We Still Love Olive Oil. You Should Too.

A million and one Mediterranean diet studies don’t lie.

High quality extra virgin olive oil packs in more phytonutrients and health benefits than any other plant based oil out there, but it seems to have taken a back seat to coconut oil, avocado oil and lard as of late, especially when it comes to higher heat cooking. The science now says olive oil does not oxidize at high temp as some previously thought, so we couldn’t have been more thrilled to see Dr Sarah Ballantyne’s The Paleo Mom newsletter in our inbox this morning. If you aren’t already familiar, she’s one of our favorite authors in the field whose books and blog are jam backed with the latest research.

Here’s what she had to say about olive oil today:

Several years ago, I returned to olive oil as my primary cooking fat. Why? Well, all that hype about olive oil only being safe for dressings wasn't founded in scientific research. In fact, extra virgin olive oil resists oxidation during heating better than many other cooking oils and animal fats. High-quality (low-acidity) extra virgin olive oil can have a smoke point as high as 410F! That’s higher than most cooking applications call for and makes olive oil (at least, the good stuff) more heat stable than many of our other go-to cooking fats!

Research also shows that olive oil helps to prevent cardiovascular disease by protecting the integrity of your vascular system and lowering LDL 'bad' cholesterol. Plus, there's new research showing that extra virgin olive oil actually improves the gut microbiome, increasing growth of probiotic Bifidobacterium strains! Monounsaturated fats, like the ones in olive oil, are also linked with better blood sugar regulation, including lower fasting glucose, as well as reducing inflammation throughout the body.

However, it’s important to remember that olive oil’s many health benefits and resistance to heat are most potent when you choose a high-quality "extra virgin" olive oil.

So how do you choose the best olive oils?

• Look for brands that list a harvest date on the bottle, which will tell you when the olives were picked. The more recent the date, the better (3 to 6 months is best, but no more than 12 to 18 months)!

• Always choose oils in dark glass bottles—never plastic or clear ones.

• Oils imported from other countries are more likely to be deceptively labeled (and even cut with non-olive vegetable oils—yikes!).

---

On that note, one of our favorite cakes to make is a classic Italian Olive Oil Cake and this just happens to be a great time to enjoy one – though if you ask us, this is one of those rare year round recipes that’s somehow never out of style.

Luckily, it’s also a recipe that lends itself to being easily modified to be made gluten free, paleo and even vegan with a simple egg replacement. This recipe is easily modified and has all of the heft, texture and rich olive oil flavor of the classic without all of the inflammatory wheat. Mangia! Mangia!

GFF Magazine’s Gluten Free Lemon Olive Oil Cake / Photo Alanna Taylor-Tobin

GFF Magazine’s Gluten-Free Lemon Olive-Oil Cake

MAKES 1 (9-INCH) The cake can be made a few days ahead—it gets better and better as it sits. Store airtight at cool room temperature for 1 day or refrigerated up to 4 days.

Author Alanna Taylor-Tobin

Ingredients

• 2 teaspoons coconut oil, at room temperature, for greasing

• 1/2 cup flavorful extra-virgin olive oil

• 3/4 cup sugar, divided

• Finely grated zest of 1 medium lemon

• 1/4 cup strained fresh lemon juice

• 4 eggs, yolks and whites separated

• 2 cups almond flour

• 1/4 cup tapioca flour

• 1 teaspoon baking powder

• 1/2 teaspoon kosher salt

• 1/2 teaspoon cream of tartar

For Serving (Optional)

• Powdered sugar

• Lightly sweetened whipped cream or coconut cream

• Fresh berries tossed with sugar

Instructions

1. Position a rack in the lower third of the oven and preheat to 325F. Grease a 9-inch springform pan or deep cake pan with the coconut oil. Line the bottom of the pan with parchment paper and grease the parchment. If using a springform pan, place on a rimmed baking sheet to catch any drips.

2. In a large bowl, whisk together the olive oil, 1⁄2 cup of the sugar, the lemon zest and juice, and the egg yolks. Sift in the almond flour, tapioca flour, baking powder, and salt. Whisk to combine.

3. In the bowl of a stand mixer fitted with the whip attachment (or in a bowl with an electric egg beater), beat the egg whites and cream of tartar on medium- high speed until foamy. With the mixer running, gradually add the remaining 1⁄4 cup sugar and whip until the egg whites are shiny and hold firm peaks when you hold the whip upside down. Fold one-third of the whipped egg whites into the batter, then fold in the remaining whipped whites. Transfer to the prepared pan and smooth the top.

4. Bake until deep golden on top and beginning to pull away from the sides of the pan and the top springs back when pressed lightly, 40 to 45 minutes. If the cake is darkening too quickly, tent with aluminum foil.

5. Let cool slightly, then loosen the edges with a small offset spatula and release the sides if using a springform pan. Invert the cake onto a wire rack, peel away the parchment, then turn right side up and let cool completely. Dust with powdered sugar, cut into wedges, and serve with cream and berries.