Extra virgin olive oil (EVOO) is a versatile ingredient that not only adds unmatched flavor to our dishes, but also offers numerous health benefits. From fresh salads to main courses and desserts, EVOO can transform any recipe into a healthy culinary experience. In this article, we present a selection of healthy recipes that you can prepare using extra virgin olive oil.

1. Mediterranean Salad with Olive Oil

Ingredients:

• 2 large tomatoes, diced
• 1 cucumber, peeled and sliced
• 1 red bell pepper, sliced
• 1 red onion, thinly sliced
• 100g crumbled feta cheese
• Black olives to taste
• 3 tablespoons of extra virgin olive oil
• 1 tablespoon of red wine vinegar
• Salt and pepper to taste
• Dried oregano

Instructions:

In a large bowl, mix the tomatoes, cucumber, red bell pepper, onion, and olives.

Add the crumbled feta cheese.

In a small bowl, whisk the extra virgin olive oil, vinegar, salt, pepper, and oregano until emulsified.

Pour the dressing over the salad and mix well.

Serve immediately.

2. Baked Salmon with Lemon and Olive Oil

Ingredients:

• 4 salmon fillets
• 2 lemons, sliced
• 3 cloves of garlic, minced
• 4 tablespoons of extra virgin olive oil
• Salt and pepper to taste
• Chopped fresh parsley

Instructions:

Preheat the oven to 200°C (400°F).

Place the salmon fillets on a baking tray.

Arrange the lemon slices and minced garlic over the salmon.

Drizzle with extra virgin olive oil and season with salt and pepper.

Bake for 15-20 minutes or until the salmon is cooked through.

Serve with sprinkled fresh parsley on top.

3. Grilled Chicken with Olive Oil and Herb Marinade

Ingredients:

• 4 chicken breasts
• 1/4 cup of extra virgin olive oil
• 2 tablespoons of lemon juice
• 2 cloves of garlic, minced
• 1 tablespoon of chopped fresh rosemary
• 1 tablespoon of chopped fresh thyme
• Salt and pepper to taste

Instructions:

In a bowl, mix the extra virgin olive oil, lemon juice, garlic, rosemary, thyme, salt, and pepper.

Place the chicken breasts in a resealable plastic bag and pour the marinade over them. Seal the bag and refrigerate for at least 1 hour.

Preheat the grill to medium-high heat.

Grill the chicken breasts for 6-8 minutes on each side or until cooked through.

Serve with a fresh salad or steamed vegetables.

4. Homemade Hummus with Olive Oil

Ingredients:

• 1 can of chickpeas, drained and rinsed
• 2 tablespoons of tahini
• 2 tablespoons of lemon juice
• 2 cloves of garlic, minced
• 1/4 cup of extra virgin olive oil
• 1/2 teaspoon of ground cumin
• Salt to taste
• Water (as needed)

Instructions:

In a food processor, combine the chickpeas, tahini, lemon juice, garlic, cumin, and salt.

Process the ingredients, gradually adding the extra virgin olive oil until smooth.

If the mixture is too thick, add a little water to reach the desired consistency.

Serve the hummus with a drizzle of olive oil on top and accompanied by pita bread or fresh vegetables.

5. Olive Oil and Orange Cake

Ingredients:

• 1 1/2 cups of all-purpose flour
• 1 cup of sugar
• 1/2 cup of extra virgin olive oil
• 3 eggs
• 1/2 cup of freshly squeezed orange juice
• Zest of one orange
• 1 teaspoon of baking powder
• 1/2 teaspoon of salt

Instructions:

• Preheat the oven to 180°C (350°F). Grease and flour a cake pan.
• In a large bowl, beat the sugar and extra virgin olive oil until well combined.
• Add the eggs one at a time, beating well after each addition.
• Incorporate the orange juice and orange zest.
• In another bowl, mix the flour, baking powder, and salt. Add this mixture to the wet ingredients and beat until well combined.
• Pour the batter into the prepared pan and bake for 30-35 minutes or until a toothpick inserted in the center comes out clean.
• Let it cool before unmolding and serving.

Conclusion

Extra virgin olive oil is a versatile and healthy ingredient that can enhance any recipe. From fresh salads to main courses and desserts, its unique flavor and nutritional benefits make EVOO an excellent choice for any kitchen.