Mediterranean is one of the most heart healthy diets.  It includes a lot of olive oil, garlic and even balsamic vinegar.  Extra virgin olive oil can be used in place of butter, sauce & salad dressing when you eat bread, pasta, or alternatively use cauliflower in place of grains.  This oil benefits your body with its anti-inflammatory, and anti-oxidant properties (and more!) – it’s a great addition to those who aspire to clean eating.

Suggested daily consumption recommendations range from 2-12 TBSP a day.  I like to add it into recipes and dips to eat as much as possible. For each meal, I ask myself, how can I add olive oil to this?  (See link at end on how to buy the BEST quality oil.  TIP: I’ve included images of the seals which signify that an oil is pure, undiluted and processed correctly.)  It may be difficult to eat more olive oil, but here are some reasons to try.

Here’s how I’ve found ways to increase my olive oil consumption:

It sounds gross to tell yourself: “I’m going to drink a glass of olive oil,” but when mixed with the right stuff, it’s actually extremely palatable and dare I say, enjoyable. If you keep green juices around, it wouldn’t hurt to throw some of that into the mix too.  Another perk to this blend is kidney stone prevention (if you haven’t ever had one, you don’t want one!)

1. 3 TBSP lemon juice + 2 TBSP olive oil
   + Optional green juice, water or honey

Many people, including myself, don’t enjoy the taste of olive oil, so start with 1 TBSP and add more to suit your liking.  If you have a pure, unrefined, extra virgin oil that isn’t ‘refined’ or ‘light’ the flavor will be much more desirable!  Here’s a good guide to determine which brand is BEST!

Add it: No matter what dressing you like to use, make a 50:50 mix, shake it up, and you’re ready to go! Sometimes for convenience sake you have to take a little bad with the good – but it’s always better to make a shelf stable option more healthy with olive oil.

Make your own: My personal favorite dressing recipe is as follows:
3 parts olive oil to 1 part balsamic vinegar (could also use apple cider vinegar)
Up to a tbsp of dried or frozen finely chopped basil (benefits of basil)
Up to a tbsp of dried or frozen finely chopped dill (benefits of dill)
A touch of maple syrup (it tones down the vinegar and adds a little sweetness)

Olive oil has a smoke point of about 375° (compare different smoke points of oils here).  This is the temperature at which the oil begins to break down.  I want the most benefit and flavor from my oil, so I try to cook on lower heat when using the stove or oven.

If you are cooking veggies in the oven, toss them in olive oil and set it on 370°, or stir fry a meal on high heat with a high smoke point oil and pour in olive oil when it’s done cooking.  I’ve added a lot of spinach, brussel sprouts, asparagus and cauliflower to my diet, and all of these go great with olive oil.  It’s even good drizzled on pizza.

Having a great food like this in your pantry makes cooking so much more fun.  I’d love to hear any ideas you have on how to get the goodness that is olive oil into your body!