Unlocking the Secrets of Olive Oil: A Journey from Orchard to Table

The London International Olive Oil Competition takes place every year and covers four different categories, quality, packaging, infused oils and health claim. In 2024 Rich Glen won the platinum award for quality and was the only Australian olive oil producer to win such a prestigious award. Over 500 olive oils were awarded medals from 25 oil-producing countries judged by 20 olive oil experts in a blind tasting, only 50 oils received the highly regarded platinum award.

It's time to keep hydrated and squeeze as much moisture into your skin to get that glow!

Winter skincare is all about maximising hydration for your skin. Switching to an oil cleanser and using hyaluronic acid can help draw in and retain moisture. These products replenish your skin as they cleanse, providing an extra boost of hydration for your routine.

Let's face it our skin can feel dry in winter and become dull and flaky if we don't look after it. Lately, I've been loving our Musk and Kumquat Body Oil all over my legs and arms before bed, my skin is so soft in the morning and the gorgeous scent is still there! 

My must haves for face is definitely our Face Exfoliator, Plump Serum and Firming Elixir. I actually look forward to the cold water I splash on my face first thing in the morning, adding a generous amount of Plump Serum that just draws the water into my skin so beautifully and then to seal it in with our Firming Elixir is just the most hydrating plumping feeling... I also scrub twice a week with our Exfoliator so I never get flaky skin... Just remember the cold water is the trick before applying the Plump Serum.... leave your skin wet so it can do its trick. 

Enjoy your hydrated, glowing skin!

Ros x

Join our dietitian, Millie, as she shares tips on incorporating our products into your favourite winter recipes, keeping your meals diverse and nutritious even during the colder months.

"When the cooler weather rears its freezing head, it’s a pretty normal response for us to push the salad dressings, BBQ rubs and summer-inspired ingredients to the back of the pantry to make way for comforting staples. 

Whilst we know how tempting it can be to ditch variety in your diet in search of satisfying meals that are quick and cosy - you might be surprised to hear that failing to incorporate these foods could actually be doing your health a disservice. 

Hear me out… 

Our bodies thrive off eating a range of different foods. Why? Doing so helps to guarantee diversity in the diet which gives us the best chance of consuming all of the essential nutrients our bodies need to function at their best. 

Come winter, a lack of dietary diversity can significantly impact our immune system, gut health, sleep and mood. The simple addition of sauces, rubs and dressings assists in adding a whole new element to your rotational favourites and encourages you to experiment with different ingredients. 

My point? Take this as an unofficial official call out to bring back your summer staples - before you gag at the thought of another one-pot meal or turn into a casserole, thank me later! 

Here are 3 simple ways you can incorporate your favourite dressings and rubs into your most loved winter warmer recipes. 

Marinate your favourite proteins 

Protein sources such as meat, chicken and fish form the perfect foundational ingredients for a nutritious meal - however bland and boring bakes can be enough to put you off entirely. Before throwing a piece of meat or fish into the oven, airfryer or slow cooker, lightly marinate it in a concoction of herbs, spices and oils to add depth and desirability to the dish! 

My favourite marinades include: 

• Rich Glen Olive Oil Bar-B-Q Meat Rub
• Rich Glen Olive Oil Thai Spice Rub 

Use flavoured oils as a recipe base instead of heavy packaged sauces

If you’re making pastas, risottos, stir fries and dishes alike - and tend to reach for heavy sauces as the base of your recipe, try an infused extra virgin olive from Rich Glen Olives as a substitute. Extra virgin olive oil is abundant in heart healthy fats, antioxidants and polyphenols to support your immune and gut health this winter. They also pack in a punch of flavour, taking your meals to that next level every time! 

My favourite infused oils include: 

• Rich Glen Wild Garlic Olive Oil 
• Rich Glen Basil Lime Thyme Olive Oil 

Top curries and slow cooked meals with dukkah

Dukkah is not just for dipping, take my word for it! Adding a generous sprinkle of dukkah as a finishing touch to family favourite curries and slow cooker creations adds a unique texture and flavour to your meals. The unique combination of nuts, seeds, herbs and spices adds additional protein, fibre, polyphenols and healthy fats to assist in keeping you healthy this winter."

