Choosing a Healthy Oil for Cooking

The health effects of cooking fats and mediums are constantly being studied. There is a lot of controversial information available about different kinds of cooking mediums. However, one thing that is undisputed is that olive oil health benefits are tremendous.

Olive oil is not something new and superfluous. It dates back to the 12th century and experts suggest that it may have been prevalent even before that. This wondrous bounty of nature is being hailed as the best cooking oil in the world. Whether it is the "best" or not is something that is best left for debate, but if you are someone who is looking for a healthy oil for cooking in your kitchen, you will not go wrong if you choose olive oil.

Proven Health Benefits of Olive Oil

• It is rich in monosaturated fats. Monosaturated fats are something that scientists consider the healthiest fats you can ingest.
• It is rich in antioxidants which makes it great for the body to help fight free radicals.
• Chronic inflammation is an important cause of several diseases like heart disease, diabetes and Alzheimer's. Olive oil has very strong anti-inflammatory properties.
• Olive oil can actually help a person prevent strokes and heart conditions.
• People who eat olive oil regularly have a lower chance of being obese or overweight.

Great for Drizzling on Top of Dishes
Getting olive oil health benefits is easy. There are so many fresh salads you can make. Including salads into your diets is easy because they don’t take much cooking, if any. You can also choose to drizzle some olive oil on top of your finished dishes, the same way one drizzles a bit of ghee after coking is done. It lends flavour to the dish and will provide health benefits as well.

Good for Cooking

There is a very important misconception about olive oil that it is not good for Indian cooking. Yes, this holds true for extra virgin olive oil, which with its low smoking point, is not ideal for the high temperatures used in cooking Indian dishes. But when you use pomace olive oil, that is infised with extra virgin olive oil and has all its goodness, you get a cooking medium that has a very high smoking point which can be used safely in all kinds of cooking. Whether you are frying 'bhaturas' or fish, you can use this oil safely and effectively.

Better than Refined Vegetable Oil
Most Indian homes use refined vegetable oil for the simple reason that it is widely available and that it is odourless. But does it have health benefits to offer your family? No. Natural olive oil with its immense number of positive benefits is the best substitute to your regular cooking medium. Use it for any manner of cooking and make a positive change to how your family eats.

Indian cooking is known for its use of spices and some varieties of olive oil are available that will take this traditional way of cooking to a healthier space. You will be happy of serving up delicious fare to your family day in and day out that is healthy.

Read More

Olive Oil: The Ultimate Solution to a Healthy You

Olive oil has attained global recognition for the health benefits that it provides. The high content of oleic acid and polyunsaturated fatty acids like omega-6 and omega-3 are the reason for its effective medicinal values as well as its health benefits. It has the capacity to keep you healthy inside out. May that be your heart or skin, it takes good care of them all. It is rich in vitamin-E and it a great source of nutrition for hair as well. You can use olive oil in different ways for different purposes, yet again only benefits out of it, unlike refined vegetable oils that mostly have harmful chemicals in them or are deprived of important nutritious due to the refining process.

Here are some Health Benefits of Olive Oil

1. Keeps your Heart Young and Vibrant – Olive Oil is a rich source of Good cholesterol HDL (High-Density Lipoproteins) which helps control the risk of heart diseases. Regular use of Olive oil for cooking can result in a healthy heart and controlled levels of triglycerides in the blood, maintaining the heart’s health significantly. Moreover, it helps the nerves and regularises the blood flow in the body to marginalise the chances of strokes. This is due to its action of preventing the formation of blood clots in the blood vessels. 
2. Say Bye to Inflammation – The compounds present in olive oil help reduce inflammation in the body, giving you relief. It is proven to work wonders against inflammation, by soothing the nerves and the blood vessels. This action of the oil on the blood vessels leads to better blood circulation in the body. This can also be considered as the main reason behind the effectiveness of olive oil. 
3. Olive Oil Massage - Good for skin and hair – If you are not yet using olive oil as a regular massage oil, then you surely might be losing out a lot. This oil has a special healing factor for the skin and hair. Being a natural source of Vitamin-E it nourishes hair and skin well. Giving a lustre to the skin making it look more youthful and bashful. Mix olive oil with small quantities of essential oils to boost its effectiveness and benefits. 
4. Reduces the risk of Type-II Diabetes - a recent Spanish study backs the fact that diet rich in olive oil minimises the risk of health disorders like diabetes. This is due to the high content of PUFA in it. You can use it for salad dressings, as cooking oil or replace your regular oil with natural olive oil to extract the olive oil health benefits. Lifestyle changes have increased the occurrence of diabetes globally, which is for sure a fact to be worried about. A simple alteration in the diet practices would be highly helpful in keep such diseases at a bay.

