Olive Oil ‘Butter’

Extra Virgin Olive Oil has been a cornerstone of the Mediterranean diet for centuries — and for good reason. It is one of the richest dietary sources of polyphenols, including oleocanthal, a well-studied polyophenol, known for its anti-inflammatory and antioxidant properties in the body. These qualities make extra virgin olive oil the Queen of oils in the kitchen. For a simple, practical swap, try freezing olive oil for a couple of hours before transferring it to the fridge. The result is a spreadable, butter-like consistency that works well on toast, crackers, or warm bread, but with a significantly different nutritional profile. Butter is fine in moderation. However, the saturated fats it contains can slow the clearance of LDL cholesterol from the bloodstream, which over time may contribute to elevated LDL levels when consumed in excess. Olive oil Butter is not a like-for-like replacement, but it is a useful swap for those looking to reduce their saturated fat intake without sacrificing the pleasure of something spreadable. I add ground turmeric to boost the colour and antioxidant properties however, I don't add black pepper (as it sinks to the bottom). Instead, I prefer to add the black pepper with the food I serve it with.