Frying With Olive Oil

Frying is one of the oldest methods in existence for cooking food.

Recent investigations have shown that frying is beneficial to the organism, particularly from physiological point of view. Because of this, it has extended to areas where formerly it was not as popular. Whether a fried food is digested easily or feels like “lying heavily on the stomach”, depends on the type of oil used, the temperature of the oil and the manner in which the food was fried. Studies undertaken on healthy subjects and patients with gastroduodenal problems (gastritis, ulcer, liver and biliary complaints) have shown that there is no relationship between food fried in olive oil and these illnesses.

Olive oil is ideal for frying. In proper temperature conditions, without over-heating, it undergoes no substantial structural change and keeps its nutritional value better than other oils, not only because of the antioxidants but also due to its high levels of oleic acid. Its high smoking point (195ºC) is substantially higher than the ideal temperature for frying food (180ºC). Those fats with lower critical points, such as corn and butter, break down at this temperature and form toxic products. Olive oil should not be mixed with other fats or vegetable oils and should not generally be used more than four or five times.

The digestibility of heated olive oil does not change even when re-used for frying several times.

The oil used for frying should always be hot; if it is cold the food will soak up the oil.There should always be plenty of oil in the pan when deep frying. If only a small amount is used, not only will it burn more easily but the food being fried will be undercooked on top and overcooked on the bottom.

Another advantage of using olive oil for frying is that it forms a crust on the surface of the food that impedes the penetration of oil and improves its flavour. Food fried in olive oil has a lower fat content than food fried in other oils, making olive oil more suitable for weight control. Olive oil, therefore, is the most suitable, the lightest and the tastiest medium for frying.

And finally, an excellent potato frying technique by mr. Apostolakis Giannis (chef of MAICh, member of the board of Cretan Gastronomy network):

1) Cut the potatoes in the desired size and shape. All potatoes should have the same size and shape.

2) Put in them in cold water for 30 minutes and then dry or strain.

3) Put Extra Virgin Olive Oil on the frying pan – a little bit below the middle. Let it warm up. Add the potatoes in one layer, one next to another and not crowded. Lower a little bit the temperature and fry until the potatoes take a wonderful golden color.

4) Place on a dish a layer of myrtle leaves (or lemon leaves, rosemary and/or any other aromatic you like) and place the potatoes directly from the pan on top of that layer. Use only a kitchen skimmer to strain the potatoes.

5) Salt with fleur de sal, or any sea salt blossom you like and let it melt on the potatoes.

6) Enjoy!

Sources: http://www.internationaloliveoil.org