Olive oil
Olive oil is one of the world’s healthiest foods! It is, of course, one of the oldest too. Cultivation of olives began about 5000 B.C. Olive oil has been used through the ages for anointing of kings, cosmetics, ointments, medicine and of course, food. In Genesis 8:11, a dove brought an olive branch to Noah after the flood. This was a symbol that the waters of the flood were receding and that life was returning to earth.
In biblical times, olive oil was very important for everyday life, and it was also a part of temple ritual and worship. When God commanded that a tent for meeting with Him be made by the Israelites in the desert, olive oil was specified as the oil to use for the lighting of the eternal lamps. (Exodus 27:20). The children of Israel were promised a land where they would acquire, among other things, olive trees that they did not plant. (Deuteronomy 6:11)
Modern medicine now knows that virgin olive oil (not refined) has a long list of health benefits. In addition to protecting against heart disease, the nutritional factors in olive oil protect against other chronic degenerative diseases such as arthritis, cancer, diabetes and asthma. Olive oil has also been shown to lower blood pressure and help prevent bone loss. Today most commercial olive oil production is still centered in Mediterranean in counties like Spain, Italy, Portugal, Greece and Turkey. Most all of the olive oil production in the US is in California.
Virgin olive oils should be purchased in dark-tinted bottles only. Choose a bottle toward the back of the shelf. Store your olive oil in a cool, dark place (probably your refrigerator).
Light and heat both destroy the taste and nutritional value of olive oil. Purchase only as much oil as you will use in three to four months. To protect your olive oil’s flavor and nutritional value and to lessen the oxidation that occurs when the oil is exposed to air, transfer to a smaller bottle the amount to be used in the next week or so. Leave this small bottle at room temperature for easy use, but refrigerate the rest.
When chilled, olive oil will solidify slightly and turn cloudy, but once restored to room temperature, it will regain its normal appearance, and its quality will be better maintained.
Nuts and such
Don’t forget that all kinds of nuts and seeds, such as pecans, almonds, walnuts, hazelnuts, macadamias, pistachios, peanuts, sunflower seeds, sesame seeds, pumpkin seeds, flax seeds contain unsaturated plant oils that can add not only health benefits but also variety to our meals and snacks.
Nuts and seeds contain not only heart healthy oils but protein and dietary fiber that give us a feeling of satiety after eating only small amount. Using nuts and seeds as a snack, combined with other whole foods, such as fruits and vegetables, helps regulate blood sugar levels and help control hunger. Choose natural (not hydrogenated) nut butters, like old fashioned peanut butter. Yes, the oil rises to the top, but just stir it up. It’s better for us.
Check food labels to be sure the nuts and seeds have not been “roasted” in hydrogenated or partially hydrogenated fat. Try roasting your own. Remember, the more natural the food, the more nutrients will be available. Be sure and check serving sizes for nuts and seeds.
Also, food labels can help you choose more unsaturated oils. All food labels by law have to list the amount of trans fat, just as they list total fat, saturated fat, polyunsaturated fat, and monounsaturated fat. Unfortunately, most of the trans fats in the American diet come from fried and fabricated processed foods.
That, of course, includes processed crackers, cookies, pastries, cakes and fried foods at your grocery store or fast-food restaurant. In fact, most fast food and snack foods have trans fats. Although natural cholesterol in foods does not increase risk for heart disease, cholesterol that has been damaged due to high- temperature processing, such as meats and fats cooked in high-temperature frying, do increase the risk. Powdered milk and eggs, which are added to many processed foods also contain damaged cholesterol.
Remember!
To substitute healthy fats for unhealthy ones, try these tips:
- Use olive oil instead of polyunsaturated oils for sautés or panfrying.
- Try avocado, sesame, or virgin coconut oil for panfrying.
- Use sesame or peanut oil for quick stir-fry
- Use a little coconut oil combined with peanut, avocado, sesame, or olive oil for stability when pan frying for any length of time.
- Add walnut or flax oil to salads or marinades.
- Use extra-virgin, cold-pressed, unfiltered olive oil in salad dressings or marinades.
- Use light olive oil (with no taste) for baking.
- Dip bread in extra-virgin, cold-pressed, unfiltered olive oil.
- Use organic butter instead of margarine for spreads.
- Eat fatty fish at least twice a week.
- Add nuts (especially walnuts, peanuts, pecans, and hazelnuts) and seeds (especially flax,pumpkin, and sunflower) to salads, stir-fry, yogurt, cereals (hot or cold), or fruit.
- Use natural nut butters.
- Use organic milk yogurt, kefir, and cheeses.
- Add organic butter and cream to casseroles, sauces, and soups.
- Use organic butter instead of margarine or shortening in baked products.
- Choose organic free-range eggs (eggs from grass-fed poultry).
- Avoid fried processed foods (fast foods or packaged).
- Eat healthy olives, avocadoes, nuts, and nut butters.
Remember: Use only natural, unrefined fats and oils – no trans fats and no refined polyunsaturated oils.
As a helpful resource, I have lots of articles on healthy ingredients and recipes that you can implement into your daily life.
If you’d like to dig deeper into my journey of discovering God’s plan for health and wellness, check out my book, Made For Paradise: God’s Original Plan for Healthy Eating, Physical Activity, and Rest.