My favourite dukkahs include: 

• Rich Glen Yarrawonga Dukkah 
• Rich Glen Bush Tucker Dukkah

Millie Padula | Dietitian Edition
Image by Mel, Thrive Wholesome Nutrition.

Join Millie for a day in the groves to celebrate Rich Glen’s Early Harvest EVOO 2024 Launch!

"In Early April, I was honoured to be invited to the Rich Glen Olive Groves in Yarrawonga for an exclusive luncheon to celebrate the launch of their 2024 Early Harvest Extra Virgin Olive Oil.  Firstly, a huge thank you to the team at Rich Glen for putting on this incredible event and for extending the invitation to have me speak about why extra virgin olive will always get the dietitian-tick of approval and what makes Early Harvest EVOO so unique from a nutrition and flavour stand-point! 

Also, you best believe I brought my Mum and Dad along to the event -after all, they are the reason I grew up *basically* drinking olive oil like most kids do cordial. A quick shout to Mum for snapping all the BTS content for me to use, you’re the best! 

To provide you with some context, early harvest EVOO is pressed from olives that are harvested earliest in the season [usually around April/May] when the olives are slightly unripe and bright green in colour. Early Harvest varieties of EVOO can appear greener and cloudier due to harvesting the fruit before fully ripening. This means that there are high levels of Chlorophyll [a type of pigment] present in the skin and flesh which give the oil that unique, almost gold-looking appearance.  

This doesn’t make the oil any less natural than EVOO harvested at other times throughout the year. In fact, Early Harvest Oil is the most sought-after due to its high polyphenol content [more on that soon], fresh grassy aromas and unique tropical flavours.  

There is a reason why Early Harvest EVOO is touted as liquid gold. 

What makes early harvest olive oil so nutritious is the incredibly high content of antioxidants and polyphenols. EVOO has more of these nutritious compounds than any other oil on the market. Antioxidants should form an integral part of our diet because they promote anti-inflammatory benefits and help to keep unwanted pathogens within our body at bay. They are also great for our skin health, immune system, gut health and brain health too! They really are a superfood compound within their own right! 

Early Harvest EVOO is incredibly versatile, however it is best used as a finishing oil to elevate the flavour profile of your favourite dishes. Whilst it can of course be used in cooking too, its robust flavour and nutritional make-up make it shine when paired with premium ingredients.  

On the day of the event, we all shared our favourite ways to enjoy EVOO, what a way to bond! Tim Robards mentioned that he loved adding a drizzle over his eggs in the morning, where as Daen from Daens Kitchen enjoys it served with a high quality vanilla ice-cream. For me, I can’t get enough of Rich Glen’s Early Harvest EVOO, period! I’m not even shy about admitting that I’ve already gone through two whole bottles since harvesting. I like to add a generous glug on my favourite pastas, over the top of a fresh crispy salad or simply on its own to be dipped with fresh sourdough. I’m not fussy, really! 

Thank you so much again to the team for putting on such a beautiful event, that one will go down in history! "

Millie Padula | Dietitian Edition

Early Harvest Extra Virgin Olive Oil is still available via the Rich Glen website. 

And wow, this has quickly become one of my favourite products we create!

Ingredients:

• 10 chicken thighs, skin off
• 2 dsp Rich Glen Thai Spice Rub
• 125g unsalted butter
• 1 x 375ml stubby alcoholic apple cider (the alcohol cooks out)

Instructions:

1. Rub the chicken with the spice rub.
2. Brown both sides in a hot pan.
3. Pour apple cider into the pan and cook for 30-40 minutes until the meat starts to pull apart.
4. Turn off the heat and stir in the butter for a velvety sauce.

Serve with mashed potatoes and beans drizzled with EVOO and a squeeze of fresh lime, or with rice. I hope you adore this rub as much as we LOVED creating it. 

