Cooking Oil | Vegan Vegetarian Gluten Free Keto Mediterranean

Olive Oil

Olea europaea Allergen-Free
olive oil

Sourcing & Taxonomy

  • Family Oleaceae
  • Primary Cuisine Mediterranean
  • Seasonality Year-Round
  • Source Olives

The Forktionary Angle

"The liquid gold of the Mediterranean, offering a spectrum of flavors and health benefits, making it a cornerstone of healthy and flavorful cooking."

Definition

A fat obtained from olives, widely used in Mediterranean cuisine for cooking, frying, and salad dressings.

Sensory Profile

TasteFruity, Peppery, Bitter
TextureViscous, Smooth, Oily
AromaGrassy, Earthy, Pungent
AcidityLow

Technical Metrics

Science

Rich in monounsaturated fatty acids (MUFAs), particularly oleic acid, which is linked to cardiovascular health benefits.

Storage

Best consumed within 18-24 months of bottling; store in a cool, dark place away from heat and light.

Usage

Over 90% of global olive oil production comes from Spain, Italy, and Greece.

Nutrition Facts

Per 1 tbsp (14g)
Calories884 kcal
Total Fat100 g
Saturated Fat13.8 g
Trans Fat0 g
Cholesterol0 mg
Protein0 g
Total Carbohydrate0 g
Dietary Fiber0 g
Total Sugars0 g
Calcium1 mg
Iron0.6 mg
Potassium1 mg

Chef’s Secret

For drizzling, always use high-quality extra virgin olive oil; its flavor is best enjoyed raw.

Substitutions

Best Match

Vegetable Oil

1:1

General cooking and baking where flavor is not primary.

Avocado Oil

1:1

Higher smoke point, neutral flavor, good for high-heat cooking.

Melted Butter

1:1

Adds rich flavor for baking, not suitable for vegan diets.

Grapeseed Oil

1:1

Light flavor, good for dressings and light sautéing.

Buying Guide

Choose 'extra virgin' for best flavor and health benefits; store in a cool, dark place.

Flavor Pairings

Balsamic vinegar Garlic Tomatoes Herbs Bread

Recipes Using Olive Oil

Pizza Grains Main Ingredient Course

Astonishingly Easy Yeasty Bisquick Pizza Dough

Get ready to be amazed! This unbelievably simple pizza dough recipe uses Bisquick for a quick and easy crust with a touch of yeast for extra flavor and springiness. Perfect for weeknight pizza nights, this recipe requires minimal effort and delivers maximum deliciousness. Measurements are approximate – feel free to adjust to your preference! Impress your family and friends with this surprisingly restaurant-quality pizza.

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Preparation Weeknight 60 Minutes Or Less Preparation

Athenian Ranch Pork Empanadas Rsc

Experience a taste of Greece with these incredible Athenian Ranch Pork Empanadas! This recipe, inspired by a Hidden Valley contest entry, combines savory ground pork with vibrant red bell peppers, shallots, artichoke hearts, and a creamy blend of feta, Parmesan, Greek yogurt, and Hidden Valley Original Ranch dressing. Wrapped in a convenient refrigerated pizza dough crust, these empanadas are surprisingly easy to make and bake to golden perfection in just 15 minutes. A delightful fusion of flavors – get ready for a delicious Greek party in your mouth!

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Pasta Rice And Grains Main Ingredient Crock Pot Slow Cooker Dietary

Authentic Italian Crock Pot Lasagna

This irresistible Crock-Pot lasagna recipe, passed down through generations of my Italian family, delivers rich, savory flavors with surprising ease. Perfect for busy weeknights or special occasions, this slow-cooked masterpiece requires minimal effort for maximum taste. Enjoy tender lasagna noodles, creamy ricotta, and a vibrant meat sauce, all simmered to perfection in your slow cooker. This recipe is easily adaptable to larger gatherings, and can even be prepped a day in advance for ultimate convenience!

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European Sauces Healthy 2 Savory Sauces

Authentic Italian Spaghetti Sauce

Discover the taste of Italy with this authentic spaghetti sauce recipe! Made with fresh, high-quality ingredients, this recipe delivers a rich and flavorful sauce that will transport you straight to a Roman trattoria. Easy to follow instructions guide you through creating a delicious sauce perfect for family dinners or a romantic night in. Impress your family and friends with this classic Italian masterpiece!

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Equipment Preparation Occasion Main Dish

Autumn Chicken With Harvest Vegetables

Cozy up to the delicious flavors of fall with this Autumn Chicken with Harvest Vegetables recipe! Imagine: crisp autumn air, vibrant leaves crunching underfoot, and the irresistible aroma of roasted chicken and fresh-from-the-garden vegetables filling your kitchen. This winning (2008 Craze-e Crockpot Cooking Contest!) recipe is incredibly easy to prepare and delivers a heartwarming meal that's perfect for chilly evenings. Tender chicken, seasonal vegetables, and fragrant thyme combine for a dish that will nourish your soul and leave you feeling wonderfully satisfied. Get ready for a taste of autumn you won't forget!