The benefits of olive oil are numerous; all you require is to incorporate it into your diet as much as you can to draw significant benefits out of it. Moreover, the light nature of the oil makes it more consumable and suitable for people of all ages and cultures.

Read More

The Healthiest Choice for Everyday Cuisines - Olive Oil

Are you also among those, who believe in the beauty of the incredible olives?? Olive tree and olive oil are symbols of fertility, health and contain exotic ingredients for heart health. It is clear now, why it is mentioned seven times in the Quran and praised as a precious fruit. Olive tree and olive-oil health benefits have always been used in medicines because of its miraculous properties. Also, the olives are related to the earliest Greek legends and considered sacred. The great prophet Muhammad once said to his followers: "Take oil of olive and massage with it – it is a blessed tree".

The Indian population, which now leads the world in rates of cardiovascular disease and diabetes, has considered natural olive oil into their diets. It is healthy oil for cooking, which has replaced unhealthy refined vegetable oil from the kitchen shelf.

Let's have a look at some of the interesting facts and health benefits of olive oil:

• In Greece, people eat an average of 26 litres of natural olive oil each every year!
• Olive oil reduces bad cholesterol (LDL) and increases levels of good cholesterol (HDL).
• On average, one olive tree produces around four litres of oil every year for hundreds of years.
• It is great for heart health and has maximum monounsaturated fat (around 73%), which makes it a sound choice for the heart.

Skin Care Benefits of Olive Oil
Japanese people are known to have flawless skin and their skin care routine revolves entirely around olive oil.

Now the question is that why you should be assimilating this therapeutic oil into your daily routine?

1. With Olive oil say no to pore clogging and yes to moisturized skin
Being one of the most sanative oils in the world, olive oil is highly rich in anti-aging properties like omega-3 and polyphenols. It deeply hydrates and with its unique ability to mix with water, it also helps moisturize your skin without clogging your pores.

2. It Protects and Balances the Skin’s Moisture Levels
Olive oil shields the skin from potential irritation. However, other oxidized oils can lead to blackheads and can cause many skin related problems. Olive oil has natural lower oxidation rate than your skin’s natural oils thus making it a perfect shield to protect skin from getting oxidized.”

3. It has Skin-Beneficial Nutrients
Along with antioxidants, olive oil is also rich in skin-healing vitamin K, which helps your skin to stay soft and irritation free.

4. It is Versatile and Can Be Used All Over
With olive oil usage, the options are endless. Olive oil when mixed with sugar forms a sweet lip scrub. It also brilliantly tames that frizz and flyaways. It is a superb treatment for rough skin. Its acts as a cuticle conditioner, a nighttime lash treatment etc.

5. It Helps You Maintain Your Youthful Glow
Being lightweight and silky, it acts as a daily moisturizer to soften and nourish most skin types while imparting a subtle, natural-looking glow.

Oil from the olives comes out naturally when they are crushed and the vitamins and natural ingredients are not destroyed with chemicals and preservatives. This oil is, in fact, a gift of nature which humans have known and reaped its benefits over time. Regular incorporation of olive oil in our everyday routine makes eating habits and beauty regimens a lot more natural and healthier. So why not we give it a quick try too? Olive oil is undoubtedly the best way to support your healthy heart, skin, hair etc.

The past is proof of the goodness of olives, and even today, the olives are sure to give you the benefits you desire.