Ros x

Olive oil, a staple in many kitchens around the world, has a rich history and numerous benefits. However, it is also surrounded by a number of myths and misconceptions. In this post, we will debunk some of the most common myths about olive oil and present scientific facts to educate and inform you.

Myth 1: All Olive Oils Are the Same

There are several types of olive oil, each with different qualities and uses. Extra virgin olive oil (EVOO) is the highest quality, made from pure, cold-pressed olives. It retains most of the olive’s nutrients and has a rich flavour. Virgin olive oil is also made from pure olives but with a slightly lower quality. Refined olive oil, on the other hand, is processed with chemicals and solvents to remove all flavour and colour and often blended with virgin oil to add back in colour and flavour. Understanding these differences can help you choose the right olive oil for your needs. We recommend only purchasing high quality extra virgin olive oils.

Myth 2: Olive Oil Should Not Be Used for Cooking

Contrary to popular belief, extra virgin olive oil, is suitable for cooking, but also is the safest and most suitable for cooking over other oils. While it has a lower smoke point than some other oils, it is still high enough (about 190-220°C) for most types of cooking, including sautéing and baking. Studies have shown that olive oil has the greatest stability of all the cooking oils when applying high-heat temperatures.*

Myth 3: Olive Oil Has a Short Shelf Life

While olive oil does have a shelf life, it can last up to two years if stored properly. Keep it in a cool, dark place, away from heat and light, which can cause it to lose its quality faster. Using a dark glass bottle or a tin can also help protect it from light. It's also essential to seal the bottle tightly after each use to prevent oxidation.

 

Myth 4: Olive Oil is Fattening and Unhealthy

Olive oil, like all fats, are calorie-dense, but it is also one of the healthiest oils you can consume. It is rich in monounsaturated fats, which are heart-healthy and can help reduce bad cholesterol levels. Olive oil is also packed with antioxidants and phenolic compounds. When used in moderation as part of a balanced diet, it can contribute to overall health and well-being.

Myth 5: Light Olive Oil is Lower in Calories

The term "light" in light olive oil refers to the flavour, not the calorie content. Light olive oil has been processed to have a milder taste and lighter colour, but it contains the same number of calories as any other olive oil. Do yourself a favour and stay well clear of it!

Conclusion

Understanding the facts about olive oil can help you make better choices in the kitchen and appreciate the benefits of this ancient pantry staple. Whether you’re drizzling it over a fresh salad or using it to sauté vegetables, olive oil is and should be a healthy addition to your diet. By debunking these common myths, we hope to enhance your knowledge and enjoyment of olive oil.

References: https://olivewellnessinstitute.org/article/new-research-proves-that-evoo-is-the-safest-and-most-stable-oil-to-cook-with/

Coratina Olives flourish predominantly in the Puglia region of Southern Italy. This variety owes its name to the town of Corato, located at the heart of Puglia, a town celebrated for its prolific olive and olive oil production. With a history spanning centuries, Coratina Olives have deeply embedded themselves in the region’s culture and cuisine.

Distinctive Flavour Profile

Coratina Olives are revered for their distinctive flavour profile. Known for their robust, peppery, and slightly bitter taste, they offer an intense flavour that appeals to those who enjoy bold and assertive olive oil. The combination of a rich, fruity aroma and a hint of spiciness sets Coratina Olive oil apart from other varieties.

Ideal for Olive Oil Production

The high oil content of Coratina Olives, paired with their unique flavour, makes them an exceptional choice for producing high-quality extra virgin olive oil. This oil is highly sought after by chefs and home cooks for its ability to enhance the flavour of dishes and impart a distinct character to a wide range of recipes.

Health Benefits

Coratina Olive oil, like all olive oils, is rich in monounsaturated fats, which are beneficial for heart health. It is also a good source of antioxidants, including vitamin E and polyphenols. Incorporating Coratina Olive oil into a balanced diet can significantly contribute to overall well-being.

