6 sauces you can make with olive oil

We are going to show you how to get the most out of olive oil by making a series of tasty sauces, considered healthy.

Last update: 20 March, 2022

There are various sauces that can be made with olive oil to accompany and improve the organoleptic characteristics of dishes. This ingredient is very healthy when consumed in adequate doses. It manages to provide a significant amount of essential fatty acids.

Before starting, it is key to place special emphasis on the need to use quality oils in the diet. The industry usually includes hydrogenated or refined seed products in its food. These present inside lipids that could increase the levels of inflammation.

We are going to show you, then, which are the best sauces that you can make with olive oil to add variety to the diet. Remember to include them in the context of a varied and balanced pattern.

1. Guacamole

Guacamole is a sauce of Mexican origin that Combine the extra virgin olive oil with the avocado. Thanks to these ingredients, a good amount of omega 3 is introduced into the body.

These lipids are capable of controlling inflammatory mechanisms in the internal environment, which reduces cardiovascular risk. This is evidenced by a study published in International Journal of Molecular Sciences.

To get the best results it will be necessary to include jalapeños and a little red onion in the recipe. Also a dash of lemon juice and a pinch of salt.

Guacamole is a Mexican preparation that became famous throughout the world.

2. Alioli

Alioli is one of the most typical sauces of Mediterranean cuisine. In this case, the base is the egg together with the olive oil.

Its contribution of fatty acids is high, but it has a touch of garlic that differentiates it from traditional mayonnaise. Thanks to this element, phytochemicals are provided that have proven to be decisive in reducing the risk of getting sick.

Alioli can be combined with both meat and fish. It even goes well with vegetables, like tubers. Now, we will have to hit the right amount of garlic.



3. pesto

Pesto sauce is originally from the area of ​​Italy. It is made with olive oil, basil, garlic, pine nuts and some type of cheese, such as Parmesan or pecorino.

It is a preparation that combines very well with pasta, although it can also be incorporated into pizza. It is easy to prepare and its flavor is characteristic.

4. Vinaigrette

There is a sauce that combines extra virgin olive oil with wine vinegar. It is widely used to season salads. and even some types of seafood.

It enhances the flavor of food and gives them a very interesting acid touch. The vinaigrette is a typical French preparation. If you want to make it smoother, you can change the vinegar for a balsamic option.

5. Hummus

hummus is a legume-based preparation consumed regularly in the Middle East. It is presented with some type of raw vegetable or with breadcrumbs or snacks salty.

There is also the option of using it in combination with falafel. It is easy to prepare and manages to provide a good amount of fiber and essential micronutrients.

There are several ways to prepare hummus. Various ingredients can be used, although the most common is that neither the cooked chickpeas nor the tahini or sesame paste. From here you can add garlic, paprika, cumin, parsley and lemon juice.



6. Oil sauce, basil and parmesan

There is an excellent sauce for dipping bread that is made from olive oil, basil, oregano, garlic, balsamic vinegar and Parmesan cheese. The proportions are variable, depending on the level of final intensity that you want to achieve. It is usually served with some kind of good quality crusty bread.

The combination of basil with olive oil is typical of the Mediterranean.

Benefits of olive oil

We have reviewed the most famous sauces that are made with olive oil. But to finish we want to highlight a couple of features of this product. In fact, It is one of the main sources of fat in the Mediterranean diet..

The content of unsaturated fatty acids in olive oil is important. These elements help control inflammatory mechanisms and reduce blood pressure.

On the other hand, olive oil is a source of vitamin E. We are talking about an antioxidant compound that neutralizes the formation of free radicals and their subsequent accumulation in the tissues.

In the context of exercise, it helps reduce muscle damage, accelerating tissue recovery. Its consumption is related to a lower risk of getting sick. This is shown by a study published in IUBMB Life.

Different types of sauces can be prepared with olive oil to accompany the dishes and improve their organoleptic characteristics. Yes indeed, should not appear frequently in the guideline.

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