Read More

A Guide on Preparing Low Calorie Recipes Using Olive Oil

There is increasing amount of emphasis on preparing low calorie recipes. More people are becoming health conscious and realize how important it is to choose healthier cooking oils and reduce their calorie intake. The increased use of olive pomace oil is also an effort in this direction.
Here are 3 healthy recipes that contain low calories and make perfect options for your family and guests.

1. Carrot Methi Subzi

This low-calorie recipe goes beyond and is also an excellent dish for those suffering from diabetes. You can prepare it using the following ingredients:

• Carrots
• Fenugreek or methi leaves
• Cumin seeds or jeera
• Olive oil
• Salt
• Green chillies
• Onions
• Garlic
• Haldi or turmeric powder
• Dhania or coriander powder

Heat olive pomace oil in a non-stick pan and add the jeera. Once the jeera starts crackling, add onions and cook on medium heat for up to a minute. Add the garlic and green chillies, mix, and sauté on medium heat for just half a minute. Add the methi leaves, dhania powder, and haldi to mix and then cook on medium heat for up to a minute. Keep stirring and then add carrots, water, and salt. Keep stirring and cooking for up to 7 minutes.

2. Dahi Chana 
Dahi chana is both nutritious and gratifying. It is one of those healthy recipes that will give you the sensation of being full and will leave you feeling energized for hours. You can prepare it using the following recipes:

•  Soaked brown chick peas or kala chana
• Jeera or cumin seeds
• Tejpatta or bayleaves
• Rai or mustard seeds
• Hing or asafetida
• Dry kashmiri red chillies
• Chilli powder
• Ginger-green chilli paste
• Dahi or curd
• Haldi or turmeric powder
• Dhania or coriander leaves
• Bengal gram flour or besan
• Salt
• Olive oil

The preparation method is simple. Start by heating the olive oil in a pressure cooker and add the rai, jeera, tejpatta, asafetida, and chillies. Once the seeds start crackling, add the ginger-chilli paste, kala chana, haldi, salt, chilli powder, and water. Let it cook in the pressure cooker for a few minutes to let the chana cook. Mix the gram flour and dahi and add to the pressure cooker’s ingredients. Let it boil and then simmer for up to 5 minutes and the recipe will be ready.

3. Kadhai Tofu
Kadhai tofu shouldn't need to have high calories. You can enjoy this delicious recipe in this low-calorie version using the following ingredients:

•  Ginger-garlic paste
• Turmeric powder
• Olive oil
• Garam masala
• Fresh tomato puree
• Onions
• Chilli powder
• Capsicum
• Coriander cumin seeds powder
• Methi
• Salt
• Sugar
• Tofu
• Low-fat cream
• Dhania

Cut the tofu into thick strips. Heat the olive oil in a non-stick pan and add the ginger and garlic paste. Add onions to sauté until the onions are light brown. Add the haldi powder, chilli powder, dhania-jeera powder, fenugreek leaves, and garam masala to cook for a couple of minutes. Then add tomato puree and water and let it simmer for up to 10 minutes before adding tofu, capsicum, salt, cream, sugar, and a little more water. Let it then cook for 5 minutes before this low-calorie recipe is ready. The dhania can be used to garnish the recipe.

These 3 recipes are easy for anyone to prepare. Make sure to use olive oil because it is a healthy oil for cooking compared to almost any other alternative.

Read More

Why Olive Oil is the Healthiest Cooking Oil?

Everyone wants low cholesterol cooking oil for their family. But when you want to choose an oil, make sure it goes beyond. It shouldn’t be refined oil and it shouldn't have undergone excess of processing. Olive oil is considered as the healthiest of cooking oils for so many reasons. And it is even better if you choose extra virgin olive oil. It is rich in the healthy nutrients, is healthy for the heart, and is perfect for cooking in medium or low heat or for baking.

Explore the reasons why olive oil in India is the healthiest of cooking oils.

Pure Olive Oil or Extra Virgin Olive Oil
Extra virgin olive oil is perfect for cooking drizzling, sautéing and baking. If you want to fry and roast, you should use pure olive oil because it has a higher smoke point. It can withstand the high temperatures of frying. So you should use the right type of olive oil for different types of cooking.

