How to use Extra Virgin Olive Oil?

Why Is Extra Virgin Olive Oil So Special?

I use extra virgin olive oil (EVOO) every single day in my kitchen. Whether I’m drizzling it over a salad, sautéing vegetables, or finishing a dish with a peppery kick, it’s my go-to ingredient. But what makes it so special? Unlike other oils, extra virgin olive oil is cold-pressed from fresh olives without heat or chemicals, preserving its rich flavor and powerful health benefits. It’s packed with antioxidants and heart-healthy fats, making it more than just a cooking staple—it’s a superfood.

Can You Cook with Extra Virgin Olive Oil?

One of the biggest myths I’ve heard is that you can’t cook with extra virgin olive oil because of its smoke point. The truth? EVOO is perfectly fine for most cooking methods, including sautéing, roasting, and even frying at moderate temperatures. The key is to avoid overheating it to the point where it smokes, which can break down its beneficial compounds. I love using it to sauté garlic and onions—it adds an incredible depth of flavor right from the start.

How Should You Use Extra Virgin Olive Oil in Cold Dishes?

If there’s one way to truly appreciate the bold, fruity flavor of high-quality extra virgin olive oil, it’s using it raw. I always keep a bottle on hand for finishing dishes—drizzled over a Caprese salad, swirled into hummus, or even splashed onto a bowl of warm soup. It’s also the secret to the best homemade vinaigrettes. A simple mix of EVOO, fresh lemon juice, Dijon mustard, and a pinch of salt makes for an easy, delicious dressing that beats anything store-bought.

What Is the Olive Oil Smoke Point?

The smoke point of an oil is the temperature at which it starts to break down and produce smoke, potentially releasing harmful compounds and affecting flavor. Extra virgin olive oil has a moderate smoke point, typically ranging from 375°F to 410°F (190°C to 210°C), depending on the quality and freshness of the oil. While this is lower than refined oils like canola or vegetable oil, it’s still high enough for most everyday cooking methods, including sautéing, roasting, and even light frying.
Many people believe that extra virgin olive oil should only be used for cold applications like salad dressings or drizzling over dishes, but that’s simply a myth. As long as you don’t overheat it to the point where it starts to smoke, EVOO remains stable and retains its wonderful flavors, making it an excellent all-purpose oil in the kitchen.

Does EVOO Lose Health Benefits When Cooked?

A common concern is whether heating extra virgin olive oil destroys its nutritional benefits. While high temperatures can degrade some antioxidants and polyphenols, studies have shown that EVOO retains much of its health-promoting properties even when used in cooking. In fact, because it is rich in monounsaturated fats and has a high level of natural antioxidants, it is more stable than many other oils when exposed to heat.
That means you don’t need to shy away from using extra virgin olive oil in warm dishes. Even when sautéing or roasting, EVOO still provides heart-healthy fats, anti-inflammatory compounds, and a delicious depth of flavor. For maximum benefits, you can use it as both a cooking oil and a finishing touch—drizzle some raw EVOO over your meals after cooking to ensure you’re getting all of its nutritional goodness.

Is Extra Virgin Olive Oil Good for Baking?

Yes, and I swear by it. If you haven’t tried baking with EVOO, you’re missing out. It’s an excellent substitute for butter or vegetable oil in cakes, muffins, and even brownies. It adds a subtle fruitiness and keeps baked goods incredibly moist. My favorite? An olive oil citrus cake that’s light, fragrant, and utterly delicious. Just be sure to use a mild variety if you don’t want the oil’s flavor to overpower the dessert.

How Should You Store Extra Virgin Olive Oil?

To keep extra virgin olive oil fresh, you need to store it properly. Light, heat, and air can degrade its quality, so I always keep mine in a dark glass bottle, away from the stove or windows. And forget about that fancy pour spout—keeping the bottle tightly sealed preserves its flavor for longer. The fresher the oil, the better the taste, so I try to use mine within a few months of opening.

Final Thoughts

Extra virgin olive oil is more than just an ingredient—it’s a cornerstone of great cooking. Whether you’re using it to sauté, drizzle, or bake, its versatility and health benefits make it a must-have in any kitchen. How do you use extra virgin olive oil? Let’s keep the conversation going! And if you’re looking for more ways to cook with this liquid gold, check out our favorite recipes and follow us on social media for more kitchen inspiration.