Cooking Vegetables in EVOO: The Perfect Pairing

EVOO and the Mediterranean Diet

Extra virgin olive oil and fresh vegetables are two central pillars of the Mediterranean diet. This pattern of eating is recognized as the healthiest in the world, also prioritizing regional foods, lower meat intake, and underscoring healthy fats. The Mediterranean diet is linked to lower risk of cardiovascular disease, preserved cognition, and even lower risk of cancer. Interestingly, there is evidence that it's not just the foods being consumed, but also their method of preparation that helps contribute to these positive health outcomes.

What Makes EVOO so Healthy

EVOO and vegetables are both nutritional powerhouses in their own right. Extra virgin olive oil is composed primarily of oleic acid; typically between 65%-85%. Oleic acid is a monounsaturated fatty acid that can contribute to an improved cholesterol profile by reducing LDL (your "bad") cholesterol. It's also chock full of incredible secondary compounds called biophenols that contribute to a host of positive health outcomes, primarily through anti-oxidative activity. Plus, as olive oil is a plant oil, it doesn't contain any cholesterol.

Vegetables contain a rainbow of vitamins, minerals, fibre, and other nutrients that are essential for healthy living. They are an important part of a balanced diet and they can be incredibly delicious, too. And when you use EVOO to cook vegetables, a synergistic chemical reaction occurs that enhances antioxidant absorption, effectively creating a dish that is more than the sum of its parts. 

EVOO & Vegetables Working Together

You may have heard about how iron absorption can be increased by pairing iron-rich foods with citrus. That's because vitamin C helps increase iron absorption. Similarly, carotenoids (secondary compounds in some plants that contribute to a variety of positive health outcomes in humans) require dietary fat for optimal absorption.

Carotenoids are potent antioxidants found in brightly coloured vegetables, such as tomatoes, leafy greens, carrots, and squashes. Carotenoids have a range of positive impacts on human health, from contributing to optimal eye health, cardiovascular health, and skin health.*

Interestingly, carotenoids in the vegetables can actually migrate into the olive oil when cooking and they remain stable in the oil. The bioavailability is then improved compared to normal consumption, when paired with this fat source.* In other words, the healthful compounds stick around in the dish and are easier for your body to absorb and use when prepared in this way.

In the Kitchen

Pairing these two staples can be as simple as sautéing vegetables in EVOO for the base of sauces and soups. Roast or pan fry your veggies in EVOO... it doesn't need to be complicated to be healthy! Not only do you capitalize on the synergistic health benefits, but you also get the incredible flavour imparted from the oil. Explore our extensive recipe collection to see how you can incorporate EVOO in the kitchen every day.

* Rinaldi de Alvarenga, José Fernando et al. “Using Extra Virgin Olive Oil to Cook Vegetables Enhances Polyphenol and Carotenoid Extractability: A Study Applying the sofrito Technique.” Molecules (Basel, Switzerland) vol. 24,8 1555. 19 Apr. 2019, doi:10.3390/molecules24081555