No More Weight Gain
One of the biggest concerns when choosing cooking oil is whether it can cause weight gain. There are only 119 calories in a single tablespoon of olive oil. When used for cooking the right type of diet, it can even contribute to weight loss.

This is because olive oil is unlike most other cooking oils. It contains unique type of fatty acids – monounsaturated fats (MUFA). These healthy fats help in lowering your cholesterol level instead of increasing it. And MUFA contributes to 73% of the fats in this oil. The result is that you will not have to worry that your cooking oil can increase the risks of clogged arteries.

Prevent the Risk of Diabetes
Another reason olive oil is considered the healthiest cooking oil is that it prevents the development of diabetes. While obesity is once concern associated with cooking oil, diabetes is another condition that people associate with being overweight. When you switch to olive oil, you are taking a big step towards preventing or reducing the chances of anyone developing type 2 diabetes in your family.

Rich in Antioxidants
Olive oil contains the highest variety of antioxidants among all cooking oils. The health benefits of these nutrients have been proven beyond doubt. So when you use it, your cooking oil will add the following antioxidants to your food:

• Alpha-tocopherol (Vitamin E)
• Phenols like hydroxytyrosol and oleuropein
• Carotenoids

These antioxidants can not only help prevent many diseases, including cancer, they also help slow down the process of aging. It is worth noting that these antioxidants are present in fresh fruits. Olive oil is the healthiest cooking oil because it is the only oil that is sourced from a fruit.

Thus, there are many reasons why olive oil in India is the healthiest of cooking oils. Among other benefits, it even has antibacterial properties because of the oleuropein present in it. If you need one more reason to make it a part of your life, you should consider why the Mediterranean diet is associated with longevity.

Read More

From Manufacturing Units to your Kitchens – A Tasty Journey

Olive oil is available in different varieties and certainly covers all your culinary experiences. Be it frying, sautéing, dressing or any other experience that you are looking for, different ranges of olive oil are there to help you cook the tastiest and healthiest meal.

Gone are the times when tasty and healthy foods were served on two different plates. Healthy recipes filled with taste are now very much possible and can be accredited to the use of olive oil. The beauty of cooking with olive oil is that the food never seems extra oily and is also fat free. Be it cooking, sautéing or just dressing, it enhances the taste of the food.  

There are different Olive oil varieties and each variety is specific to the way it is extracted. The healthiest and the freshest of all the oils is extra virgin olive oil. This is the first extract when the fruit is crushed. It is the purest form of olive oil available in the market. Being the first extract, it is the most expensive oil available. This variety needs the maximum care when it comes to storage so that the nutrients and the taste remain intact. It has a shelf life of around two years and should be best enjoyed within this. Specific to the category, the use of any kind of olive oil is also different. Being heavy and viscous extra virgin is best suited for dressing and flavouring of salads, rice, vegetables, pasta, fish and meat.  

Olive oil-Extra light is the next category. Olive Oil Extra Light is a naturally refined oil infused with Extra Virgin Olive Oil. Olive Oil-Extra Light is intermediate grade oil with mild aroma and flavour. Stir frying; sautéing and shallow frying are the cooking styles it is best suited to. It is the best for day to day Indian cooking as well. Lowcalorie recipes such as refried warm salad with sweet potato & rajma, achari paneer with tadka veggies, traditional rajasthani dal-baati, strawberry cake, 2 - minute chocolate cake and many others can be easily prepared with this. It is also a good option to go with for parathas, dry vegetables, gravies and tadka.

Pomace is the cooking grade variety of olive oil. The olive residue paste after being crushed is mixed with solvents to extract the oil. This oil is then mixed with extra virgin olive oil to enhance the oil and its health benefits. This is the most refined as well as the least expensive grade of olive oil. Being light and neutral in taste and flavour, it makes for the most suitable category for all types of Indian cooking. It does not change the taste of the food and the Indian authentic flavours remain intact. Whatever be the method of cooking, the food tastes as good as being cooked with any other type of oil. Pomace is definitely the healthiest cooking oil when compared to other cooking oils.

Read More