If there’s one ingredient that defines Greek cooking, it’s olive oil—vibrant, fruity, peppery, and alive. In Greece we don’t just cook with it; we cook through it. It’s what lifts vegetables, cradles pulses, and turns a chunk of bread into a meal.

A tradition with evidence behind it

The modern story of the Mediterranean diet began with Ancel Keys and the Seven Countries Study, which showed that people in Crete and other Mediterranean regions—whose diets were rich in vegetables, pulses, and olive oil—had far lower rates of heart disease than those in northern Europe or the U.S.

Decades later, large studies like PREDIMED confirmed it: a Mediterranean diet supplemented with extra-virgin olive oil reduced major cardiovascular events. The benefits come from its unique balance of monounsaturated fats and powerful polyphenols—nature’s own antioxidants.

Busting the myths

Despite the evidence, a few myths keep circulating:

“You can’t cook with extra virgin olive oil—it has a low smoke point.”
False. Fresh extra virgin olive oil has a smoke point of around 190–210°C, higher than the temperatures used for most home cooking. And because of its antioxidants, it’s actually more stable than many refined seed oils.

“All olive oils are the same.”

Not true. “Olive oil” on a label may mean a refined, stripped product. Only extra virgin (cold-pressed, unrefined, fresh) carries the flavour and the health benefits.

“Bitter oil is bad oil.”

Quite the opposite! Good extra virgin oil often has a pleasant bitterness and a peppery “kick” at the back of the throat—signs of healthy polyphenols.

Tips from my kitchen to yours

Over years of tastings and retreats, I’ve found a few simple practices that make all the difference:

• Buy in small quantities and enjoy within a few months of opening. Olive oil doesn’t improve with age—it’s at its best fresh.
• Store it carefully: away from light, heat, and air. A dark bottle in a cool cupboard is ideal.
• Buy from trusted importers who know their producers—I often recommend Odysea Limited for their excellent quality and transparency.
• Bring a bottle instead of wine: next time you’re invited to dinner, gift a good olive oil. It’s original, useful, and a wonderful way to start a conversation.

The soul of the table

As an olive oil sommelier, I love watching guests’ faces during a tasting—surprised, delighted, even moved when they taste the difference. For me, olive oil isn’t just the soul of Greek cooking—it’s the soul of Greek hospitality: poured freely, shared gladly, and always connecting people around a table.

Further Exploration

If you’d like to deepen your appreciation of olive oil, here are some excellent books and trusted UK suppliers I personally recommend:

Books

• The Real Mediterranean Diet by Dr Simon Poole — A fresh look at the health benefits and culinary joys of the Mediterranean way of eating, with olive oil as its cornerstone.
• The Magic of Olive Oil by Dr Simon Poole — A celebration of olive oil’s unique properties, exploring both its role in cuisine and its extraordinary health benefits.

UK Suppliers of Exceptional Greek Olive Oils

• Odysea Limited — A trusted importer of fine Greek and Mediterranean foods, including single-estate extra virgin olive oils with excellent traceability.
• Opus Olea — Specialists in artisanal, award-winning Greek olive oils, offering a carefully curated range from small family producers.
• The Governor — One of Corfu’s most acclaimed olive oils, renowned for its high polyphenol content and exceptional flavour profile.
• Avlaki — A boutique producer of organic Greek olive oils, known for their freshness, sustainability, and outstanding quality.

How to Taste Olive Oil in Three Steps

You don’t need to be an expert to taste olive oil like one. Here’s a simple guide I often use in tastings:

• Warm
: Pour a tablespoon into a small glass or cup. Cup it in your hand and swirl gently to release the aromas.
• Smell: 
Inhale deeply. Good oil should smell fresh and alive — think grass, tomato leaf, green apple, artichoke, even wild herbs.
• Sip: 
Take a small sip, let it roll across your tongue, then breathe in gently through your teeth (slurping helps spread it). Notice three qualities:
  • Fruitiness: the aroma of fresh olives.
  • Bitterness: felt on the tongue, a mark of healthy polyphenols.
  • Pungency: the peppery tickle at the back of the throat, another sign of quality.

A truly great extra virgin oil will feel balanced, vibrant, and lingering.
Tip: Always taste with a small piece of plain bread or piece of apple afterwards — it helps your palate reset.