Right way to use olive oil in Indian cooking...

Olive oil has also been a dietary staple for some of the world’s healthiest populations. Often known as ‘the richest gift of heaven’, olive oil is no doubt ‘the Gold Standard’ when it comes to edible oils.

The oil which is the produce of olives is powerhouse of nutrients and has multiple uses, which make it even more suitable for the Indian kitchens that love to experiment. It brings health with each drop and so is considered an ideal fit for health patients, diabetic patients and is recommended by doctors for people suffering from kidney stones.

The markets are flooded with various brands and variants of olive oil. In this context the most important question that remains is what is the right way to use olive oil in Indian cooking? Olive oil which has predominantly three variants viz. Extra Virgin, Extra Light and Pure has distinct flavours and aroma. It is essential to know which oil will be best suitable for Indian cooking.

The Extra Light variant of olive oil is the one which checks all the right boxes when it comes to Indian cooking. Indian cooking, which involves a lot of deep frying, sautéing and tempering can opt for extra light oil which is specially created keeping in mind the needs and methods of Indian way of cooking.

The oil proves to be the best substitute for butter in cakes, muffins and cookies. The extra light olive oil which has high smoking point is apt for deep frying foods like, pooris and fritters. The extra light olive oil has no aroma and has got no pungent flavour of olives which further retains the dish in Indian character.

The extra light version of olive oil without being heavy on the platter is still packed with all the goodness of the usual olive oil that can be relished daily.

All the fans of authentic Mediterranean food can rejoice because the Extra Virgin variant of olive oil is the right choice to prepare your salad dressings, grilled toasts, dips for breads and other. The extra virgin olive oil, which is the raw juice of the fruit, is the richest variant of olive oil.

The oil with its sharp aroma and taste that is rich in olives is the healthiest type of olive oil. With the oil being extracted with the first pressing of olives the oil is rich in flavour, which enhances the taste of any dish accompanied with it. Extracting olive oil in this way preserves the natural antioxidants and the "good" MUFA or monounsaturated fat that promotes healthy cholesterol levels.

Extra Virgin Olive Oil despite emitting pungent flavour and smells can be used in Indian cooking in many ways. Drizzle it over salads or add it in your regular green chutneys to give it twist. The Indian households who like the raw taste of mustard oil can give the extra virgin olive oil a try as the peppery finish in the oil will give them a desired taste.

The extra virgin olive oil can be used in sprout dishes, toasts and can be added to all the grilled/tandoor dishes as well. One major thing that should be kept in mind is, extra virgin olive oil should not be heated as it has a low smoking point and is not suitable if consumed as it is.
Another variant of olive oil, which is known as Pure Olive Oil falls between the category of Extra Virgin and Extra light olive oil.

Pure Olive Oil has the same health benefits as the other variants of olive oil. But Pure Olive Oil does have a more neutral flavour so it's great for cooking and baking where you want a hint of olive but where olive is not a primary flavour in the dish. Pure Olive Oil is also good for grilling, frying, roasting and sautéing vegetables and meats. Use it for grilling and also as marinades for meats, tofu or paneer.

Be it any variant of the olive oil, the benefits are plenty and make olive oil the best choice for Indian households. It is healthy and economical too, as when compared to other oils, olive oil is used 1/3rd quantity of other oil used. It is reusable 3 to 4 times if not smoked and is filtered after each use. Using olive oil in the Indian kitchens will only promote healthy eating habits with prolonged benefits.

By: Rajneesh Bhasin , MD, Borges India Pvt. Ltd.