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3 things to look for when buying olive oil

Have you read Bella Figura by Kamin Mohammadi? It's the story of woman moving to Florence and discovering how to live, love and eat the Italian way. I recently read it in my bookclub and I particularly loved the focus on enjoying simple, quality ingredients. Olive oil is a perfect example.

But not all olive oils are the same. Olive oil fraud is a thing, with some estimates that 80% of Italian oils exported to the United States are adulterated with sunflower and canola oils. They also add chlorophyll to achieve the green colour of olive oil. You'll find these same oils on our supermarket shelves as well.

There's also a problem with quality. In 2016 the Australian Olive Association conducted research into Australian supermarket brands. 85% failed to meet the voluntary Australian standard. Some oils were found to be refined and not extra virgin as claimed, others were rancid, musty and fusty (this refers to fermentation that occurs when there's a delay in processing the olives after harvesting). As these industry standards aren't mandated we need to be informed about what we're buying.

3 key things to look for when buying olive oil:

  1. Harvest date. A quality producer will include this information on the packaging. You want to consume the olive oil within 24 months of this date. This assumes you keep the olive oil in a cool, dark place. Otherwise I'd look to use your olive oil within 12 months.
  2. Packaged in dark glass or a tin. UV exposure will cause olive oil to go rancid. Never buy olive oil in a clear glass bottle.
  3. Taste. Olive oil should taste fresh and fruity. You should also experience a peppery flavour in the back of the throat. The more peppery the higher the polyphenol content. It's these polyphenols that act as anti-oxidants and provide many of the health benefits.

Can I cook with olive oil?

Yes! It used to be thought olive oil was best not heated and should only be used cold on salads etc. New research has debunked this. Olive oil is a stable oil you can safely use to pan fry and bake. I use it for everything!

Recommended brand

My go to is Cobram Estate. Firstly it's Australian. I choose not to buy overseas olive oil given the uncertainty regarding quality plus the shipping time and subsequent poor temperature regulation. Cobram Estate is also high quality, delicious and available in supermarkets.

I also like to buy directly from producers when I'm visiting wine regions, but unfortunately we can't do that every day!

Foolproof Tahini Mayonnaise 

Who doesn't love mayonnaise! Unfortunately store bought mayonnaise is made with pro-inflammatory vegetable and seed oils. This recipe is seriously foolproof, no split mayonnaise I assure you! You can enjoy knowing all the ingredients are good for you. The addition of tahini provides a calcium boost. You can download the recipe here.

More Healthy Recipes Using Olive Oil

Hemp & Chocolate Cookies

Almond Bread with Ricotta & Blueberries

Plus:

Immune Boosting Salad Dressing

Chicken, Kale & Avocado Salad in a Jar

I really encourage you to taste your olive oil neat to get familiar with the flavours. You'll start to notice differences between brands and discover your personal preference. Remember the bigger the peppery kick the more health benefits.

I hope these tips make your healthy eating a little easier and tastier :)

Wendy

Nutritionist & Caterer
0403 861 117
wendy@acutabove.com.au
www.acutabovenutrition.com.au

Wendy Middleton - Nutritionist - A Cut Above Nutrition 02

Hello I’m Wendy

… a qualified nutritionist and caterer. My 18 years of experience with my catering business has taught me many cooking skills and short cuts that I share to make your time in the kitchen more efficient, productive and most importantly enjoyable.

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3 things to look for when buying olive oil: 🍃Ha 3 things to look for when buying olive oil:
🍃Harvest date. A quality producer will include this on the packaging. Consume your olive oil within 24 months of the harvest date.

🍃Packaged in a dark glass bottle or tin. Clear bottles allow light exposure which will oxidise your olive oil.

🍃Fresh & fruity taste with a peppery flavour on the back of the throat. This peppery flavour is the polyphenols which contain many of olive oil’s health benefits.
#healthyeatingmadeeasy #acutabovenutrition
Did you know a small tin of sardines has more calc Did you know a small tin of sardines has more calcium than a 250ml glass of milk. Sardines are also an excellent source of omega-3s and protein.

Love or hate sardines? Hopefully these quick & easy meal ideas will inspire you to give these nutrient powerhouses a try. #healthybones #acutabovenutrition
When we think of calcium dairy commonly comes to m When we think of calcium dairy commonly comes to mind. But what about the non-dairy sources of calcium? You can find calcium in:
- Sardines, salmon, mackerel, herring
- Kale, spinach, broccoli
- Oranges, figs
- Almonds
- Chia & sesame seeds
#makinghealthyeatingeasy #acutabovenutrition
There’s so much more to healthy bones than calci There’s so much more to healthy bones than calcium. Read more in my latest HEALTHY EATING MADE EASY newsletter. Link in bio. #sharemyhealthyloveoffood #acutabovecatering
Healthy Chocolate Balls. This is a recipe from @ch Healthy Chocolate Balls. This is a recipe from @changinghabits_hq 
So moorish! The combination of protein, carbohydrate & healthy fat will keep you energised for longer plus chocolate just makes you feel good!

Ingredients:
- 50g cacao melts (I used Changing Habits 100% cacao melts, I really like this brand as I know it’s a quality product)
- 100g nut butter (I used peanut, will try almond next time)
- 60g pepitas
- 25-30g coconut oil
- 1 tsp ground ginger
- 2 tsps ground cinnamon
- 100g (about 10) medjool dates
- generous pinch of sea salt 

Add cacao melts to food processor & blitz until a rough crumb. Add remaining ingredients & blitz until combined. Roll into balls. Makes 15. #sharemyhealthyloveoffood #acutabovecatering
Tips for choosing almond milk: - Look for 7-10% a Tips for choosing almond milk:

- Look for 7-10% almonds + filtered water. Ideally organic almonds.
- Avoid gums, thickeners & emulsifiers. These are inflammatory for the gastrointestinal tract.
- Avoid sunflower, grape seed, canola and vegetable oils. These are all high in pro-inflammatory omega-6s.
- Avoid added sugar. Choose unsweetened options. #sharingmyhealthyloveoffood #acutabovenutrition
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