Extra virgin olive oil: a complete guide to choosing and using it
Discover everything about extra virgin olive oil: quality, origin, uses in the kitchen and tips for recognizing its excellence.
The main information on extra virgin olive oil
Extra virgin olive oil is an essential ingredient in Mediterranean cuisine and beyond. It is appreciated for its unique taste, its health benefits and its versatility in the kitchen. However, not all EVO oils are the same, and choosing a quality product requires attention to several factors: from the origin of the olives to the production methods. In this complete guide, you will discover how to recognize a high-quality extra virgin olive oil, how to best store it and what its ideal uses are in the kitchen.
What is extra virgin olive oil and how is it produced
Extra virgin olive oil (also called EVO oil) is an oil obtained exclusively from olives, without chemical processes or refining. To be classified as “extra virgin”, it must meet strict quality criteria, including:
- Acidity less than 0.8%
- Cold extraction to keep the organoleptic properties intact
- Absence of sensory defects verified through organoleptic analysis
The production of organic extra virgin olive oil follows the same rules, but with the additional guarantee that the olives are grown without chemical pesticides or synthetic fertilizers, respecting the principles of organic farming, certified through guarantee bodies.
How to recognize a quality extra virgin olive oil
Not all EVO oils are the same. Here are some key elements to recognize a truly quality product:
1 Origin and certifications
◦ Choose oils with an indicated, certified origin (e.g. DOP, IGP, Organic) or buy directly from the producer.
◦ Check the origin of the olives: a 100% Italian oil guarantees traceability and quality.
2 Appearance and color
- The color can vary from deep green to golden yellow, but it is not an absolute indicator of quality.
- Be wary of oils that are too light or have abnormal sediments.
3 Aroma and flavor
- A good EVO oil has a fruity aroma, with herbaceous notes of tomato, artichoke or almond.
- On the palate it must be balanced between bitter and spicy, a sign of a rich presence of polyphenols.
4 Production and packaging date
- Always choose fresh oils: ideally, consumption should take place within 18 months of pressing.
- Choose dark bottles, which protect the product from light.
How to best store EVO oil
Extra virgin olive oil is a delicate product and can lose quality if not stored correctly. Here are some basic tips:
- Keep the oil away from light: light accelerates the oxidation of the oil, altering its properties. It is best to store it in dark bottles or stainless steel containers.
- Avoid heat: the ideal temperature for storage is between 14 and 18°C. Never leave it near the stove!
- Close the bottle tightly: oxygen is an enemy of oil, so always close the bottle after use.
How to use extra virgin olive oil in cooking
Extra virgin olive oil is extremely versatile and can be used in various ways:
1. Raw: the best use to enhance its flavor
EVO oil gives its best when used raw. Try it for:
- Dressing fresh salads
- Adding flavor to bruschetta and crostini
- Flavoring grilled or steamed vegetables
- Enhance meat or fish carpaccio
2. Cooking: for a touch of flavor and health
Contrary to popular belief, EVO oil resists high temperatures well. It is perfect for:
- Sautés and sauce bases
- Baking meat and fish
- Sautéing vegetables
- Preparing desserts with a healthier alternative to butter
3. For frying: myth or reality?
Yes, extra virgin olive oil is also excellent for frying! It has a high smoke point (about 210°C), higher than many other vegetable oils, which makes it more stable and less subject to degradation.
Organic extra virgin olive oil: is it worth choosing it?
Organic extra virgin olive oil offers some advantages over conventional oils:
- Greater protection of the environment, thanks to cultivation without pesticides
- Higher concentration of antioxidants, thanks to particular care in production
- Quality assurance certified by independent bodies
If you are looking for a high-quality EVO oil, with a controlled supply chain and traceability, organic extra virgin olive oil is certainly an excellent choice.
Why choose Sapigni extra virgin olive oil?
Oleificio Sapigni is synonymous with quality, tradition and passion for extra virgin olive oil. Since 1850, the Sapigni family has been producing excellent EVO oils, with a careful selection of the best local and Italian olives.
Our oils offer:
- Superior quality, guaranteed by prizes and awards such as the Premio Grande Olio 2023 by Slow Food Italia
- Certified organic extra virgin olive oil, for those seeking the utmost naturalness
- Sustainable production, with attention to the environment and traditions
Discover our range of extra virgin olive oils and organic oils and find the perfect one for your needs in the shopping section of this site.
FAQ: Complete answers to the most frequently asked questions about extra virgin olive oil
1. How to recognize an authentic and quality extra virgin olive oil?
Recognizing a real quality extra virgin olive oil requires attention to several elements:
- Label and certifications: An authentic EVO oil must provide clear information on the origin, the provenance of the olives and the production mill. Choose oils with DOP, IGP or organic certifications, which guarantee traceability and high standards or buy directly from the producer.
