Is olive oil a good choice to use as a cooking oil?

Yes. Olive oil is high in monounsaturated fatty acids. These fatty acids lower LDL cholesterol carriers, the so-called “bad” cholesterol, yet protect HDL cholesterol carriers that help remove excess cholesterol from the body.

Another advantage of olive oil is that monounsaturated fatty acids do not oxidize easily. Oxidized fats harm body cells and structures and are believed to be involved in several chronic diseases.

Antioxidants protect fats and oil from oxidation. Olive oil is a rich source of these antioxidants, chiefly carotenes and tocopherols (different forms of vitamins A and E) and phenolic substances. All these antioxidants are called “minor components.” Processing, such as hydrogenation and refining, can partially or completely destroy these minor components.

Olive oil is different in that the highest quality and most expensive olive oil is simply pressed from the olives and labeled as “extra virgin” or “virgin” olive oil. It contains the most minor components.

Quality olive oil has a rich, fruity flavor and is dark green. Its full-bodied flavor enhances salads, vegetable dishes, marinades and sauces. It is ideal for basting chicken, fish and meats, but cannot be used with high heat because of its low smoke point.

Extra-light olive oils are cheaper. Known as refined olive oils, they are derived from additional pressings and extractions of oil from black olives. They can lack phenolic substances and be lower in other antioxidants.

The extra-light olive oils are best for baking, stir-frying and sautg at high temperatures because of their high smoke points (420 degrees and above).

Many olive oils are mixtures of virgin and refined oils and priced accordingly. These olive oils are more multipurpose.

What are the smoke points of different oils?

The smoke point of oil is the cooking temperature at which the oil gives off irritating smoke and breaks down chemically. The smoke points of common fats and oils are:

butter 350 degrees

lard 361-401 degrees

vegetable shortenings 356-370 degrees

olive oil 375 degrees

vegetable oils (includes corn, safflower, soybean, peanut, avocado and grapeseed) 441-450 degrees

How can I substitute oil in a recipe that calls for butter or margarine?

Replace one teaspoon of butter or margarine with 3/4 teaspoon of oil. To replace a tablespoon of regular margarine or butter, use 2 1/4 teaspoons of oil.

Try this tasty alternative for french fries: Make oven fries from 2 potatoes cut into wedges and tossed with 2 teaspoons of olive oil and seasoning such as rosemary, thyme or Italian herbs. Bake at 425 degrees for 30 to 45 minutes. Makes 2 servings.

What is the best way to store olive oil?

Store olive oils in a tightly sealed container away from heat and light.

To maintain quality, it’s a good idea to put olive oils in the refrigerator during the hot months. They may appear cloudy, but this does not harm the oils. Just bring the oil back up to room temperature to clear clouding.

Is there a preferred way to cook vegetables?

Overcooking can rob vegetables of vitamins, minerals, flavor and texture.

When scrubbed well with a vegetable brush, many vegetables can be eaten raw.

Many also are good candidates for light steaming, stir-frying or microwaving. Quick-cooking with a minimal amount of water preserves vitamins and minerals.

Susan Krumm is an Extension agent in family and consumer sciences with K-State Research and Extension-Douglas County, 2110 Harper St.