How to Choose and Cook with Extra Virgin Olive Oil

Sep 12, 2025

Few ingredients encapsulate both culinary artistry and nutritional science as seamlessly as extra virgin olive oil (EVOO). Often referred to as the "juice of fresh olives", this golden elixir has been a cornerstone of Mediterranean cuisine for centuries and is now hailed globally for its versatility, health benefits, and flavor complexities. In a recent discussion featuring PhD-qualified nutritional scientist Dr. Joanna McMillan and executive chef Tom Hitchcock, the conversation dove deep into what sets Australian extra virgin olive oil apart and how it can transform your kitchen - whether you're a seasoned chef or a passionate home cook.

This article explores the key insights shared during the conversation, including how to choose, cook with, and savor EVOO while understanding its profound culinary and health advantages.

What Exactly Is Extra Virgin Olive Oil?

Dr. Joanna McMillan describes EVOO as "the juice of fresh olives", which captures its essence perfectly. Unlike refined oils, EVOO is extracted using simple mechanical processes, preserving the natural nutrients and flavors of the olives. This unrefined process also means that EVOO contains no additives and retains a wealth of bioactive compounds, particularly polyphenols and vitamin E, which contribute to its health benefits.

Key Characteristics of EVOO:

Freshness Matters: EVOO is not like wine - it doesn’t improve with age. Look for the harvest date on the label and aim to use it within a year of production. Once opened, it should be consumed within six weeks for optimal flavor and nutrient retention.
Flavor Profiles: EVOO can range from mild and buttery to robust and peppery, depending on the olive variety and harvest timing. This diversity allows for tailored uses in different recipes.
Unmatched Health Benefits: Packed with monounsaturated fats, antioxidants, and phytonutrients, EVOO supports cardiovascular health, brain function, and even gut health.

Debunking the Myths About Cooking with EVOO

One common misconception is that EVOO is unsuitable for cooking due to its smoke point. Dr. McMillan and Chef Hitchcock debunk this myth, emphasizing that EVOO is one of the most stable oils for heat. Its resilience is due to its high levels of monounsaturated fats and protective antioxidants, which prevent the oil from breaking down into harmful compounds, even at high temperatures.

Why You Should Cook with EVOO:

Stability Under Heat: Scientific studies show that EVOO outperforms many other oils like canola, grapeseed, and rice bran in heat stability. It not only withstands high temperatures but also retains its nutritional integrity.
Enhanced Nutrient Absorption: Cooking vegetables in EVOO helps release fat-soluble nutrients like beta-carotene, allowing your body to absorb them more effectively.
Flavor Amplification: Heating EVOO can caramelize its natural polyphenols, creating nutty and buttery flavors that add depth to dishes.

Chef Hitchcock, for instance, uses EVOO in a unique method where he heats it to 260°F before cooling it down, resulting in a caramelized richness reminiscent of browned butter.

The Culinary Versatility of EVOO

EVOO shines as both a star ingredient and a subtle enhancer in a wide variety of dishes. Chef Hitchcock shared how his Southeast Asian fine-dining restaurant, Spirit House, integrates EVOO into dishes traditionally dominated by other oils. From peppery green curries to rose-infused desserts, EVOO’s adaptability knows no bounds.

How to Use EVOO in Your Cooking:

As a Finishing Touch: Drizzle robust EVOO over soups, pastas, or roasted vegetables for a peppery kick.
In Baking: Use EVOO in place of butter for baked goods like muffins and cakes, adding moisture and depth of flavor.
In Fusion Dishes: Combine EVOO with unique ingredients like kaffir lime leaves or rose petals to create infused oils that elevate both savory and sweet recipes.
For Frying and Sautéing: The stability of EVOO under high heat makes it an excellent choice for stir-fries, fried rice, and even deep-frying.
For Preservation: Use EVOO to confit ingredients like egg yolks, imparting a luxurious texture and flavor.

Chef Hitchcock shared one of his standout creations: a dessert featuring an EVOO sorbet paired with yogurt and rose oil. The interplay of floral, creamy, and peppery notes creates a layered sensory experience.

Health Benefits That Go Beyond Taste

EVOO is not just a culinary marvel - it’s a powerhouse of health benefits. Dr. McMillan highlighted several cutting-edge studies showcasing how EVOO supports overall wellness.

Why You Should Make EVOO a Daily Staple:

Rich in Antioxidants: Polyphenols and vitamin E protect the body from oxidative stress, reducing inflammation and the risk of chronic diseases.
Promotes Heart Health: EVOO’s monounsaturated fats lower LDL cholesterol while improving HDL cholesterol, reducing cardiovascular risks.
Brain and Gut Health: Polyphenols in EVOO have been linked to better brain function and a healthier gut microbiome, thanks to their prebiotic properties.
Satiety and Weight Control: The healthy fats in EVOO promote a sense of fullness, helping with appetite regulation and weight management.
Anti-Cancer Properties: Ongoing research suggests that EVOO’s antioxidants may help prevent certain cancers, adding another layer to its protective qualities.

Dr. McMillan also emphasized the importance of using EVOO consistently. For measurable health benefits, aim for two to three tablespoons daily.

How to Choose and Store EVOO

Selecting the right EVOO can feel overwhelming given the variety of options available. Chef Hitchcock advises prioritizing freshness and quality over flashy packaging.

Tips for Buying and Storing EVOO:

Look for the Harvest Date: Aim to purchase EVOO harvested within the past year.
Go Local: Australian EVOO, for instance, is fresher and often surpasses imported varieties in both flavor and nutritional quality.
Choose Dark or Opaque Packaging: Light and oxygen degrade EVOO over time. Opt for dark glass bottles or vacuum-sealed casks.
Store Properly: Keep EVOO in a cool, dark pantry away from heat sources. Use opened bottles within six weeks.
Experiment with Varieties: Explore the different flavor profiles of mild, medium, and robust EVOOs to find the right match for your recipes.

Sustainability in the EVOO Industry

One standout feature of EVOO is its inherently sustainable production. Olive trees are long-lived, and every part of the olive can be repurposed. From using leftover olive pulp for biofuel to extracting nutrients from pits, the industry exemplifies a low-waste model. Additionally, groves contribute to carbon sequestration, making EVOO an eco-friendly choice.

Key Takeaways

Freshness Is Key: Always check the harvest date and consume EVOO within a year of production.
EVOO Is for Cooking: Its stability under heat makes EVOO a safe and flavorful choice for frying, sautéing, and roasting.
Adaptable Across Cuisines: From pasta to Southeast Asian curries, EVOO enhances dishes across culinary traditions.
Health Benefits Are Profound: EVOO supports heart, gut, and brain health, with antioxidant and anti-inflammatory properties.
Sustainability Matters: EVOO production is environmentally friendly, with minimal waste and a focus on longevity.

Conclusion

Extra virgin olive oil is more than just an ingredient - it’s a transformative force in both the kitchen and the realm of health. Whether you’re drizzling it over a salad, infusing it with unique flavors, or using it to confit egg yolks, EVOO adds unparalleled depth and richness to dishes. But beyond its culinary allure, it’s a beacon of sustainable eating and a cornerstone of nutrition.

So, the next time you reach for a bottle of oil, make it extra virgin olive oil - your body, your taste buds, and the planet will thank you.

Source: "Ep 61: The Power of Australian Extra Virgin Olive Oil" - Straight To The Source, YouTube, Sep 10, 2025 - https://www.youtube.com/watch?v=8DyuucXGLxE

Use: Embedded for reference. Brief quotes used for commentary/review.