Johannesburg - Olive oil can replace the fat in almost any recipe. It is more nutritious and flavoursome than vegetable and seed oils and it remains stable when heated and has a relatively high smoke point.
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.
Cold-pressed extra-virgin olive oil is processed without the use of chemicals and provides the most health benefits.
Extra-virgin oils, which 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.
In baking, depending on the mixing method, you can substitute 90ml olive oil for 125g of butter or margarine. However, you can’t use olive oil if the recipe calls for a creaming method.
CHICKEN WITH BRINJALS AND TOMATO
Serves 4 to 6
60ml olive oil
1 red onion, finely diced
2 small brinjals, diced
500g chicken breast fillets, sliced into strips
salt and pepper
3 large plum tomatoes, peeled, seeded and diced
125ml chopped parsley
Heat the olive oil in a pan and fry the onion and brinjals until the onion is soft and the brinjals begin to brown.
Transfer to a dish.
Season the chicken strips well with salt and pepper. Brown them in the same pan, adding more olive oil if necessary.
Remove and cut into bite-sized chunks.
Return chicken and brinjals to the pan along with the tomatoes.
Cover and cook over low heat for about 5 to 8 minutes, or until the chicken is tender. Add the parsley and check the seasoning before serving.
OLIVE OIL CRUMPETS WITH CHOCOLATE AND SEA SALT
Makes 10-12
500ml cake flour
45ml sugar
10ml baking powder
2 eggs, beaten
60ml olive oil
500ml buttermilk
100g slab of dark chocolate, finely chopped
sea salt flakes
extra olive oil
Sift the flour, sugar and baking powder into a bowl.
Combine the eggs, olive oil and buttermilk and mix well. Use a whisk to add the buttermilk to the dry ingredients and mix until well combined and forming a thick batter.
Grease a non-stick frying pan with olive oil. Drop spoonfuls of the batter into the pan over a medium high heat.
Sprinkle the surface of the crumpet with some chocolate and a small pinch of salt flakes. Cook for 1-2 minutes until bubbles start to appear on the surface.
Flip and cook on the other side for about a minute. Serve the pancakes drizzled with more olive oil.
HEALTHY WINTER SALAD
Serves 6-8
250ml red quinoa
500ml water
500g butternut, cut into cubes
2 medium sweet potatoes, peeled, cut into cubes
60ml olive oil
15ml ground cumin
5ml paprika
5ml salt
60g feta, crumbled
60ml chopped mint
60ml chopped coriander
pomegranate rubies, for garnish (optional)
Dressing
60ml olive oil
30ml lemon juice
10ml honey
5ml garlic
salt and pepper
Rinse the quinoa very well under cold running water. Add to a pot with water and boil until cooked, about 15-20 minutes.
Switch off the heat and allow to cool in the pot with the lid on.
Fluff up with a fork.
Roast the butternut with the sweet potatoes, olive oil, cumin, paprika and salt in a preheated oven at 180°C for 15-20 minutes, until tender.
Remove and combine with the quinoa, feta cheese and herbs.
Pour over the dressing and sprinkle with pomegranate rubies.
DRESSING: Combine all the ingredients and mix them well.
BAKED FISH WITH OLIVE OIL, HERB AND CITRUS DRESSING
Serves 4-6
500g Kingklip or firm white fish
125ml olive oil
zest from 1 lemon and 1 orange
60ml orange juice
60ml lemon juice
15ml chopped mint leaves
15ml chopped coriander
salt and pepper
2 potatoes, washed, thinly sliced
2 tomatoes, sliced
1 red onion, halved and sliced
Place the fish in a dish.
Combine oil, grated rind, orange and lemon juice, chopped herbs and seasoning in a jug and whisk well.
Pour half over the fish and marinade for 30 minutes.
Layer the potatoes, tomatoes and onion in an ovenproof dish.
Season with salt and pepper.
Bake in a preheated oven at 180°C for 15-20 minutes.
Remove and place the fish on top of the potatoes.
Pour over the remaining marinade.
Bake for 20 minutes, until fish is cooked through.
ALMOND AND APRICOT OLIVE OIL BISCOTTI
Makes 30-40
500ml cake flour
200ml castor sugar
10ml baking powder
180ml chopped dried apricots
180ml lightly toasted almonds, roughly chopped
10ml grated lemon rind
50ml lemon-flavoured olive oil
3 eggs, beaten
3ml orange essence
Combine the flour, castor sugar and baking powder in a bowl. Mix in the apricots, almonds and lemon rind.
Combine the olive oil, eggs and essence and mix well. Add to the dry ingredients to form a dough that is slightly sticky.
With well floured hands, divide the dough into two logs.
Place each log on a baking tray lined with non-stick baking paper.
Bake at 180°C for 20-30 minutes or until pale golden in colour and a skewer inserted into the log comes out clean. Remove and cool the logs.
Cut into 1-2cm-thick slices and return to the baking tray.
Place in the oven at 160°C for another 10-15 minutes until slightly dried out.
The Star