Yes, you can cook with extra virgin olive oil. Contrary to a common misconception, extra virgin olive oil is perfectly suitable for cooking at home, provided you avoid exceeding its smoke point.
Understanding the Smoke Point
The smoke point of extra virgin olive oil is generally between 374°F (190°C) and 450°F (232°C) depending on the source and quality. The Mediterranean Dish and other sources cite values around 374°F, while others note a range closer to 170°C–180°C (338°F–356°F). Regardless of the precise value, as long as you don't overheat the oil to the point of smoking, cooking with it is safe and beneficial. About Olive Oil clarifies that despite the relatively lower smoke point compared to some other oils, it's still suitable for most home cooking methods. Overheating the oil, for example, by leaving a pan on very high heat for too long, is what should be avoided. [Reference 1]
Cooking Methods Suitable for Extra Virgin Olive Oil
Extra virgin olive oil is well-suited for many cooking methods, including:
- Sautéing: Ideal for gently cooking vegetables and proteins at moderate temperatures.
- Shallow Frying: Suitable for frying at lower temperatures, but avoid very high heat or prolonged cooking. Reddit
- Baking: Adds flavor and moisture to baked goods.
- Roasting: Enhances the flavor of roasted vegetables and meats.
When to Avoid Extra Virgin Olive Oil
While versatile, extra virgin olive oil may not be the best choice for high-heat cooking methods like:
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Deep Frying: Higher smoke points oils are preferred for deep frying because of the sustained high temperatures involved. Serious Eats
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Very high-heat searing: The high temperatures involved could cause the oil to smoke and potentially degrade its flavor and nutritional properties.
Ultimately, the choice of oil depends on the specific cooking method and desired outcome. However, for the vast majority of home cooking, extra virgin olive oil is a healthy and flavorful option. Cook's Country notes that it often serves as a go-to cooking oil due to its convenience for many. Even Ottolenghi, a renowned chef, confirms its suitability for most cooking applications excluding those requiring extremely high heat. The Guardian
