Olive oil is known for its numerous health benefits and is one of the most commonly used natural ingredients in kitchens worldwide. Being one of the oldest oils in use, it contributes to heart health, strengthens the immune system, and helps maintain skin health. Let’s explore some olive oil recipes that add a delicious flavor and health benefits to your meals.
Benefits of olive oil
It is a natural oil favored by many people around the world for its diverse benefits, including:
- Enhancing heart and artery health due to its rich composition of healthy fats and antioxidants. It also contains essential nutrients that help improve heart health, lower bad cholesterol, and maintain good cholesterol levels.
- Being widely used in skincare and haircare products for its nourishing properties. It hydrates the skin, combats aging, and strengthens hair.
- Supporting heart health by lowering blood pressure, reducing the risk of atherosclerosis, and improving circulation when consumed regularly, as studies suggest.
- Acting as a natural anti-inflammatory agent due to a compound called oleocanthal, which helps relieve pain related to arthritis and autoimmune diseases.
- Playing a significant role in preventing chronic diseases like diabetes, cancer, and neurological disorders while promoting digestive health.
- Reducing the risk of strokes when included in a diet rich in monounsaturated fats.
- Assisting in weight management when used appropriately, as olive oil does not significantly contribute to weight gain.
- Potentially reducing plaque buildup in the brain, linked to Alzheimer’s disease, and alleviating symptoms associated with rheumatoid arthritis due to its anti-inflammatory properties.
- Containing compounds that may kill harmful bacteria, such as helicobacter pylori, which is associated with stomach ulcers and cancer.
Olive oil recipes
It can be used to add flavor and nutritional value to any dish. Here are some diverse oil olives recipes to suit various tastes:
Olive oil salad
Prepare using a cup of halved cherry tomatoes, ½ cup chopped cucumber, ¼ cup diced red onion, ¼ cup black olives, 2 tablespoons crumbled feta cheese, 3 tablespoons extra virgin olive oil, and the juice of half a lemon.
Mix the tomatoes, cucumber, onion, olives, and cheese in a bowl. Add the olive oil and lemon juice, season with salt and pepper, and toss gently. Serve chilled.
Hummus
Use 1 cup cooked chickpeas, ½ teaspoon cumin, 1 garlic clove, 2 tablespoons extra virgin olive oil, and the juice of half a lemon.
Combine the chickpeas, olive oil, lemon juice, garlic, and cumin in a bowl. Blend until creamy, then garnish with a drizzle of olive oil and chopped parsley.
Spaghetti with olive oil
You need 300 grams of spaghetti, 4 tablespoons extra virgin olive oil, 1 teaspoon red chili flakes, 3 minced garlic cloves, chopped parsley for garnish, and salt and pepper.
Boil the spaghetti in salted water until cooked, then drain. Heat the olive oil over medium heat, add the garlic and sauté until golden. Mix in the spaghetti and chili flakes, then season with salt and pepper. Garnish with parsley before serving.
Olive oil recipes | Grilled fish
Prepare with two salmon fillets, 3 tablespoons extra virgin olive oil, 1 teaspoon dried thyme, 2 minced garlic cloves, juice of half a lemon, salt, and pepper.
Mix olive oil, garlic, lemon juice, thyme, salt, and pepper in a bowl. Brush the mixture over the salmon fillets. Grill in a preheated oven at 180°C for 15-20 minutes. Serve with roasted vegetables or rice.
Focaccia bread with olive oil
You need 3 cups flour, 1 teaspoon salt, 1 teaspoon sugar, dried herbs (like rosemary or thyme), ½ cup olive oil, 1 tablespoon instant yeast, and 1 cup warm water.
Mix the flour, salt, sugar, and yeast in a bowl. Add warm water and olive oil, kneading until smooth. Let the dough rise for an hour. Spread it in an olive oil-greased tray, sprinkle herbs on top, drizzle with olive oil, and bake at 200°C for 20-25 minutes.
Baked eggs in brioche cups
Use 8 slices of bread, 8 large eggs, ½ cup olive oil, salt, and pepper.
Preheat the oven to 175°C. Place the bread slices into muffin molds, then crack an egg into the center of each slice.
Sprinkle with salt and pepper, drizzle with olive oil, and bake for 12-15 minutes until the eggs are cooked to your liking.
Olive oil recipes | Roasted potatoes
Prepare with 4 sliced potatoes, 2 tablespoons extra virgin olive oil, 1 teaspoon dried thyme, 1 teaspoon paprika, and salt and pepper.
Preheat the oven to 200°C. Mix olive oil with thyme, paprika, salt, and pepper in a bowl. Toss the potato slices in the mixture, then spread them on a parchment-lined baking tray. Roast for 25-30 minutes until golden.
Olive oil chicken with vegetables
Use 1 whole chicken (halved), 2 cups chopped vegetables, 1½ cups white wine, ½ cup extra virgin olive oil, 2 teaspoons dried thyme, and 1 teaspoon salt.
Preheat the oven to 400°F. Place the chicken and vegetables in a large baking tray, drizzle with olive oil, thyme, and salt. Add the wine, cover with foil, and bake for 45 minutes. Remove the foil and bake for 15 more minutes to brown the chicken.
Tomato and peach salad
Prepare with 4 ripe peaches (sliced), 4 ripe tomatoes (diced), ¼ cup extra virgin olive oil, and 1/3 cup crumbled feta cheese.
Mix the tomatoes, peaches, and feta in a bowl. Drizzle with olive oil, season with salt and pepper, and serve as a side dish or light snack.
Capellini pasta with olive oil and lemon
Prepare with 1 pound capellini pasta, 1 cup extra virgin olive oil, ½ cup chopped fresh parsley, zest and juice of 1 lemon, salt, and pepper.
Cook the pasta in salted boiling water until done. Heat the olive oil, add lemon juice, and zest, then toss the cooked pasta in the mixture. Sprinkle with parsley, season with salt and pepper, and serve with grated Parmesan.
In conclusion, olive oil is a valuable addition to a healthy and balanced lifestyle. Make it a part of your daily routine and enjoy its amazing health benefits through the oil olives recipes we’ve shared with you.