Enjoy Grilling Healthy Summer Meals With Extra Virgin Olive Oil

Why It’s Safe To Grill With Polyphenol Rich Olive Oil This Summer

^{Updated August 22nd 2024}

The Health And Taste Benefits Of Grilling With Extra Virgin Olive Oil

The last few weeks of summer are a great time to remind you why grilling with extra virgin olive oil is a healthy and safe way to make your summer feasts sizzle!

Are you a home cook or a food enthusiast looking to add a burst of flavour and health benefits to your grilling? If so, then extra virgin olive oil (EVOO) might be your new best friend. This versatile oil not only enhances the taste of your grilled dishes but also offers a myriad of health advantages. In this blog post, we will explore why grilling with extra virgin olive oil is both delicious and healthy. You’ll learn about its unique properties, discover practical tips for grilling with extra virgin olive oil, and uncover how this culinary gem can elevate your grilling game.

July is National Grilling Month which gives us the best excuse to remind you why grilling with extra virgin olive oil is a healthy and safe way to make your summer feasts sizzle!

Grilling is a popular way to cook food, and there are many types of oils that can be used when grilling. Some people believe that using olive oil when grilling is the best option, because it has a high smoke point and doesn’t break down under heat like some other oils can. Extra virgin olive oil is also a healthy option, as it is high in monounsaturated fats and antioxidants. In addition to being healthy, extra virgin olive oil also tastes great when used for grilling. So if you’re looking for a great-tasting, healthy cooking oil to use for your next grill session, consider using extra virgin olive oil.

We loved a new article from Eat This Not That which talks us through the best ways to grill with extra virgin olive oil – whatever month of the year it is!

Why Choose Polyphenol Rich Olive Oil For Your Grill?

High Smoke Point

One of the concerns people often have about using olive oil for grilling is its smoke point. Fortunately, EVOO has a smoke point of 375-405°F, making it suitable for most grilling conditions. Unlike other oils that break down and produce harmful compounds at high temperatures, EVOO remains stable, ensuring that your food retains its nutritional value and flavour.

Rich in Antioxidants

Extra virgin olive oil is packed with antioxidants such as vitamin E and phenolic compounds. These antioxidants combat free radicals in the body, reducing inflammation and lowering the risk of chronic diseases. When you grill with EVOO, these beneficial compounds infuse into your food, offering an added layer of health protection.

Heart-Friendly Fats

Extra virgin olive oil is rich in monounsaturated fats, which are known to improve heart health. These healthy fats help lower bad cholesterol levels and increase good cholesterol, reducing the risk of heart disease. Grilling with EVOO allows you to enjoy delicious meals while taking care of your cardiovascular system.

Enhancing Flavour Of Grilled Food with Extra Virgin Olive Oil

Natural Flavor Enhancer

Extra virgin olive oil is a natural flavour enhancer. Its fruity and peppery notes complement a wide range of grilled foods, from vegetables to meats. The unique flavour profile of EVOO adds depth and complexity to your dishes, making every bite a delightful experience.

Marinades and Rubs

Using EVOO in marinades and rubs is a game-changer. Its rich texture helps spices and herbs adhere better to the food, ensuring that every piece is evenly flavoured. Try marinating your chicken or veggies in a blend of EVOO, garlic, rosemary, and lemon juice for a mouthwatering result.

Finishing Touch

A drizzle of EVOO as a finishing touch can elevate your grilled dishes to gourmet status. After grilling, simply pour a small amount of high-quality EVOO over your food to enhance its flavor and add a luxurious texture. This simple step can make your meals look and taste like they came from a high-end restaurant.

The staple of the Mediterranean Diet that you use for salad dressings and stovetop cooking is also great for the grill. Bonus: Olive oil is also one of the 20 Healthy Fats That Help You Get Slim.

There’s Nothing To Fear About The Smoke Point Of EVOO

As noted by Eat This Not That, Olive oil was often ignored in favor of vegetable oil or even coconut oil for grilling, mostly due to the perceived smoke point. The smoke point is the highest temperature an oil can be cooked at before it starts producing a visible smoke. Once an oil is heated beyond its smoke point, it can break down and produce potentially harmful byproducts. Plus, it will affect the taste of your food.

