The Healthy Benefits of Olive Oil

Olive oil isn’t just a kitchen staple—it’s a powerhouse of flavor and health benefits. Packed with heart-healthy monounsaturated fats and antioxidants, it helps reduce inflammation, supports brain health, and even lowers the risk of chronic diseases. Whether you drizzle it over salads, use it for roasting veggies, or dip fresh bread into its golden goodness, extra virgin olive oil adds richness to both your meals and your well-being. Simple, delicious, and nourishing—olive oil truly is liquid gold!

Heart Health

• Rich in monounsaturated fats: These healthy fats help lower “bad” LDL cholesterol while maintaining “good” HDL cholesterol.
• Anti-inflammatory properties: The antioxidants, especially oleocanthal, have anti-inflammatory effects similar to ibuprofen.
• Reduces blood pressure: Regular consumption has been linked to lower blood pressure, reducing the risk of heart disease and stroke.

High in Antioxidants

• Packed with polyphenols, vitamin E, and other antioxidants, olive oil fights oxidative stress, which can damage cells and lead to chronic diseases.

Supports Brain Health

• The antioxidants in olive oil may protect brain cells and improve cognitive function. Some studies link olive oil intake to a reduced risk of Alzheimer’s disease.

Anti-Cancer Properties

• The compounds in olive oil can help fight oxidative damage, which contributes to cancer risk. Some studies suggest olive oil may reduce the risk of certain cancers, like breast cancer.

Good for Digestion

• Olive oil can support gut health by promoting the production of bile and pancreatic hormones, aiding digestion.
• Its anti-inflammatory effects can also help with conditions like gastritis and ulcers.

May Help Prevent Type 2 Diabetes

• Olive oil helps improve insulin sensitivity and regulate blood sugar levels, making it beneficial for people with or at risk of diabetes.

Skin and Hair Benefits

• Rich in vitamin E, olive oil can hydrate skin and hair when applied topically or consumed regularly.

Bone Health

• Some research indicates that olive oil may help maintain bone density, lowering the risk of osteoporosis.

Weight Management

• Despite being calorie-dense, olive oil can aid weight management by promoting satiety when used in moderation.

Love that! Olive oil is such a game-changer in the kitchen. Here are some easy and tasty ways you can incorporate it into your meals:

1. Simple Salad Dressings

• Whisk together extra virgin olive oil, lemon juice (or vinegar), salt, pepper, and maybe a little mustard or honey for a quick vinaigrette.
• Drizzle over greens, tomatoes, cucumbers, or roasted veggies.

Drizzle on Bread

• Pour a little EVOO in a dish, sprinkle with sea salt, cracked pepper, oregano, or chili flakes, and dip fresh bread in it. Simple and delicious!

Roasting Vegetables

• Toss your veggies (like carrots, broccoli, potatoes) with olive oil, garlic, rosemary, and a pinch of sea salt before roasting. The olive oil makes them crispy and flavorful.

Pasta Finishing Oil

• After cooking pasta, drizzle olive oil on top for extra flavor. It’s great with parmesan, herbs, and cherry tomatoes.

Grilling & Marinades

• Use olive oil as a base for marinades. Mix it with lemon juice, garlic, and herbs to marinate chicken, fish, or tofu before grilling.

Soups & Stews

• Add a swirl of olive oil over soups like lentil, minestrone, or gazpacho just before serving. It gives a beautiful finish and a boost of flavor.

Healthy Baking Substitute

• Swap out butter with olive oil in baking! It works well in muffins, cakes, and even brownies for a moist texture.

Homemade Hummus or Dips

• Blend olive oil into hummus, white bean dip, or baba ganoush for that smooth, creamy texture.

A Mediterranean classic that never leaves my table!

If there’s one recipe I always come back to, it’s this Eggplant Caponata. It’s colorful, flavorful, and brings that perfect balance of savory and tangy. I’ve made it for family gatherings, quiet dinners at home, and even as a quick appetizer when friends drop by unexpectedly. No matter the occasion, it’s always a hit!

This recipe reminds me of warm summer evenings, enjoying simple, wholesome food with good company. I hope it brings the same joy to your table as it does to mine.

Ingredients

• 2 large eggplants
• 1 red bell pepper
• 1 yellow bell pepper
• 1 large onion
• 3 cloves garlic, crushed
• 200g (about 1 cup) green olives, chopped
• 200g (about 1 cup) mushrooms (champignon), chopped
• Dried oregano, to taste
• Salt, to taste
• Fresh parsley and green onions (scallions), to taste
• Extra virgin olive oil (for sautéing and to cover the jar)

Instructions

1. Prep the vegetables:
   Peel the eggplants and cut them into small cubes or thin strips. Remove the seeds from the bell peppers and cut them into strips or cubes.
2. Sauté the aromatics:
   In a large pan, heat a generous amount of olive oil over medium heat. Add the finely chopped onion, crushed garlic, and a pinch of dried oregano. Cook until the onion is soft and fragrant.
3. Cook the veggies:
   Add the eggplant and bell peppers to the pan. Stir frequently so they don’t stick to the bottom. Once they start to soften, add the chopped olives and mushrooms. Or you can place all the vegetables in a baking dish with 500 ml of olive oil. 380 F  for 40 minutes.
4. Season and finish:
   Taste and adjust with salt if needed. Cook until the eggplant is tender and everything is well combined. Turn off the heat and stir in the freshly chopped parsley and green onions.
5. Cool and store:
   Transfer the mixture to a glass dish and let it cool completely. Meanwhile, sterilize a glass jar with boiling water. Once cool, fill the jar with the caponata, cover it with olive oil, seal it tightly, and store it in the fridge.

Tips & Serving Suggestions

• The flavor deepens after resting overnight in the fridge, so it’s even better the next day!
• Serve it cold or at room temperature with toasted baguette slices, crostini, or traditional Italian bread.
• It also pairs beautifully as a side dish with grilled meats or fish.
• Keeps well in the fridge for up to one week when covered with olive oil.

⏱ Prep Time: 40 minutes
🍽 Serves: 6-8 as an appetizer