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The benefits of consuming olive oil are well known. Olive oil contains a high proportion of monounsaturated fats, which is linked with lower risk of coronary heart disease. It also has a pleasant flavour, which acts as a great base for most dishes. This is why most recipes start with extra virgin olive oil.

Extra virgin olive oil is the top grade of olive oil. It is the least acidic, and has the most pronounced flavour. Top grade, however, also means most expensive. For salad dressings, bread dipping, or other recipes where it’s a central ingredient, definitely stick with extra virgin.

But in general cooking, I switch to pure olive oil. Pure olive oil is a combination of refined olive oil and virgin or extra virgin olive oil.

Heat destroys part of the flavour profile of extra virgin olive oil, and deep within a recipe, you’ll never discern the difference anyway. So why pay for top quality olive oil when you’ll never know the difference?

Keep a small bottle of quality extra virgin olive oil on hand for salads and dipping. But for cooking, decant lower quality olive oil from a larger bulk bottle. You’ll save quite a bit.