Cooking with olive oil has sparked debate for generations. Some claim it's best reserved for cold dishes, while others argue its versatility in the kitchen. So, can you really turn up the heat with olive oil? Absolutely! And not only can you cook with it, but you should be using it regularly for both its incredible flavor and health benefits.
In this episode of the Olive Oil Divine Podcast, I’m setting the record straight once and for all. Extra virgin olive oil isn’t just for drizzling over salads—it can handle the heat. Despite common misconceptions, high-quality extra virgin olive oil has a smoke point over 400°F, making it suitable for most cooking methods. While excessive heat can reduce some of its beneficial polyphenols, moderate cooking temperatures won’t compromise its integrity or nutritional value. The key is finding the right balance—medium to medium-high heat for quick cooking or low heat for slow, flavorful dishes like sautéed vegetables. This versatility means olive oil can elevate everything from morning eggs to perfectly seared steaks.
One of my favorite ways to showcase olive oil’s power in the kitchen is through a bourbon steak recipe I cooked with Paula Deen in Savannah. We slow cooked the steak in a cast iron skillet with a little olive oil and good amount of bourbon balsamic vinegar to create a beautiful caramelized surface. The result? A rich, flavorful steak with a subtle taste of bourbon that enhances the natural juiciness of the meat. My wife, Shirley, refuses to eat steak without cooking it with our 25-year aged traditional balsamic vinegar—it’s that good. In the last minute of cooking, the sugars in the balsamic caramelize, adding depth and complexity without drying out the meat.
When choosing an olive oil for cooking, it’s important to select the right type for the job. While all true extra virgin olive oils share similar smoke points, you don’t want to waste expensive, high-polyphenol oils on high-heat cooking. These premium oils, often referred to as medicinal olive oils, should be reserved for finishing dishes where their full health benefits and bold flavors shine. Instead, I recommend using flavored varieties for cooking, like our best-selling Italian Herb or Chipotle Olive Oil. These add instant flavor to dishes like roasted potatoes, grilled meats, and even holiday turkeys—no extra seasoning required.
Another essential factor when selecting olive oil is polyphenol content. Polyphenols are powerful antioxidants that contribute to olive oil’s anti-inflammatory and heart-healthy properties. What many people don’t realize is that polyphenol levels fluctuate with each harvest, ranging anywhere from the low 200s to over 1800 in some varieties. Unlike grocery store olive oils, which rarely list polyphenol content, specialty shop Olive Oil Divine provides lab-certified olive oils to ensure transparency and quality. If you’re using olive oil for health benefits, it’s worth seeking out oils with higher polyphenol counts—especially when consuming them raw.
So, the next time you reach for an oil in your kitchen, don’t shy away from olive oil. Whether you’re searing, roasting, or sautéing, it’s a versatile, flavorful, and health-boosting staple that belongs in every home cook’s arsenal.
Live Divine! ~ Greg