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

If you purchase your olive oil in bulk, you’ve likely been in for a shock in recent weeks. Major supermarkets have been selling olive oil for as much as A$65 for a four-litre tin, and as much as $26 for a 750 millilitre bottle.

We’ve been hearing in regards to the health advantages of olive oil for years. And lots of us are adding it to salads, or baking and frying with it.

But during a cost-of-living crisis, these high prices can put olive oil out of reach.

Let’s take a take a look at why olive oil is in demand, why it’s so expensive without delay, and what to do until prices come down.

Remind me, why is olive oil so good for you?

Including olive oil in your weight-reduction plan can reduce your risk of developing type 2 diabetes and improve heart health through more favourable blood pressure, inflammation and levels of cholesterol.

This is basically because olive oil is high in monounsaturated fatty acids and polyphenols (antioxidants).

Some researchers have suggested you possibly can get these advantages from consuming as much as 20 grams a day. That’s akin to about five teaspoons of olive oil.

Why is olive oil so expensive without delay?

A European heatwave and drought have limited Spanish and Italian producers’ ability to provide 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 provide of olive oil, along with heightened demand from shoppers, means prices have gone up.

How can I make my olive oil go further?

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

• storing it appropriately – make certain the lid is on tightly and it’s kept in a cool, dark place, comparable to a pantry or cabinet. If stored this fashion, olive oil can typically last 12–18 months

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

• straining or freezing it – if you may 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.

I’ve run out of olive oil. What else can I exploit?

Here are some healthy and cheaper alternatives to olive oil:

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

• sunflower oil is an important alternative to make use of on salads or for frying. It has a light flavour that doesn’t 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 value)

• sesame oil has a nutty flavour. It’s good for Asian dressings, and frying. Light sesame oil is often 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 mostly sold in smaller bottles than canola or sunflower oil. Cost? Up to $5 for a 150mL bottle.

How can I exploit less oil, generally?

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

• use alternatives for baking – unless you make an olive oil cake, in case your recipe calls for a great quantity of oil, try using another comparable to apple sauce, Greek yoghurt or mashed banana

• use non-stick cookware – using high-quality, non-stick pots and pans reduces the necessity for oil when cooking, or means you don’t need oil in any respect

• steam as a substitute – steam vegetables, fish and poultry to retain nutrients and moisture without adding oil

• bake or roast – potatoes, vegetables or chicken might be baked or roasted moderately than fried. You can still achieve crispy textures while not having excessive oil

• grill – the natural fats in meat and vegetables might help keep ingredients moist, without using oil

• use stock – as a substitute of sautéing vegetables in oil, try using vegetable broth or stock so as to add flavour

• try vinegar or citrus – use vinegar or citrus juice (comparable to lemon or lime) so as to add flavour to salads, marinades and sauces without counting on oil

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