Versatility in Culinary Applications

The robust flavour and high smoke point of Coratina Olive oil make it ideal for numerous culinary applications. It is perfect for sautéing, roasting, grilling, and even deep-frying. Drizzling Coratina Olive oil over salads, vegetables, pasta, or grilled meats can elevate the taste of your dishes and provide a delightful burst of flavour.

Supporting Sustainable Agriculture

Many olive growers, including ourselves, are increasingly adopting sustainable and eco-friendly practices. Coratina Olives, when cultivated using sustainable methods, not only produce exceptional olive oil but also contribute to environmental preservation and the promotion of biodiversity.

In Conclusion

Coratina Olives are a treasure of the Mediterranean and an excellent choice for any olive orchard. Their rich history, distinctive flavour profile, and high oil content make them invaluable for producing exceptional olive oil. Whether for culinary use, health benefits, or sustainability, Coratina Olives offer much to both growers and consumers alike.

You can shop the Coratina Oil online and in our Yarrawonga & Echuca stores. Find it in our Premium Olive Oil range.

 Try our Coratina Oil in this Smoked Salmon & Avo Toast Recipe.

We are thrilled to dive deeper into the ancient process of combining olives with exceptional ingredients during the crushing phase to create a unique oil we called Agrumato.

In this blog, we explore the essence of Agrumato olive oil, delve into the traditional Agrumato method, and uncover the intricacies of infusion.

The Essence of Agrumato Olive Oil

Agrumato olive oil is a harmonious blend of premium olives and natural ingredients. This unique process captures the vibrant flavours of fruits, herbs, or spices, infusing them into the olive oil during the milling process. The result is an exquisite blend that elevates any culinary creation, tantalising the taste buds with its layers of complexity and delightful aromas.

The Agrumato Method: Co-milling Perfection 

At the heart of Agrumato olive oil lies the traditional Agrumato method, originating from Italy. This technique involves co-milling the olives and the flavour source together, ensuring optimal integration of flavours.

The fruits or other flavour sources are typically gathered at the same time as the olives. They are then milled together in the same batch. The olives and the additional ingredients, such as citrus fruits or herbs, are simultaneously crushed and blended, allowing their flavours to infuse and meld during the milling process.

This co-milling technique ensures that the flavours from the fruits or herbs are thoroughly integrated with the olives, resulting in a harmonious blend of flavours within the olive oil. By combining the olives and flavour sources during the milling stage, the Agrumato method captures the essence and aromatic properties of the additional ingredients, creating a truly unique and flavourful olive oil.

The co-milling approach enables a more profound integration of flavours compared to other methods like simple infusion, as the ingredients undergo the milling process together from the start.

Which Method Do Rich Glen Use?

At Rich Glen, we have both traditional Agrumato olive oil, and an innovative range of infused extra virgin olive oils. The Agrumato process uses a meticulous technique involving the co-milling of premium olives and carefully selected citrus and chilli. While the Agrumato method may be more expensive and labour-intensive than simple infusion, it is undeniably the superior choice when it comes to achieving unparalleled flavour integration. The result is a collection of Agrumato olive oils that boasts remarkable complexity, richness, and an unforgettable taste experience.

Unlocking the Culinary Potential

Agrumato olive oils have emerged as the secret weapon of renowned chefs and culinary enthusiasts worldwide. Their intense flavours and aromatic profiles transform simple dishes into extraordinary culinary masterpieces. A drizzle of lemon-lime Agrumato adds a citrusy zing to grilled seafood, while a hint of Fiery Chilli Agrumato elevates a Caprese salad to new heights. The versatility of Agrumato olive oils makes them an essential ingredient in your pantry.

Experience the remarkable benefits and culinary potential of Agrumato olive oils, including our Lemon Lime Agrumato, Fiery Chilli Agrumato, and Native Citrus. 

As dedicated pet owners, we aim to give our dogs the very best, from their glossy coats to their wagging tails. Being passionate dog lovers ourselves, we know how crucial it is to provide top-notch care for our furry friends.

