What is the best way to consume olive oil?
Sep 18, 2025
Source: Cainiu Health
Dr. Yu Yongchao
Introduction
The best ways to consume olive oil are designed to preserve its nutritional components, and generally include using it in cold dishes, dipping directly, pairing with staple foods, drizzling over noodles to enhance aroma, or making sauces. It is especially suitable for use in cold vegetable dishes and salads. Drizzling olive oil directly over prepared ingredients and mixing with seasonings such as vinegar and salt helps maximize the retention of unsaturated fatty acids and vitamins.
The best ways to consume olive oil are designed to preserve its nutritional components, and generally include using it in cold dishes, dipping, pairing with staple foods, drizzling over noodles, and making sauces. A detailed analysis is as follows:
1. Cold dressing: Suitable for use in cold vegetable salads or mixed salads. Drizzle olive oil directly onto prepared ingredients and mix with vinegar, salt, and other seasonings. This method best preserves the unsaturated fatty acids and vitamins in olive oil, offering a refreshing taste while maintaining full nutritional value.
2. Direct dipping: Can be used as a dip for staple foods such as bread or steamed buns. Pour an appropriate amount of olive oil into a small bowl—no additional preparation needed—and dip directly. This allows you to enjoy the purest fruity aroma of olive oil, highlighting its original flavor and nutrition.
3. Pairing with staple foods: Add a small amount of olive oil to cooked rice, whole-grain porridge, or noodles after preparation. The warmth of the food enhances the fragrance of the oil without damaging its nutrients, making the staple food smoother in texture and richer in nutrition.
4. Drizzling over noodles for enhanced aroma: Ideal for use after serving soups or stir-fried noodles. Once the dish has cooled slightly, drizzle olive oil over the top and mix well with chopsticks. This improves the smoothness of the noodles, locks in moisture, and adds depth of flavor.
5. Making sauces: Can be used to prepare vinaigrettes, garlic sauces, and similar condiments. Mix olive oil evenly with other seasonings in proper proportions to create a sauce that pairs well with various ingredients. This not only enhances flavor but also preserves nutrients through low-temperature preparation.
Olive oil should not be heated at high temperatures, as excessive heat can destroy its nutrients and generate harmful substances. It should be stored in a dark, sealed container in a cool, dry place and consumed as soon as possible after opening. When purchasing, pay attention to origin and quality, and prioritize cold-pressed products to ensure optimal nutrition.
