Olive oil is among the healthiest cooking oils. Olives come from the Mediterranean and have a history of use thousands of years old.
Olive oil comes from pressing olives, and its use in cooking includes sauteing, roasting, drizzling over foods, dressings, and baking. It comes in different forms, and extra virgin olive oil is made using “first cold-pressed.” Olives are pressed to extract the oil, and in this process, no heat or chemical additives are used, so the flavor and aroma of the oil are maintained.
Extra Virgin Olive Oil
Extra virgin olive oil has one of the lowest smoke points of all oils. The smoke point is the temperature where the fat molecules begin to break down and smoke and makes extra virgin olive oil perfect for mid-high heat cooking like sautéing or simmering (350-375 degrees).
Types of Olive Oil Substitutes
Canola Oil Substitute
Olive oil is the preferred option for lighter dishes or sauces, but canola oil is a widely used substitute due to its versatility. Canola oil is used for stir-fry to salad dressings.
Canola oil offers health benefits to lower bad cholesterol and controlling blood glucose levels as it has one of the highest levels of monounsaturated fatty acids. Canola oil also contains the lowest amount of saturated and trans fats.
= 1 tablespoon canola oil is a substitute for 1 tablespoon olive oil
Peanut Oil Substitute
Peanut oil has a high-heat smoke point to be used for deep-frying. It offers a rich flavor and is adaptable to many recipes.
Peanut oil is high in monounsaturated fats and low in saturated and trans fats. Peanut oil is 100% allergen-free for those who suffer from peanut allergies. All allergenic proteins are removed during the purification, refining, bleaching, and deodorizing processes.
= 1 tablespoon peanut oil can replace 1 tablespoon olive oil
Coconut Oil Substitute
Coconut oil has diverse uses, from replacing butter to swapping out creamer for a spoonful of coconut oil in your morning cup of coffee. Coconut oil can be substituted for olive oil in sauteing foods, and it is also in many body lotions, hair products, and facial cleansers.
Recent studies reported that a diet high in coconut oil is linked to increased levels of HDL, or good cholesterol.
= 1 tablespoon coconut oil to replace 1 tablespoon olive oil
Avocado Oil Substitute
Avocado oil has uses outside the realms of cooking and has a very high smoke point, making it perfect for grilling and roasting. Olive and avocado oil are very similar in that they’re both very rich in heart-healthy oleic acid, another unique monounsaturated omega-9 fatty acid.
It is used to calm itchy skin, moisturize skin, and protect from ultraviolet radiation.
= 1 tablespoon avocado oil is equal to 1 tablespoon olive oil
Butter is an all-around substitute for oils, so using it in place of olive oil is a no-brainer. Butter, like coconut oil, is solid at room temperature or colder and melts at higher temperatures. Unsalted butter is better for those following low-sodium diets. The high-fat quality of butter and coconut oil make them interchangeable for many recipes.
= 1/2 cup butter is equivalent to 1/2 cup olive oil
What can I use instead of olive oil?
Here are some popular substitutes for olive oil:
– Canola Oil
– Peanut Oil
– Coconut Oil
– Avocado Oil
Find organic versions of these oils, if possible, as all are interchangeable with olive oil.
Is olive oil different than extra virgin olive oil?
Olive oil comes in different forms, and extra virgin olive oil is made using “first cold-pressed.” Olives are pressed to extract the oil, and in this process, no heat or chemical additives are used, so the flavor and aroma of the oil are maintained.
Extra virgin olive oil is considered the healthiest fat in the world. EVO Oil is rich in antioxidants, which help to prevent the cellular damage caused by the free radicals molecules.