Healthy Olive Oil Means a Healthy Picnic

A contribution by
Dr. Linda Kennedy MS SLP ND

This amber liquid is also known to protect against heart disease and colon cancer. Studies indicated that individuals who consume approximately two tablespoons of the extra virgin type, per day, lower their cholesterol. In addition, researches claim that olive oil significantly lowers an individual's risk of colon cancer almost as effectively as fish oil.

Types of Olive Oil

Not only packed with health benefits, it is also a flavorful additive that is great with salads, bread and various other cuisines. There are several varieties and each variety is dependent upon how it is processed. These varieties include:

• Extra Virgin - Said to be the best, extra virgin is the product of the initial pressing of olives. It experiences the least amount of processing of all.
• Virgin - Second to extra virgin, virgin oil is the product of the second pressing of the olives.
• Pure - Pure olive is processed in a way that entails filtering and refining.
• Extra Light - This is the most processed form and boasts a very mild flavor of olive.

But olive oil isn't just "good for you." It is so much more. Italians have been using it for years to cook with and compliment their traditional cuisines. It is used in today's modern kitchen to create quick snacks and sit-down meals. There are so many beneficial ways you can incorporate it into your daily diet. No matter what your personal preferences, there is room for a little olive oil in everyone's diet.

Salad Dressing

Tired of those boring, traditional salad dressings? You can create your own dressing, to taste, with olive oil.

For a single main dish salad or two side dish salads, combine 1 tablespoon of olive oil and add in salt and freshly ground pepper to taste. Other ingredients that can be added to mix up the taste include half a teaspoon of fresh herbs, pinch of sugar, half a teaspoon of a Dijon type mustard or 1 tablespoon of minced shallot. Try different combinations to find the flavor that is right for you. Mixing olive oil with additive free aloe vera juice and other herbs and spices makes a tasty addition to any picnic.

If you are in the mood for a lettuce-free salad, try tossing chopped onions, cucumbers, black olives, feta cheese and tomato with half a cup of wine vinegar and half a cup olive oil. For a heartier salad, you can also add boiled potatoes and green peppers to this Greek salad recipe.

With Bread

Many restaurants use an oil-based dipping sauce to compliment the bread that is served prior to and during a meal. The dipping sauce is made by combining extra virgin oil with various other spices, including red pepper, black pepper, oregano, rosemary, basil, parsley, garlic, and salt.

The sauce can be made several different ways depending on personal preference. Packing a little of this dipping sauce and bread in your picnic basket is an excellent way to spice up your picnic outing. Not only is it an elegant addition to the meal, it is also very tasty.

It is also not unheard of to eat extra virgin, or virgin, oil on bread instead of butter or margarine. Not only is this option healthier, you don't have to worry about the butter melting or messing with utensils at your picnic to apply the topping. Simply dip the bread in the oil or drizzle it on the bread straight from the container.

Potato Salad

Potato salad is picnic staple. It goes with just about anything and like so many other food items, it is great when made with a little virgin oil added in. From Italian potato salad to grilled sweet potato salad, there is an abundance of recipes that call for this oil. Vegetable oil can also be substituted, in traditional potato salads, with the tastier olive oil.

Cooked Pasta

Combine olive oil with basil leaves, garlic, salt, ground pepper, and pecorino cheese to make a zesty pesto sauce that goes great with just about any cooked pasta. This is not only a fast and simple meal, it is easy to pack for a picnic outing.

A little extra virgin, or virgin, oil and parsley also goes great with a pot of spaghetti that is easy to take to your picnic after preparation. Lastly, sauces made with these oils are a great replacement for heavier marinara sauces that can be messy and also higher in calories.

Myths

With all this talk, it is necessary to mention there are several myths associated with the product. For example, some people say olive oil loses its natural whole food vitamins and other health benefits when it is heated. This is simply not true. Cooking with olive oil does nothing more than add flavor and nutritional benefits to the food.

However, when it is excessively heated, some of the esters and alcohols it contains can evaporate and take the delicate taste and fragrance with it. The oil is still healthy, but it may taste and smell differently.

Additionally, it is sometimes believed that it turns into trans-fatty oil when heated or cooked. This is also not true. (note from Emily - this is controversial - some people say it is true in the case of extra virgin. It may therefore be best not to risk it and use light or mild olive oil for cooking and keep virgin and extra virgin for salads) In short, olive oil is nutritionally beneficial. It can be used in anyway imaginable to add flavor to a recipe.

Grilled Salmon Picnic Packets

Ingredients:

• 4 salmon fillets
• Package of fresh, sliced mushrooms
• 2 carrots, sliced
• 1 onion, sliced
• 4 red potatoes
• Lemon pepper
• 3 Tbs. Olive oil
• Aluminum foil, to wrap

Preparation:

Boil potatoes for approximately 10 minutes. Set aside to let cool. Cube salmon and put in mixing bowl. Add remaining ingredients. When potatoes have cooled, cube and add to bowl. Toss salmon and vegetables in bowl. Next, cut 18x12 inch sheets of foil. Dish out salmon and vegetable mixture in even portions onto foil. Fold the foil and crease the edges to create a foil packet. Pack in a cooler.

Cooking Directions:

Heat gas grill and cook salmon packets on low, turning often. Grill packets for about 10 minutes or until salmon is cooked. Cut an X in the top of the packet and fold back edges to serve.

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