?

Olive Oil

A tried and true kitchen staple, olive oil is just as nutritious as it is versatile!

Olive oil is a staple in the classic Mediterranean diet. Having originated in the Mediterranean, it has been used for centuries as the primary cooking oil in many cultures and continents. Olive oil is harvested from olives that grow on olive trees. It’s a healthy, anti-inflammatory source of fat as well as various vitamins and minerals.

Health Benefits of Olive Oil:

Olive oil is primarily known for its monounsaturated fat content. This particular fat in olive oil has been known to decrease inflammation and possibly reduce the incidence of cancer. In addition to its fat content, olive oil is known for its antioxidant content as well. The antioxidants in olive oil have been associated with anti-inflammatory properties just as monounsaturated fats have. This allows them to help prevent disease and certain types of cancers as well.

Nutrient Breakdown of Olive Oil:

*Per 1 tablespoon

How To Use:

Olive oil has a delicious, mild taste that can easily be incorporated into most savory dishes. It’s a great base to use in dressings either on its own or mixed with other juices or vinegar. Olive oil is also perfect for marinades when preparing meat, poultry, fish, and vegetables.

NS Recommends:

When purchasing olive oil, look for Extra Virgin varieties and avoid those with a “light” denotation. Additionally, with a slightly lower smoke point, olive oil should be used for lower temperature cooking rather than high heat cooking (roasting, grilling).

1 • Non-starchy Carbohydrates

2 • Starchy Carbohydrates

3 • Healthy Fats

4 • Protein

5 • Flavor Factor

Flours

Fruit

GF Grains

Legumes

Nuts

Oils

Seeds

Spices

Superfoods

Sweeteners

Vegetables