Cooking with Olive Oil

Extra Virgin Olive Oil for Cooking
Many people choose extra virgin olive oil (EVOO) for cooking because of its rich flavour and enticing aroma, but beyond its culinary appeal, it’s also packed with health benefits. As a natural health supplement, EVOO helps promote satiety, making it a valuable addition to a weight-conscious diet.

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What Does Oasi EVOO Taste Like?

Oasi is an early-harvest olive oil, made from young, green olives that are exceptionally high in polyphenols. This premium oil boasts a bold aroma and flavor, featuring fresh grass, fruity green olive notes, and a well-balanced pungency. Its distinctive peppery kick is a hallmark of high polyphenol content—proof of its exceptional quality and health benefits.

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Cooking with Extra Virgin Olive Oil: Myths & Facts
Despite being a staple in Mediterranean cuisine for centuries, there’s still a misconception that extra virgin olive oil shouldn’t be used for cooking. However, scientific research has repeatedly confirmed that EVOO is one of the safest and most stable oils to cook with.

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Why is EVOO the Best Cooking Oil?
What sets EVOO apart is its high phenolic content, which plays a crucial role in stabilising the oil and preventing oxidation. Unlike refined oils, which undergo heat and chemical processing that strip away beneficial compounds, EVOO remains unprocessed—retaining all its powerful polyphenols and antioxidants.

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The antioxidant-rich polyphenols in EVOO increase its smoke point, with regular extra virgin olive oil tolerating temperatures up to 190°C, and high-phenolic varieties, like  These temperatures cover all common cooking methods, including sautéing, roasting, and even deep-frying.

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Debunking the Myth: Do Polyphenols Degrade with Heat?
A widespread myth suggests that the beneficial polyphenols in EVOO break down when heated. However, studies show that key polyphenols, such as oleocanthal, remain stable even at high temperatures.

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Research published in the Journal of Agriculture and Food Chemistry found that EVOO retained most of its polyphenols even after being heated to 180°C (356°F) for 36 hours—far beyond typical home cooking conditions. This confirms that even during prolonged heating, EVOO remains a superior choice.

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Interestingly, studies also reveal that smoke point alone does not determine an oil’s stability. For example, EVOO, despite having a moderate smoke point, outperformed refined olive oil and avocado oil—both of which have higher smoke points but lack the protective polyphenols found in EVOO.

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The Unique Benefits of Cooking with EVOO
EVOO isn’t just a healthier cooking oil—it actually enhances the nutritional value of your food. When vegetables are sautéed in EVOO, its antioxidant polyphenols transfer into the vegetables, enriching them with added health benefits. This remarkable synergy makes EVOO the ultimate cooking oil, far superior to vegetable and seed oils.

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How to Use High-Phenolic Olive Oil
For optimal health benefits, 15g (approximately 1 TBS) of high-phenolic EVOO daily is recommended.

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How to Store Your High-Phenolic Olive Oil
To preserve its quality, store EVOO away from heat and light. Keep it in a dark cupboard, away from ovens or windows. If you’re using our premium variety, ensure it remains in its protective box for maximum freshness.