enough olive oil to sauté garlic
Rich in monounsaturated fats and polyphenols, including oleuropein and oleocanthal, which possess anti-inflammatory properties. Extra virgin olive oil provides 120 calories per tablespoon with minimal vitamins or minerals, but its phytonutrient content is nutritionally significant.
About
Olive oil is a fat extracted from the fruit of the olive tree (Olea europaea), native to the Mediterranean region. It is obtained by pressing or crushing olives, with the finest oils—extra virgin—produced from the first cold pressing of fruit without chemical treatment. The oil ranges in color from pale yellow to deep green, depending on harvest timing and cultivar; earlier harvests yield greener, more peppery oils, while later harvests produce golden, buttery varieties. Flavor profiles vary by origin, from grassy and herbaceous to fruity and nutty, with acidity levels graded on a scale where extra virgin must be below 0.8% free acidity.
Culinary Uses
Olive oil is fundamental to Mediterranean cooking and increasingly used worldwide as a cooking fat and finishing oil. It excels in sautéing aromatic vegetables like garlic and onions, serving as the flavor foundation for countless dishes from soffritto to mirepoix-style preparations. Beyond cooking, extra virgin olive oil is prized for drizzling over soups, salads, and finished dishes, where its nuanced flavor profile is most appreciated. Refined olive oils tolerate higher temperatures and are better suited to general sautéing and frying, while extra virgin varieties are reserved for low-to-medium heat applications and raw preparations to preserve their delicate volatile compounds.