I can’t afford olive oil. What else can I use?

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I Can’t Afford Olive Oil. What Else Can I Use?

Olive oil is a staple in many kitchens, but with its recent surge in price, many of us are wondering what alternatives we can use. As the cost of living continues to rise, finding affordable options is more important than ever. In this article, we’ll explore the reasons behind the high price of olive oil, its health benefits, and some healthy alternatives you can use in its place.

Why is Olive Oil So Expensive Right Now?

A European heatwave and drought have limited Spanish and Italian producers’ ability to supply olive oil to international markets, including Australia. This has been coupled with an unusually cold and short growing season for Australian olive oil suppliers. The lower-than-usual production and supply of olive oil, together with heightened demand from shoppers, means prices have gone up.

What Are the Health Benefits of Olive Oil?

Olive oil is high in monounsaturated fatty acids and polyphenols (antioxidants). Consuming up to 20 grams a day, which is equivalent to about five teaspoons of olive oil, can reduce your risk of developing type 2 diabetes and improve heart health through more favourable blood pressure, inflammation, and cholesterol levels.

What Else Can I Use Instead of Olive Oil?

If you’re looking for an affordable alternative to olive oil, there are several options you can consider. Here are a few healthy and cheaper alternatives:

• Canola oil is a good alternative for frying. It’s relatively low in saturated fat so is generally considered healthy. Like olive oil, it is high in healthy monounsaturated fats. Cost? Up to $6 for a 750mL bottle (home brand is about half the price)

• Sunflower oil is a great alternative to use on salads or for frying. It has a mild flavour that does not overwhelm other ingredients. Some studies suggest using sunflower oil may help reduce your risk of heart disease by lowering LDL (bad) cholesterol and raising HDL (good) cholesterol. Cost? Up to $6.50 for a 750mL bottle (again, home brand is about half the price)

• Sesame oil has a nutty flavour. It’s good for Asian dressings, and frying. Light sesame oil is typically used as a neutral cooking oil, while the toasted type is used to flavour sauces. Sesame oil is high in antioxidants and has some anti-inflammatory properties. Sesame oil is generally sold in smaller bottles than canola or sunflower oil. Cost? Up to $5 for a 150mL bottle.

How Can I Make My Olive Oil Go Further?

Many households buy olive oil in large quantities because it is cheaper per litre. So, if you have some still in stock, you can make it go further by:

• Storing it correctly – make sure the lid is on tightly and it’s kept in a cool, dark place, such as a pantry or cabinet. If stored this way, olive oil can typically last 12–18 months.

• Using a spray – sprays distribute oil more evenly than pourers, using less olive oil overall. You could buy a spray bottle to fill from a large tin, as needed.

• Straining or freezing it – if you have leftover olive oil after frying, strain it and reuse it for other fried dishes. You could also freeze this used oil in an airtight container, then thaw and fry with it later, without affecting the oil’s taste and other characteristics. But for dressings, only use fresh oil.

How Can I Use Less Oil in General?

Using less oil in your cooking could keep your meals healthy. Here are some alternatives and cooking techniques:

• Use alternatives for baking – unless you are making an olive oil cake, if your recipe calls for a large quantity of oil, try using an alternative such as apple sauce, Greek yoghurt or mashed banana.

• Use non-stick cookware – using high-quality, non-stick pots and pans reduces the need for oil when cooking, or means you don’t need oil at all.

• Steam instead – steam vegetables, fish and poultry to retain nutrients and moisture without adding oil.

• Bake or roast – potatoes, vegetables or chicken can be baked or roasted rather than fried. You can still achieve crispy textures without needing excessive oil.

• Grill – the natural fats in meat and vegetables can help keep ingredients moist, without using oil.

• Use stock – instead of sautéing vegetables in oil, try using vegetable broth or stock to add flavour.

• Try vinegar or citrus – use vinegar or citrus juice (such as lemon or lime) to add flavour to salads, marinades and sauces without relying on oil.

• Use natural moisture – use the natural moisture in ingredients such as tomatoes, onions and mushrooms to cook dishes without adding extra oil. They release moisture as they cook, helping to prevent sticking.

Conclusion

Olive oil may be a staple in many kitchens, but with its recent surge in price, it’s time to explore some affordable alternatives. Whether you’re looking to reduce your grocery bill or simply try something new, there are plenty of healthy options available. By storing your olive oil correctly, using a spray, and straining or freezing it, you can make your existing stock go further. And if you’re looking to use less oil in general, there are many alternatives and cooking techniques to try.

FAQs

Q: Can I use olive oil for everything?
A: While olive oil is a healthy choice, it’s not suitable for every dish. For high-heat frying, canola or sunflower oil may be a better choice. For Asian-style dressings, sesame oil is a great option.

Q: How do I store my olive oil to make it last longer?
A: Store your olive oil in a cool, dark place, such as a pantry or cabinet, with the lid tightly closed. This can help extend its shelf life to 12-18 months.

Q: Can I freeze olive oil?
A: Yes, you can freeze olive oil, but only for short-term storage. Freezing can help extend its shelf life, but it’s best to use it within a few months of freezing.

Q: What are some other uses for olive oil besides cooking?
A: Olive oil has many uses beyond cooking. It can be used as a hair treatment, a moisturizer, and even as a natural pest repellent.