Discovering the World of Olive Oil in Italy
Discovering the World of Olive Oil in Italy
When I first moved to Italy, I thought I knew olive oil. I’d grab a bottle at the supermarket back in the UK, drizzle it over a salad, and call it a day. But living here, I’ve realized there isn’t just one olive oil—there are countless varieties, each with its own personality and purpose. Italians treat olive oil with the reverence it deserves, and I’ve learned why. For those of us who love running, eating well, and embracing the Italian lifestyle, understanding olive oil is a small but meaningful step toward nourishing our bodies and appreciating a cornerstone of Mediterranean cuisine.
Let me share what I’ve discovered about olive oil, the types you’ll encounter, and how to use them to enhance your meals—whether you’re carbo-loading before a long run or enjoying a well-deserved post-run feast.
The Types of Olive Oil and When to Use Them
1. Extra Virgin Olive Oil (EVOO)
What it is: The highest-quality olive oil, made from cold-pressed olives without chemicals or heat. It’s fruity, peppery, and packed with antioxidants and healthy fats.
When to use it:
- Raw: Drizzle over salads, grilled vegetables, or fresh bread.
- Finishing dishes: Add a splash to soups, stews, or pasta right before serving for a burst of flavour.
- Dressing: Whisk into vinaigrettes or marinades for its robust taste.
Pro tip: EVOO can lose its flavour when cooked at high temperatures, so save it for cold or lightly warmed dishes.
2. Virgin Olive Oil
What it is: Slightly less refined than EVOO, with a milder flavour and lower acidity. It’s still a great source of healthy fats.
When to use it:
- For sautéing and light frying at medium heat.
- In recipes where you want a less pronounced olive flavour.
3. Refined Olive Oil
What it is: This oil has been processed to remove impurities, resulting in a neutral flavour. It’s less nutrient-dense but suitable for cooking.
When to use it:
- High-heat cooking like roasting, frying, or grilling.
- Baking where a neutral oil is preferred.
4. Infused Olive Oils
What it is: Olive oil infused with herbs, garlic, chili, or citrus for added flavour.
When to use it:
- As a finishing touch for specific dishes (e.g., chili oil on pizza or garlic oil over pasta).
- To add complexity to dressings and marinades.
Pro tip: Make your own infused oil at home with your favourite herbs or spices.
5. Lampante Oil
What it is: Not for consumption! This lower-grade oil is used industrially and requires refining to be edible.
When to use it: Never—just something to watch out for when shopping.
Pairing Olive Oil with Dishes
Olive oil isn’t one-size-fits-all. Italians carefully choose the right oil to complement each dish. Here are some pairings to inspire you:
1. Robust EVOO
Perfect for hearty dishes like ribollita (Tuscan bread soup) or a rustic bruschetta.
2. Milder EVOO
Ideal for delicate salads, steamed fish, or drizzling over creamy burrata.
3. Infused Oils
Use a lemon-infused oil on roasted asparagus or a garlic-infused oil for dipping focaccia.
4. Refined Olive Oil
Great for frying your post-run arancini or roasting sweet potatoes.
Why Olive Oil Matters for Runners
As runners, we know the importance of fueling our bodies with quality ingredients. Olive oil is rich in monounsaturated fats, which help reduce inflammation, support joint health, and provide long-lasting energy. Plus, its antioxidants (like vitamin E) can aid recovery after those long runs through the Tuscan hills.
Tips for Choosing and Storing Olive Oil
- Buy local and fresh: If you visit Italy, take the opportunity to explore small producers. Their oils often have the freshest and most authentic flavours.
- Look for dark bottles: Light and heat degrade olive oil, so opt for oils in dark glass bottles and store them in a cool, dark place.
- Read the label: Check for the harvest date, region, and certifications like DOP (Protected Designation of Origin).
Bringing Italy to Your Table
Next time you’re at the store or wandering through an Italian market, take a moment to explore the olive oil selection. By understanding and using the right oil for the right dish, you’ll not only elevate your meals but also embrace a key aspect of the Italian way of life.
So, let’s swap those supermarket staples for something more authentic. Your body (and taste buds) will thank you, whether you’re gearing up for a long run or indulging in a well-earned plate of pasta.
Buon appetito—and happy running!
