What kind of olive oil should you use to make salad dressing? The answer to this question depends on your unique needs and preferences, so it’s important to know how these different types of olive oil are made and what the benefits of each are in order to choose the right one for you. Based on different kinds you can choose the best olive oil for salads as per your taste.
Extra-Virgin Olive Oil
When it comes to olive oil, extra-virgin olive oil reigns supreme. Extra-virgin means that you’re using olives grown specifically for extraction (by crushing) and that no heat or chemicals have been applied in production. The result is a premium grade of olive oil that retains its flavor and nutrients.
To make an extra-virgin, green olives are crushed right when they’re picked – which preserves their good fatty acids! Some say EVOO has a peppery, grassy taste; others claim it has hints of fruitiness.
Either way, you can use EVOO in salad dressings or drizzle it over fish and vegetables. If there’s one type of olive oil you should splurge on, it’s extra-virgin. It’s more expensive than other types because it takes more work to produce – but you won’t regret spending your money on quality ingredients.
Virgin Olive Oil
This type of olive oil is made from ripe olives but isn’t pressed like extra-virgin; rather, steam or other methods are used to extract it. Virgin olive oils tend to have a more robust flavor than extra-virgin oils do and will keep longer than their more expensive counterparts.
This type of olive oil is extracted from olives using a mechanical method that does not use chemicals, and it’s unfiltered. It’s an excellent source of healthy monounsaturated fats and antioxidants. When buying a bottle, make sure you look for one with low acidity (less than 0.8%). These oils are best used as dressings or in recipes when they won’t be heated too much.
There are many brands out there that do not have these safeguards—so if you want to avoid those altogether, go for organic varieties instead. As a general rule, virgin olive oil has a lower smoke point than other types of olive oil; high heat will start to degrade its nutrients.
Light olive oil
When the salad dressing isn’t homemade and contains extra ingredients, then you can bet that it was made with light olive oil. Light olive oil has a lighter flavor than extra-virgin oil, which makes it easier to mix into dressings without changing its flavors. The health benefits aren’t as great in light olive oil as they are in extra-virgin olive oil, but it can still be part of a healthy diet if used in moderation. If you’re watching your calories or fat intake, using light olive oil will reduce both by up to half. However, keep in mind that many store-bought dressings also contain lots of added sugar—so there might not be much difference between regular and light oils when it comes to calories or fat after all!
Benefits of olive oil in salad dressing
1. Consuming olive oil in salad dressing helps to reduce cholesterol levels and boost cardiovascular health, as olive oil lowers low-density lipoprotein (LDL) and raises high-density lipoprotein (HDL).
2. The monounsaturated fats found in olive oil help reduce your blood pressure by reducing blood vessel tension.
3. Olive oil can also be used topically to treat skin conditions such as eczema and psoriasis.
4. Olive oil may also lower your risk of cancer due to its antioxidant properties.
5. It has been shown that people who consume olive oil have a lower incidence of Alzheimer’s disease than those who do not consume it regularly.
6. Olive oil contains oleocanthal, which is an anti-inflammatory agent that could help protect against neurodegenerative diseases like Parkinson’s and Alzheimer’s.
7. Eating foods rich in polyphenols like olive oil reduces oxidative stress, which slows down aging and promotes healthy cell growth throughout your body.
8. Olive oil contains oleuropein, which helps prevent osteoporosis by preventing bone loss.
Now that you know the kinds of olive oil used in salad dressing and their benefits, prepare it yourself based on your taste and preference.
main photp: unsplash.com/Farhad Ibrahimzade