Vegetable oil has a relatively high smoke point at 400-450 degrees Fahrenheit. Canola oil’s is 400 degrees Fahrenheit, while coconut oil’s is around 350 degrees F. Other oils with high smoke points at 450 degrees include soybean oil, peanut oil, and corn oil. The ‘smoke point’ of an oil is the temperature at which it starts to smoke and break down and produce potentially harmful free radicals. Contrary to some beliefs, however, high quality extra virgin olive oil such as Morocco Gold is a great choice for many cooking methods as its smoke point is somewhere around 374 – 405 °F (190–207°C).  As explained by the Olive Wellness Institute, Extra Virgin Olive Oil contains high levels of natural antioxidants.  These antioxidants protect the naturally stable oil when heated, making Extra Virgin Olive Oil a very healthy option to cook with (including deep frying, pan frying, sauteing and oven baking).

Why You Can Grill With It

At its hottest, a coal fired grill can reach temperatures of around 450 to 650 degrees. At this high of a temperature, your food would burn before it actually cooked.

After letting the grill cool for a bit, there’s a way to test the temperature without a thermometer, according to Serious Eats: hold your hand about four to five inches above the grate and count the seconds until you feel like your skin will melt off your hand if you kept it there. It’s still at a high heat if you can only last 2-3 seconds (450-650 degrees). At 4-5 seconds, it’s at medium-high, which is about 375-450 degrees Fahrenheit. This is the ideal temperature for searing. By 6-7 seconds, your grill is at a medium temperature (325-375 degrees), which is perfect for slowly cooking your chicken and other poultry at longer cooking times.

“Extra Virgin Olive Oil (EVOO) is perfectly safe to grill with. Its light quality and health-rich makeup make it a great substitute for butter or other oils,” Larissa Iracheta, Director of Quality at olive oil processing company Deoleo) tells Eat This, Not That!.

Not only can your refined EVOO heat up to the high temps on the grill, it also adds heart-healthy monounsaturated fatty acids and antioxidants called polyphenols to your food. Extra virgin olive oil is a much healthier option for grilling than some vegetable oils, like corn, canola, and safflower oil, which can trigger inflammation and weight gain.

Health Benefits of Grilling with Extra Virgin Olive Oil

Anti-Inflammatory Properties

The antioxidants and monounsaturated fats in extra virgin olive oil have powerful anti-inflammatory properties. Regular consumption of EVOO can help reduce inflammation in the body, lowering the risk of conditions such as arthritis and other inflammatory diseases. Grilling with EVOO allows you to incorporate these benefits into your diet effortlessly.

Weight Management

Contrary to popular belief, not all fats are bad for you. The monounsaturated fats in EVOO can aid in weight management. These healthy fats help you feel fuller for longer, reducing the urge to snack between meals. By incorporating Extra Virgin Olive Oil into your grilling routine, you can enjoy delicious food while maintaining a healthy weight.

Improved Digestion

EVOO is known to improve digestion by stimulating the production of digestive enzymes. It also helps in the absorption of nutrients, ensuring that your body gets the most out of the food you eat. Grilling with EVOO can make your meals not only delicious but also easier to digest, promoting overall digestive health.

Practical Tips for Grilling with Extra Virgin Olive Oil

Choosing the Right Olive Oil

Not all olive oils are created equal. For grilling, it’s essential to choose high-quality extra virgin olive oil. Look for oils that are cold-pressed and have a robust flavour profile. These oils will withstand the heat of grilling while imparting their rich flavours to your food.

Proper Storage

To maintain the quality of your EVOO, store it in a cool, dark place away from direct sunlight. Exposure to light and heat can degrade the oil, reducing its flavor and nutritional value. Proper storage ensures that your EVOO remains fresh and effective for grilling.

Optimal Usage

When grilling with EVOO, use it generously but wisely. Coat your grill grates with a thin layer of oil to prevent sticking. Brush your food with EVOO before placing it on the grill to ensure even cooking and flavor distribution. Remember, a little goes a long way in enhancing the flavor and health benefits of your grilled dishes.

Recipe Inspiration For Grilling With Olive Oil

Grilling with olive oil recipes is a healthier way to eat. The oil helps to flavor the food and keep it moist. It also prevents sticking and makes cleanup easier. When grilling with olive oil, it is important to use a good quality oil. Extra virgin olive oil has a higher smoke point than other oils, so it can be used at higher temperatures. It also has a more intense flavor that can complement the taste of the food. When grilling with olive oil, be sure to follow any recipe instructions carefully. The oil can cause flames to flare up, so it is important to monitor the grill closely. Grilling with olive oil is a great way to enjoy healthy, flavorful food.  We have many great recipes at Morocco Gold which can inspire you to get that grill fired up this summer – why not take a look here!