With so many pet products and dietary options available, it's natural to seek straightforward yet effective ways to enhance their quality of life. This is where extra virgin olive oil comes in—a simple yet powerful ally in promoting your dog's overall health and happiness.

A 2018 study published in the journal Veterinary Dermatology examined 30 healthy dogs, with 15 receiving extra virgin olive oil supplements for 12 weeks and the other 15 serving as a control group. The findings showed that a small amount of extra virgin olive oil can be beneficial for dogs.

Let’s delve into the impressive benefits of this golden elixir and how it can positively impact your dog's well-being.

1. Enhancing Coat and Skin Health

Extra virgin olive oil is packed with essential fatty acids like omega-3 and omega-6, which are vital for a shiny coat and healthy skin. Adding olive oil to your dog's diet can provide the necessary nutrients for soft fur and moisturised skin, reducing itchiness and dryness.

2. Gentle on the Digestive System

For dogs with sensitive stomachs, extra virgin olive oil can be a soothing remedy. Its mild nature helps ease digestive issues and relieve constipation. When introduced gradually and in the right amounts, this liquid gold supports digestive health, ensuring a happier and healthier tummy for your pet.

3. Supporting Joint Health

As dogs get older, joint problems can arise. The anti-inflammatory properties of extra virgin olive oil may help reduce inflammation and relieve discomfort in arthritic or senior dogs. Always consult your veterinarian to determine the appropriate dosage and suitability for your dog's specific needs.

 

4. Assisting with Weight Management

Maintaining your dog's weight can be challenging. Extra virgin olive oil can be a beneficial addition to their diet, whether they need to gain or lose weight. It provides a healthy calorie boost for underweight dogs and aids in weight management when used in proper portions for overweight dogs.

Administering Extra Virgin Olive Oil

The best way to give your dog olive oil is to drizzle it over their food or mix it into their wet food. You can also incorporate it into homemade dog treats. Start with a small amount and gradually increase as your dog becomes accustomed to it.

Tips for Giving Olive Oil to Dogs:

• Begin with a small dose, such as one teaspoon per 9kg of body weight.

• Gradually increase the amount as your dog adjusts.

• Do not exceed one tablespoon per 9kg of body weight per day.

• Mix the olive oil into your dog's food or treats.

• Avoid giving olive oil directly from the bottle.

• Watch for any signs of digestive upset, such as vomiting or diarrhea.

• If you have any concerns, consult your veterinarian. They can advise on whether olive oil is suitable for your dog and provide specific dosing instructions.

Additional Points to Consider:

• While olive oil is a healthy fat, it is still high in calories. If your dog is overweight or obese, speak with your veterinarian before adding olive oil to their diet.

• Olive oil can improve skin and coat health but is not a cure for skin conditions. Consult your veterinarian for the best treatment options.

In summary, olive oil can be a beneficial addition to your dog's diet when used in moderation. Always consult your veterinarian before introducing any new dietary supplement.

In the realm of olive oils, "cold-pressed" is a term that often appears, accompanied by assertions of superior quality and health benefits.

But what does it truly mean, and why should it matter to you?

Today, we unravel the concept of cold-pressed olive oil, highlighting why it's more than just a buzzword. It's a key factor that can enhance your cooking and well-being.

The Importance of Cold-Pressed Olive Oil

Understanding the significance of cold-pressed olive oil begins with its nutritional value.

Preserving Nutritional Value

The extraction method matters when it comes to olive oil. Cold-pressed oil is extracted without heat or chemicals (below 26 degrees Celsius), preserving its natural goodness. Heat can degrade delicate compounds like polyphenols and antioxidants. By avoiding excessive heat, cold-pressed oil retains more nutrients, making it a healthier choice.

Superior Flavour Profile

The cold-pressing process is gentle and meticulous, ensuring that the olives' flavours are not compromised. This results in an olive oil with a fuller, more robust taste. Cold-pressed olive oil often boasts a rich, fruity flavour profile with a pleasant balance of bitterness and pungency. It's a culinary delight that can enhance the taste of your dishes.

