Olive Oil: Explained

As the healthiest fruit juice, olive oil is a high quality “flavor-enhancer,” which can be used on a variety of dishes. Brian Foster, co-owner of Island Olive Oil and certified olive oil sommelier, is an expert on oil from farm to table.

Brian Foster examining the trees at Sal Orchard, which is a “relatively new orchard that we were working with to help them improve their quality.” Photos: courtesy of Island Olive Oil

Each type of oil pairs well with certain foods. “The mild oil is more delicate. It is slightly pungent, maybe a little floral,” said Foster. He recommends pairing mild oils with steamed fish, mild greens, scrambled and deviled eggs, aioli or even popcorn. “You can even drizzle a little over your ice cream and it will congeal to create its own frosting.”

“Your medium oil is your mid-levels of fruitiness, bitterness, and pungency,” Foster uses the medium oil for dipping and with a hardier fish, like marlin or swordfish, as well as arugula and roasted vegetables. Medium oil works well on lighter protein, like chicken and turkey, along with pizza and as an ingredient in pastries.

“Use your mild and medium oils to work toward the robust one,” suggested Foster. Robust oil works well for grilling with proteins like sausage, beef, steak and lamb. It pairs with hardy pasta sauces, bold cheeses, bitter greens or caramelized vegetables. “It goes really well with garlic, smoky flavors as well.” Foster also mentioned a fun activity to try with robust oil: “Take a really robust oil, swish it around in your mouth and swallow it. Then, take a piece of bitter dark chocolate and another swig of olive oil. That dark chocolate will end up tasting like milk chocolate. It will blow your mind.”

Foster explained a couple of his favorite olive oil dishes. “I do avocado toast, a little bit of sea salt and a drizzle of a light variety of olive oil —the flavors just pop.” He also loves a sashimi with a little bit of olive oil and some Hawaiian sea salt. “It’s how you want to use it. There’s no right or wrong. Just enjoy the olive oil for the flavor it brings to the dish.”

Try M by Chef Mavro’s Pesto and Vegetable Pasta

M by Chef Mavro’s signature pesto and its ingredients, including Island Olive Oil’s Family Reserve oil. Photo: courtesy of M by Chef Mavro

M by Chef Mavro uses Island Olive Oil’s Coratina and Family Reserve oils. Chef Mavro has a signature tomato sauce, which includes olive oil, garlic and shallots. “We start with olive oil, and we finish with olive oil,” explained executive chef/owner Jeremy Shigekane, discussing the more peppery oil that is used at the restaurant. Their pesto includes olive oil, as well.

Shigekane’s favorite oil to use at home is a finishing (or mild) oil, which is “a little more floral.” He uses the mild oil on tartar and salads. “I choose that one because I like to eat lighter,” he explained. Shigekane’s tip to olive oil users at home? “Don’t heat up the finishing oil. I like it with a vinaigrette, so I always pair it with lemon, star fruit or orange juice and throw it on a salad.”

Island Olive Oil is also used at Burgers on Bishop. “We use the truffle oil in our ever so popular garlic and truffle fries,” said owner Elizabeth Hata-Watanabe, who also highlights the lemon olive oil in the pasta arugula salad and the balsamic in the balsamic aioli.

“Olive oil starts degrading from the moment it’s pressed,” said Foster, clearing up a common misconception and encouraging olive oil users to take advantage of their oil as soon as they buy it. “You should be cooking with olive oil. That’s what it’s there for!” As our experts note, olive oil is healthy and versatile to meet all of your needs.