Angela Day
Olive oil is a mono-unsaturated fat, which actually rids the body of “bad” cholesterol and increases the amount of “good” cholesterol in the blood.
Good cholesterol protects the heart and lowers the risk of heart and other cardiovascular disease.
Olive oil can replace the fat in almost any recipe.
It's more nutritious and flavoursome than vegetable and seed oils, remains stable when heated and has a relatively high smoke point.
Cold pressed, extra virgin olive oil is processed without the use of chemicals and is believed to provide the most health benefits.
Heating olive oil does not destroy all its health benefits. Even though components of the oil are broken down at high temperatures, the temperature at which you cook at home is not high enough nor sustained long enough to destroy all the health benefits.
Extra virgin oils that are higher in antioxidants and more flavourful are best used for dips and dressings while less expensive virgin oils are recommended for baking and frying.
You can include olive oil in your diet by substituting it for other cooking oils and butter, and using it in salad dressings and even for baking.
The lemon-infused olive oil works particularly well for baking.
If you are looking for a really quick and easy dessert, serve a scoop of good quality vanilla ice cream drizzled with olive oil and a splash of balsamic vinegar; it may sound weird but it's delicious and tastes just like cheesecake.
Depending on the mixing method, you can use the following substitute when replacing butter or margarine in baking: 125g butter equals 90ml of olive oil.
If your recipe calls for a creaming method, then it is not possible to substitute shortening with oil.
OLIVE OIL CHOCOLATE MOUSSE
Serves 8-10
300g dark chocolate
100ml olive oil
30ml brandy
7 eggs, separated
180ml sugar
zest of 1 orange
Place the chocolate in a glass bowl and melt in the microwave on medium heat for 1 minute. Stir until smooth and glossy.
Using a whisk, stir in the olive oil in a slow, steady stream, whisking constantly. Then whisk in the brandy, stirring constantly. Set aside.
In another glass bowl, combine the egg yolks and half the sugar and beat over a pot of simmering water until pale and airy. Combine with the chocolate.
Beat the egg whites with the remaining sugar until stiff peaks form.
Fold into the chocolate mixture with the orange zest.
Divide the mousse into serving bowls or glasses and refrigerate for at least an hour. Serve decorated with whipped cream and raspberries.
CHOCOLATE OLIVE OIL FAIRY CAKES
Makes 12
375ml self-raising flour
80ml castor sugar
20ml finely grated lime rind
60ml lemon-infused olive oil
250ml buttermilk
2 eggs, beaten
ICING
200g dark chocolate
100ml cream
sea-salt flakes
In a bowl, combine the flour, castor sugar and lime rind.
In a jug, combine the olive oil, buttermilk and eggs and mix well. Add this to the dry ingredients and mix gently until all the dry ingredients have been incorporated.
Spoon the mixture into 12 well-greased muffin cups. Bake at 180°C for 20 minutes until pale golden and a toothpick inserted into the cake comes out clean.
Remove and cool in the tin for 5 minutes before placing on a cooling rack. When completely cool, dip the dome part of the cakes into the chocolate icing.
Sprinkle with sea-salt flakes and leave to set.
ICING: Melt the chocolate and cream in the microwave for 1 minute. Stir until smooth. Cool slightly.
OLIVE OIL PUMPKIN BREAD
Makes 1 loaf
500ml cake flour
250ml castor sugar
5ml baking powder
5ml bicarbonate of soda
10ml ground cinnamon
2ml ground nutmeg
2ml ground cloves
2 eggs, beaten
250ml cooked, mashed pumpkin
125ml olive oil
125ml water
5ml vanilla extract
glace icing for drizzling, optional
Sift the flour, castor sugar, baking powder, bicarbonate of soda and spices into a bowl.
Combine the eggs, pumpkin, olive oil, water and vanilla and mix well. Add this to the dry ingredients and mix.
Take care not to over mix.
Spoon the batter into a greased and lined 22x12cm loaf tin.
Bake at 180°C for 40-50 minutes or until a skewer inserted into the loaf comes out clean.
Remove from the oven and cool in the tin for 10 minutes before turning out.
When cool, drizzle with some glace icing, if desired, or serve sliced with butter.
OLIVE OIL AND ALMOND CAKE
3 eggs
160ml castor sugar
125ml olive oil
5ml vanilla extract
2-3ml almond extract
grated rind of 1 lemon
250ml cake flour
60g ground almonds
7ml baking powder
3ml salt
50ml milk
ICING
80g butter
375ml sifted icing sugar
2ml almond extract
30-40ml milk
toasted, flaked almonds for decorating
Beat the eggs and sugar with an electric mixer until thick and foamy.
Gradually beat in the olive oil and extracts. Mix through the lemon rind.
Combine the flour, almonds, baking powder and salt and add to the egg mixture with the milk.
Pour the mixture into a greased and lined 20cm spring-form cake tin and bake at 180°C for 30-40 minutes until a toothpick inserted into the cake comes out clean.
Remove from the oven and cool in the tin for 10 minutes before turning onto a cooling rack. Top with icing and sprinkle with toasted flaked almonds.
ICING: Cream the butter and icing sugar until well combined. Add the almond extract and enough milk to make a light, spreadable icing.
*The Angela Day cooking column is published in The Star, Pretoria News, Cape Argus and Daily News