A Mark of Quality

Cold-pressed olive oil isn't just a label; it's a mark of quality. Producers who go the extra mile to extract oil through this method are often committed to delivering the finest products. When you choose cold-pressed olive oil, you're not only getting a healthier option but also supporting producers who prioritise quality and tradition.

Versatility in Cooking

Whether you're sautéing vegetables, drizzling it over a fresh salad, or using it in baking, cold-pressed olive oil's versatility shines. Its balanced flavour profile complements a wide range of dishes, elevating your culinary creations to new heights.

Dietary and Health Advantages

Cold-pressed olive oil isn't just a kitchen staple; it's a cornerstone of a heart-healthy diet. Its high content of monounsaturated fats, particularly oleic acid, has been linked to numerous health benefits. These fats can help promote heart health by improving cholesterol levels and stabilising blood sugar. Additionally, the antioxidants and phenolic compounds present in cold-pressed olive oil may help prevent heart disease, promote brain function, and protect against certain types of cancer*.

By incorporating cold-pressed extra virgin olive oil into your daily cooking, you're not only enhancing flavour but also embracing a delicious path to better health.

Summary

In the olive oil world, 'cold-pressed' signifies a commitment to preserving the purity and flavour of this liquid gold. Choose cold-pressed olive oil to savour the essence of olives at their best, with a superior taste profile and an abundance of essential nutrients. At Rich Glen all of our oils are always cold pressed, so you know every time you're getting quality.


*References: https://www.healthline.com/nutrition/extra-virgin-olive-oil#nutrition

 

Olive oil, with its rich history and diverse applications, has long been at the centre of Mediterranean cuisine and beyond. Beyond its culinary features, olive oil offers a myriad of health benefits and adds depth and complexity to dishes. In this blog post, we explore the art of cooking with olive oil, from its versatile uses to practical tips for incorporating it into your kitchen.

A Versatile Culinary Companion: Olive oil's versatility knows no bounds in the kitchen. From sautéing and roasting to dressing salads and marinating meats, its smooth texture and delicate flavour enhance a wide array of dishes. Whether used as a cooking medium or a finishing touch, olive oil elevates the taste and texture of all your favourite dishes.

Health Benefits Beyond Measure: In addition to its culinary prowess, olive oil boasts a plethora of health benefits. Rich in monounsaturated fats, antioxidants, and phenolic compounds, olive oil is known to improve cardiovascular health, lipoprotein metabolism, and diabetes in clinical nutrition.

Choosing the Right Olive Oil: Selecting the right olive oil is essential for achieving the desired flavour and texture in your dishes. Extra virgin olive oil, with its fruity aroma and low acidity, is ideal for drizzling over salads, dipping crusty bread, and finishing cooked dishes. It's high levels of polyphenols and mono-unsaturated fats also make it suitable for high-heat cooking methods such as frying and roasting.

Practical Tips for Cooking with Olive Oil:

• Use olive oil generously in your cooking, allowing its flavour to shine without overwhelming other ingredients.
• Experiment with different varieties of olive oil, from mild and buttery (such as our Signature evoo) to robust and peppery (like our Coratina evoo), to discover your preferred flavour profile.
• Store olive oil in a cool, dark place away from heat and light to preserve its freshness and flavour.
• Extra Virgin Olive Oil has a smoke point between 200 and 220 Degrees Celcius. The oil remains stable when cooking at high heat, but it will begin to smoke as you approach these temperatures. 

Culinary Inspiration: To ignite your culinary creativity, here are some simple yet flavourful recipes showcasing the versatility of olive oil:

• Mediterranean Salad with Zesty Lemon Lime Dressing: Toss crisp greens, tomatoes, cucumbers, and olives with a zesty dressing made from extra virgin olive oil, lemon juice, minced garlic, and fresh herbs.
• Herb-Roasted Vegetables: Coat an assortment of vegetables—such as carrots, potatoes, and bell peppers—in olive oil, sprinkle with salt, pepper, and chopped herbs, and roast until golden and tender.
• Linguine Aglio e Olio: Cook linguine until al dente, toss with extra virgin olive oil, minced garlic, red pepper flakes, and fresh parsley, and garnish with grated Parmesan cheese for a simple yet satisfying pasta dish.

