Extra virgin olive oil is one of the most versatile ingredients in Mediterranean cuisine. Yet in everyday cooking, it is often used in a more limited way than its true potential would suggest.
Some people reserve it exclusively for drizzling over finished dishes, while others avoid cooking with it altogether, concerned that heat may compromise its quality and characteristics. In reality, a high-quality extra virgin olive oil can play a role at many stages of preparation: from marinating and cooking to frying and the final finishing touch that enhances the dish.
Taking inspiration from the way top chefs use olive oil, we can explore how to make the most of it in the kitchen, highlight its sensory qualities, preserve its characteristics as much as possible, and choose the most suitable use for each dish.
Oil - Used raw: the best way to experience its true identity
If there is one moment when an extra virgin olive oil can fully express its personality, it is when used raw, as a finishing touch.
In this way, its aromatic profile can be appreciated at its best, while helping to preserve more of the polyphenols and naturally occurring antioxidants, resulting in a fuller sensory experience.
A drizzle added just before serving is more than a finishing detail: it can complete the dish, enhance its ingredients, and add depth and complexity.
Seasonal vegetables, pulses, soups, fish, bruschetta, or even a simple slice of freshly baked bread are all preparations in which extra virgin olive oil can express its identity with particular clarity, without overpowering the others.
Extra virgin olive oil is also excellent for cooking
One of the most common misconceptions is that extra virgin olive oil is not suitable for high-temperature cooking.
In fact, many extra virgin olive oils offer good thermal stability, particularly when they are naturally high in oleic acid and contain significant levels of natural antioxidants. The cultivar also plays an important role, as it can influence how the oil behaves at high temperatures.
Sautéing vegetables, preparing a sauce, baking fish, or roasting potatoes are all examples of cooking methods where it can be used with excellent results, while also contributing to the final character of the dish.
The main consideration is how it is heated: it is best to avoid exposing it unnecessarily to excessively high temperatures or leaving it over the heat for prolonged periods without food.
When the temperature is kept at approximately 160–180°C, an extra virgin olive oil with a suitable composition can also be an excellent choice for frying, helping to achieve crisp results while showing good resistance to oxidative changes during cooking.
A valuable ally in doughs and emulsions
Extra virgin olive oil also plays an important role in many sweet and savoury recipes, contributing not only to flavour, but also to structure and the final result.
In desserts, it adds softness and a pleasantly moist texture, while in savoury baked goods it can help develop more complex aromas and a lighter texture.
In many preparations, it can also replace butter, taking into account the different characteristics of the two fats: as a practical guideline, 100 grams of butter can be replaced with approximately 80 grams of extra virgin olive oil.
Choosing the right aromatic profile remains essential: a delicate oil will complement desserts and sweeter preparations, while a more intense one can enhance focaccia, breadsticks, bread and rustic doughs.
Another way to use olive oil as an essential component is in sauces and emulsions: from mayonnaise and pesto to hummus and tzatziki, as well as vinaigrettes, marinades for meat and fish, and dressings for pasta dishes.
Choosing the right oil for every preparation
Not all extra virgin olive oils tell the same story. Just as with wine, each cultivar and each terroir gives rise to a different aromatic profile.
More delicate oils elegantly complement dishes that are already rich in flavour, while those with a more intense character can enhance simpler choices such as grilled vegetables, salads and carpaccio. Finding the right balance between the oil and the food is always essential.
A habit adopted by many chefs is to use two different oils: one for everyday cooking and another reserved for raw applications and finishing, where every aromatic nuance can be perceived more clearly.
A great extra virgin olive oil, therefore, is not simply an ingredient: it is an element capable of accompanying the others without overpowering them, adding character without seeking the spotlight, and expressing, in every drop, the territory it comes from.