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To Go Beginner Cook Fall Taste Mood

Autumn Main Dish Salad

Embrace the vibrant flavors of fall with this hearty and delicious main dish salad! This recipe combines crisp autumn greens, juicy seasonal fruits, and crunchy nuts for a satisfying and healthy meal your whole family will love. Featuring locally sourced apples (check your local orchard!), smoky bacon (or smoked turkey for a non-pork option), and a delightful blend of fall spices, this salad is perfect for a cozy weeknight dinner or a portable lunch packed in wraps. Serve alongside your favorite bread, biscuits, or cornbread for a complete and unforgettable autumn experience.

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Low Cholesterol Healthy Dinner Party European

Avocado Bruschetta

Whip up this vibrant Avocado Bruschetta in just 27 minutes! This easy appetizer recipe uses pantry staples for a quick and flavorful bite, perfect for a casual get-together or a light dinner. The creamy, textured avocado topping is a delightful contrast to the crispy toasted baguette. Serve warm or at room temperature for a truly irresistible treat. Get ready to impress your guests with this simple yet elegant recipe!

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Preparation Salads Preparation 15 Minutes Or Less

Avocado Strawberry Salad

This vibrant and refreshing Avocado Strawberry Salad is the perfect light lunch or side dish! Made with ripe avocados, juicy strawberries, peppery arugula, and a tangy raspberry vinaigrette, this easy recipe comes together in minutes. A delightful twist on a classic salad – perfect for summer!

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Preparation Pasta Rice And Grains Weeknight Dietary

Awesome N Easy Beef Stroganoff

Indulge in this rich and creamy Beef Stroganoff, a romantic classic made easy! This recipe, perfected over years of culinary passion, delivers tender beef in a decadent sauce, perfect for a cozy night in. Serve with garlic bread and Caesar salad for a complete and unforgettable meal.

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Easy Poultry Meat Grilling

B B Q Lemon Chicken Family Favorite

This incredibly simple recipe delivers unbelievably flavorful BBQ lemon chicken that your whole family will adore! So juicy and tender, it's guaranteed to disappear – there'll never be any leftovers! Perfect for a weeknight dinner or a weekend BBQ.

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Pork Chops North American Occasion Midwestern

B B Q Pork Chops

These juicy BBQ pork chops are unbelievably easy to make, perfect for weeknight dinners when you're short on time or craving a flavorful home-cooked meal! This one-pan recipe requires minimal prep and cleanup. Double the sauce for extra flavor, or thicken it with cornstarch or flour for a richer consistency. Get ready for tender, mouthwatering pork chops bursting with smoky BBQ goodness!

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Lebanese Low Carb Lebanese Healthy 2

Baba Ghanouj Roast Eggplant Puree

Experience the smoky, creamy delight of homemade Baba Ghanoush! This irresistible recipe, inspired by SallyBernstein.com, elevates the classic eggplant dip to new heights. Perfectly roasted eggplant, vibrant lemon, and nutty tahini combine for a flavor explosion that will leave you craving more. Easy to follow instructions guide you to a restaurant-quality dip in under 2 hours. Perfect as a healthy appetizer or a flavorful side dish!

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Lactose Finger Food Lactose Snacks

Baby Bear's Whole Wheat Banana Bread

This "just right" whole wheat banana bread recipe is deliciously moist, wholesome, and a guaranteed family favorite! Made with white whole wheat flour for a tender crumb and packed with the goodness of overripe bananas, applesauce, and wheat germ, this recipe delivers all the fiber and nutrients of whole grains without the dryness. No refined sugars or grains here! Perfect for breakfast, snacking, or dessert. Freezes beautifully, so bake a double batch and enjoy fresh-baked goodness later. #bananabread #wholewheat #healthybaking #easyrecipe #familyrecipe #glutenfreeoption

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Preparation Course Easy Preparation

Baby Bok Choy Saut With Mushrooms

Ready in 10 minutes, this vibrant and healthy Baby Bok Choy & Mushroom Saute is a delicious weeknight meal the whole family will love! Tender-crisp bok choy and savory mushrooms come together in a flavorful sauce, perfect for a quick and healthy dinner. Easily adaptable for vegan diets by substituting vegetable broth for chicken broth.

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Vegetables European Course Lettuces

Baby Greens With Pears Gorgonzola And Pecans

A delightful salad featuring tender baby greens, sweet ripe pears, creamy Gorgonzola cheese, and crunchy toasted pecans. The honey mustard dressing perfectly complements the mix of textures and flavors. This elegant yet easy-to-make salad is the perfect side dish for pork or chicken, or a light and satisfying lunch on its own! #saladrecipe #pearsalad #gorgonzola #pecans #honeymustard #easyrecipe #dinnerside #lunchrecipe

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Low Protein Preparation Low Sodium Low Saturated Fat

Baby Red Potato Salad With Lemon And Herbs

A vibrant twist on a classic! This Baby Red Potato Salad with Lemon & Herbs is bursting with fresh flavors and a delightful, tangy dressing. Perfect as a light lunch, side dish for a BBQ, or a refreshing addition to your next picnic. Easy to make and incredibly delicious!

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Time To Make Summer 4 Hours Or Less Technique

Baby That's Good Broccoli Bok Choy Salad

This refreshing summer salad is bursting with flavor! A tangy, sweet dressing perfectly complements crisp broccoli and bok choy. This family-favorite recipe, passed down from my sister-in-law, is easy to make and perfect for potlucks, barbecues, or a light weeknight meal. The included chilling time allows the flavors to meld beautifully, creating a truly unforgettable salad experience.

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