Category Archives: Food and Recipes

Cooking with Real EVO Increases Phenol Content

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A new study from the University of Granada shows that cooking with extra virgin olive oil increases the phenol content over that of the raw vegetable. Some in the past have thought that the cooking process destroys the polyphenols in EVO where this study shows the polyphenols are absorbed by the vegetables. The cooking method that displayed the highest level of increase was deep frying, at the same time it showed the highest increase in fat content. Sauteing in EVO showed a moderate increase in phenol content. While boiling in water showed a decrease in phenol content. While not addressed by the study, the water from boiling vegetables is generally considered to be full of nutrients and can be used beneficially in other ways, such as for soup.

They also found that cooking in EVO actually breaks some bonds that free up more polyphenols. This shows evidence that disputes the theory that the polyphenols in real extra virgin olive oil are destroyed during the cooking process.

Vegetable and Shrimp Tempura

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This is some fun comfort food. It is not really hard and it is tasty. You can really use any vegetables you like cut into bite size pieces.

1 cup of wheat or rice flour
1 cup of cold mineral water

1 small onion, cut in half then in strips
1 head of broccoli, cut in bite size pieces
12 fresh shrimp, shelled and deveined
1 bottle of Apollo Salute oil

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Roasted Ratatouille

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It is that time of the year when Nature is at its most abundant producing overflows of tomatoes, zucchini, eggplant, and peppers. How do you eat it all without it going bad? Well, there are many ratatouille recipes out there but this tops them all. The amounts below are just suggestions, it works well with any quantities your garden is producing or with the bounty your friends are giving to you.

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Improve Health and Joy Through Education

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The link below contains an excellent article about a new UC Davis olive oil consumer study. Essentially the study showed that consumers do not prefer the oil that olive oil experts rate as the highest quality. The main challenge for consumers is acquiring the taste for the bitter and pungent qualities of real extra virgin olive oil. Acquiring this taste is similar to acquiring the taste for the strong and bitter flavors found in coffee and beer. However, when the consumers learned that the strong flavors found in real extra virgin olive oil is evidence of a high concentration of antioxidants they began to be more receptive.

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The Mediterranean Foods Alliance Website

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May was Mediterranean food month and the Mediterranean Foods Alliance website had a recipe contest and has posted the winners on their website.

We have mentioned this website before because it is one of the best sites if not the best site for learning about the Mediterranean diet. They have an educational introduction for the beginner, extensive resources for the experienced, lots of wonderful recipes, practical tips for introducing the Mediterranean diet into your diet and much more. This is all presented in a beautifully designed website, well worth the visit.

Should you cook with extra virgin olive oil?

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Below is the best article I have read on cooking with extra virgin olive oil. In essence, the phenolitic compounds found in high quality extra virgin olive oil protect the oil during the cooking process so it does not break down into harmful substances. Low quality olive oils do not have these compounds so it is actually more harmful, not less harmful, to cook with them. There are many other factors that make high quality extra virgin olive oil the best choice for cooking. I highly recommend reading the entire article.

The scientific truth on cooking with extra virgin olive oil