- Acidity: A quality extra virgin olive oil must have a free acidity of less than 0.8%, a parameter that can only be measured in a laboratory.
- Scent and flavor: A good EVO oil has a fruity aroma, with notes of fresh grass, almond, artichoke or tomato. On the palate, it must have a balance between bitter and spicy, characteristics due to the presence of polyphenols, natural antioxidants.
- Appearance: The color varies from deep green to golden yellow, but it is not always an indicator of quality. It is better to evaluate the product through taste and aroma.
- Extraction method: Quality extra virgin olive oil is produced exclusively through cold extraction, that is, without exceeding 27°C during processing, to preserve its organoleptic properties.
If you want to be on the safe side, rely on recognized producers, such as Oleificio Sapigni, which has been producing excellent EVO oil for over 170 years, selecting the best Italian olives.
2. How long does extra virgin olive oil last and how should it be stored correctly?
The shelf life of extra virgin olive oil depends on various factors, including freshness, storage method and initial quality. Generally, it is recommended to consume it within 18 months of production, although a good EVO oil can maintain its characteristics for up to 24 months, if well stored.
To ensure the highest quality, follow these storage tips:
- Avoid direct light: light accelerates the oxidation of the oil, altering its flavor and nutritional benefits. Store the oil in dark bottles or stainless steel containers.
- Maintain a constant temperature: the ideal temperature is between 14°C and 18°C. Avoid keeping it near stoves or heat sources. In winter, if the oil solidifies slightly, it is a sign of high quality and it returns to liquid at room temperature without losing its properties.
- Close the bottle well: oxygen is the number one enemy of EVO oil. After each use, make sure to close the cap well to avoid oxidation.
- Do not store the oil in plastic or transparent containers: the best containers are dark glass or stainless steel, because they protect the product from light and air.
By following these simple precautions, you can always enjoy an oil that is fresh and fragrant, perfect for any use in the kitchen.
3. Is extra virgin olive oil good for your health?
Yes, extra virgin olive oil is one of the healthiest foods in the Mediterranean diet and offers numerous benefits:
- Protects the heart: thanks to the high content of monounsaturated fatty acids (such as oleic acid), it helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL), improving cardiovascular health.
- Rich in antioxidants: the polyphenols contained in EVO oil help fight free radicals, responsible for cellular aging, and reduce the risk of chronic diseases.
- Anti-inflammatory action: EVO oil contains oleocanthal, a natural compound with anti-inflammatory properties similar to ibuprofen, useful for reducing inflammation in the body.
- Aids digestion: regular consumption of extra virgin olive oil facilitates digestion and stimulates the production of bile, helping the intestine to function better.
- Benefits for the brain: some studies suggest that EVO oil may have protective effects against neurodegenerative diseases such as Alzheimer's, thanks to its bioactive compounds.
To get the most out of its benefits, it is recommended to choose a high-quality EVO oil, cold-extracted and with a high concentration of polyphenols, such as that of Oleificio Sapigni, ideal for a healthy and balanced diet.
4. Can I use extra virgin olive oil for frying?
Absolutely yes! Contrary to a common myth, extra virgin olive oil is one of the best oils for frying.
- High smoke point: the smoke point of EVO oil is around 210°C, higher than many other vegetable oils (e.g. sunflower oil, which degrades at 180°C). This means that EVO oil resists high temperatures better, without producing harmful substances.
- Stability at high temperatures: thanks to the presence of monounsaturated fatty acids, extra virgin olive oil maintains its beneficial properties even during cooking, without degrading easily.
- Better taste and quality of frying: compared to refined oils, EVO oil gives a richer and more natural flavor to fried foods, keeping them crispy and dry.
For perfect frying, follow these tips:
- Use fresh EVO oil, avoiding reusing it too many times.
- Keep the oil temperature around 170-180°C to avoid burning.
- Drain fried foods well on absorbent paper to remove excess oil.
Frying with a good quality extra virgin olive oil, such as that of Oleificio Sapigni, not only improves the taste, but also guarantees healthier frying.
5. Is organic extra virgin olive oil better than conventional oil?
It depends on personal needs, but organic extra virgin olive oil offers some significant advantages over conventional oil:
- Pesticide-free: organic EVO oil is produced without the use of chemical pesticides, synthetic fertilizers or herbicides, respecting the environment and the health of the consumer.
- Richer in polyphenols: studies show that organic EVO oils often have a higher concentration of natural antioxidants, which are beneficial for health.
- Sustainable agriculture: organic oil comes from olive groves managed with sustainable methods, which promote biodiversity and reduce environmental impact.
- Greater traceability: each organic EVO oil is subject to rigorous controls and certifications, guaranteeing transparency and safety for the consumer.
If you are looking for a healthy, sustainable product with an authentic flavor, Sapigni organic extra virgin olive oil is an excellent choice. Thanks to its certified and controlled supply chain, it guarantees superior quality and respect for the environment.