Stress Free Cooking
by
Barbara Seelig Brown's
Lifestyle Designs

barbara@stressfreecooking.com

Olive Oil has a very important place in our Healthy Lifestyle. 

By Barbara Seelig Brown

All oils have 14 grams of fat per tablespoon and contain 120 calories per tablespoon. Olive oil contains no cholesterol, as it is a plant rather than an animal product. Research shows that olive oil reduces the incidence of heart disease, atherosclerosis, and certain forms of cancers. It contains both monounsaturated and polyunsaturated fats. As a 77% monounsaturated fat, it contains oleic acid, vitamin E, carotene, pro vitamin A and polyphenols. These components have an antioxidant function and reduce the LDL or bad cholesterol, while increasing the HDL or good cholesterol. The oleic acid also makes it easily digestible. As a polyunsaturate it also contains linolenic acid and vitamin D. Since olive oil remains a liquid at room temperature as opposed to a solid, it is the best choice of fat. Think of it this way, the way fat is at room temperature is the way it will be in your body. 

Conversion Chart
Butter/Margarine	Olive Oil
1 Teaspoon	3/4 Teaspoon
1 Tablespoon	2 1/4 Teaspoons
2 Tablespoons	1 1/2 Tablespoons
3 Tablespoons	2 1/4 Tablespoons
1/4 Cup	3 Tablespoons
1/3 Cup	1/4 Cup
1/2 Cup	1/4 Cup plus 2 Tablespoons
2/3 Cup	1/2 Cup
3/4 Cup	1/2 Cup plus 1 Tablespoon
1 Cup	3/4 Cup

Storing
Olive oil has a shelf life of 12-18 months as long as it is kept from direct light and temperatures that are either extremely high or extremely low. Cool room temperature is ideal. If olive oil is refrigerated it will solidify and will need to be brought to room temperature before use. It can be stored in ceramic, colored or clear glass bottles, or aluminum or stainless steel cans.

Uses
Olive oil can be used as a cooking medium or as a seasoning to add rich flavor to foods. When selecting a fat for cooking choose olive oil because of the monounsaturated properties, instead of butter which has cholesterol, or margarine which elevates LDL's due to the transfatty acids that occur as a result of hydrogenation. Olive oil is wonderful drizzled over a ripe juicy tomato or fresh buffalo mozzarella with cracked black pepper. When I cook with olive oil, I always use extra virgin since it has the lowest acidity (1%) and the fullest, freshest flavor. Extra virgin is suitable for all cooking except deep-frying.

Tre Colore Salad with Orange Vinaigrette, Gorgonzola and Pignoli Nuts

Once you get in the habit of making your own salad dressing you will not want to buy the bottled types with ingredients that you can't pronounce. 

1 head green leaf lettuce
1 small head radicchio
1 medium head Belgian endive
1 / 4 cup crumbled Gorgonzola cheese
1 / 4 cup pignoli nuts, toasted (aka pine nuts)
1 recipe vinaigrette (recipe follows)
10 oz. Can Mandarin Oranges, drained

Equipment:
Large salad bowl
Salad spinner (optional)

Wash and dry salad ingredients. Place in large salad bowl.

Top with crumbled Gorgonzola cheese and toasted pignoli nuts.

Add dressing (recipe follows) in small amounts and toss well. Add oranges and toss gently.

Vinaigrette  

(Yield: 3 / 4 - 1 cup dressing)

1 / 4 cup Colavita Balsamic vinegar
1 drop orange oil or orange extract
Pinch fine sea salt
Freshly ground pepper, to taste
1 / 2 - 3 / 4 cup Colavita extra virgin olive oil

Equipment:
wire whisk
medium sized mixing bowl

Place vinegar, orange oil, salt and pepper in bowl. Start whisking and slowly stream in the olive oil. Taste after 1 / 2 cup has been added. The amount of oil required to balance the vinegar will depend on the vinegar selected.

Variations:
Add chopped fresh herbs 
Add roasted garlic
Use a variety of greens or baby spinach
Select cheeses and nuts that complement the rest of the meal.

Cook's Tips:
Slowly whisking in the oil allows for a better emulsion.
Salad should not be swimming in dressing. It's better to add less and decide you need more. 

Drying the greens in a salad spinner serves two purposes. If the greens will be stored, undressed, they will keep longer. Water droplets destroy salad green and fresh herbs. Dressing will cling to the greens rather than sink to the bottom of the bowl. 

ãBarbara Seelig Brown

Stress Free Sautéed Angel Hair Pasta Nests 
with Tomato, Basil & White Wine

This one step, no boil pasta dish always gets rave reviews!

Serves 3-4 as an entrée, 6-8 as appetizer or first course

8 Colavita angel hair pasta nests
Colavita extra virgin olive oil
2 garlic cloves, minced
1 cup fresh basil leaves, chiffonade
1 / 4 cup fresh oregano leaves, chopped
1 teaspoon fine sea salt
Freshly ground black pepper to taste
28 ounces canned diced tomatoes 
1 cup dry white wine or chicken or vegetable stock
Optional: 1 pound peeled, deveined shrimp
Parmigiano-Reggiano for garnish

Equipment:
8-10 inch sauté pan with lid

Thinly film a sauté pan with olive oil. Heat and add pasta nests. Brown pasta on each side until golden.

Add garlic, basil and oregano in between nests and cook until fragrant.

Season with salt and pepper.

Add tomatoes and wine or stock. Liquid should cover pasta. Cover and cook 10 minutes to cook pasta. 

Optional: 
1 pound of fresh, peeled, deveined shrimp can be added during last 3-5 minutes of cooking time.

Garnish with a sprinkle of Parmigiano-Reggiano and additional chopped fresh herbs. 

Cook's Tips:

The pasta nests come in many sizes, depending on brand, so you have to use your judgement in determining how many to use. A good guideline is to use enough to comfortably fill the pan without crowding. 

A nonstick pan is not recommended, as it does not conduct heat efficiently enough for this dish.

ãBarbara Seelig Brown

You can also find more recipes like these in my cookbook Stress Free Cooking

©Barbara Seelig Brown, all rights reserved

| Home | About BSB | Calendar | Testimonials | Order Form | DVD's | Personal Chef |
| Entertaining Tips | Stress Free Cooking | Turkey Ambassador | Italy | Italian Cooking |
| Italian Wines | White Wines | Wine Pairing | Favorite Things | Truffles | Olive Oil |
| Beers & Wine | Cooking Wines | Health & Wine | Greek Wines | Sea Salt | Tipping |
| Target Heart Rate | Cooking Parties | Photo Gallery | Team Building | Questions | Recipes |
| Pantry Tips | Portion Control | Kitchen Equipment | Health | Restaurant Reviews |
| Asparagus | Food Pyramid | Media Kit | Careers Program | Links |
| Ann Every/Cook With Aloha Review | Jacobs Review | Record Review |