Or get inspired on our recipe page, here.

In Conclusion: Cooking with olive oil is not just about enhancing the flavour of your dishes—it's about celebrating the art of culinary craftsmanship and nourishing your body with wholesome, flavourful ingredients. So, the next time you step into the kitchen, let olive oil be the hero throughout your dishes with its unique flavour and Mediterranean charm. Bon appétit!

If you’re a regular supermarket peruser, chances are you’ve come across a selection of oils bigger than your shoe collection. It’s overwhelming, we know! There is an abundance of varieties that differ in price, origin, flavour profile, colour and nutritional value - it’s no wonder you're confused about which one to use when. 

As the resident Dietitian at Rich Glen - and a self-confessed oil enthusiast -, It is my duty to ensure you have access to credible nutrition information so that you can make educated decisions about what you consume and why. 
With that said, this blog will take you through everything you need to know about the different types of olive and vegetable oils and which ones are most appropriate to use across a range of different cooking methods. It’s time to say goodbye to oil overwhelm, for good! 

Let’s start with Olive Oil 
You might think I’m bias, but I just *had* to kick-off with the greatest [and most nutritious] oil in the book. Firstly, olive oil is the ‘juice’ that is extracted from the olive fruit. There are three common types - light or extra light, regular and extra virgin olive oil (EVOO).

All three varieties vary in taste, nutritional value and smoke point, warranting them a unique role in different cooking processes. Lighter varieties of olive oil are more refined and therefore possess a mild flavour profile. This means they work well in robust dishes that may clash with stronger oils. They also have a high smoke point which makes them appropriate to use for frying. Whilst light olive oil is still high in heart-healthy ‘mono-unsaturated’ fats, it is lower in quality and contains the least amount of antioxidants. 

Regular olive oil has a richer aroma than light olive oils and is slightly more nutritious. Whilst regular olive oil *may* still include a blend of refined oils, it is less refined than lighter varieties and can be used for most styles of cooking including frying, sautéing, roasting and baking. That’s correct - you can use olive oil as a healthier substitute to butter in your favourite baked recipes. 

Extra Virgin Olive Oil is the highest quality olive oil and is associated with the most health benefits thanks to its fruitful antioxidant profile. Despite what you’ve heard, premium extra virgin olive oil like Rich Glen Oils can in fact be used for frying too. Given EVOO's beautiful rich flavour and superb aroma, it is however best used in salad dressings, as a finishing oil, drizzled over your favourite toast toppings, to coat roasted vegetables, in home-made dips and baked goods - and of course to elevate the flavour in meat, poultry and fish. It’s called the ‘gold standard’ of olive for good reason and *really* can be used for every cooking method under the sun! 

Moving onto Vegetable Oils 
Vegetable oils are extracted from various types of plants and seeds, commonly including a blend from canola, sunflower, corn palm or soybean. 

Like olive oil, most vegetable oil blends contain a significant amount of heart healthy monounsaturated fats with little to no saturated fat. They do however contain slightly higher levels of omega 6 polyunsaturated fatty acids. Where they differ from olive oil is their low antioxidant profile. Vegetable oils fail to retain as many essential nutrients  due to the higher level of processing they go through, and therefore aren’t linked to as many health benefits. Due to the refining, vegetable oils are also lighter in flavour and have a more mild aroma. They are appropriate to use for deep frying given their higher smoke point. 

To wrap up our blog, I suggest opting for olive oil - especially EVOO when you can to not only elevate your food, but to support optimal health and wellbeing.
Try Rich Glen's signature range of olive oil below...

By Millie Padula - Dieititian Edition