Olive Oil

A spectrum of green and gold. Depending on the olive variety, it can taste like freshly cut grass, green tomatoes, artichokes, or buttery nuts.

High-quality oils often have a distinct peppery kick at the back of the throat. This is a sign of freshness and high antioxidant content, not a flaw.

Olive oil is basically fat, mostly monounsaturated fat (oleic acid, if you're interested) — the kind that doesn't mess with your heart.

It's got vitamin E to look after your cells, and polyphenols which are antioxidants. That peppery kick you sometimes get? That's the polyphenols working. Good sign.

Look for dark glass bottles or tins. Light is the enemy of quality oil. Check for a harvest date, not just an expiry date. The fresher, the better.

If it doesn't say "Extra Virgin," it has been chemically refined to remove defects. That means less flavour and fewer nutrients.

Keep it in a cool, dark cupboard. Never on the windowsill or right next to the hot stove.

Once opened, use it within two to three months. Unlike wine, olive oil does not get better with age. It slowly goes rancid the moment it hits the air.

Extra virgin is your finishing move. Drizzle it over soups, salads, or toasted bread right before serving.

For sautéing, olive oil is sturdier than people think. It’s perfect for frying eggs, sweating vegetables, or making a classic pasta aglio e olio. Save the expensive, peppery stuff for the table and use a high-quality "everyday" extra virgin for the pan.