by Sandra Piddock

Created on: July 03, 2008

Olive oil, especially extra virgin first cold pressing , is a wonderful addition to a healthy diet. With olive oil, less is more, and a little goes a long way. All my ideas are made with extra virgin olive oil; I won't settle for anything less, and I think you'll be disappointed if you try to economise by using a cheaper oil.

Love roast potatoes but hate the way some spuds soak up oil? Try my way. Scrub, but don't peel, some medium-sized new potatoes. Place 2 tablespoons of olive oil in a bowl with freshly ground black pepper, a little sea salt and some freeze dried parsley or oregano. Toss your potatoes in the mixture until they are all evenly coated, then place in a roasting dish and roast on a high heat for 40 minutes or longer, depending on the size of the potatoes. Delicious, and the oil stays where it's put,so you don't consume more than is healthy. Try roasting a mixture of vegetables such as courgettes, peppers, red onions and leeks in the same way for a tasty and different vegetable accompaniment to your meal.

For a healthier alternative to fried eggs, why not dry fry with olive oil? Brush a non stick pan with a little oil, heat slowly and fry your eggs. If you should overdo it with the oil, don't worry - excess oil can be gently blotted from the top of the egg with a piece of kitchen paper. Olive oil isn't quite so liquid when hot as vegetable or sunflower oil, so it's much easier to mop up any surplus.

If you like pasta, try this light, tasty sauce, which is ideal for summer eating. Combine 2 tablespoons of olive oil with a crushed clove of garlic, freshly ground sea salt and black pepper, a few chilli flakes and fresh or freeze dried basil. Allow the flavours to marinate for at least an hour before stirring into cooked pasta. Add cooked chicken breast and diced red peppers, or tiger prawns and chopped spring onions for a great low fat lunch or supper.

Brush fresh or frozen tuna steaks with a mixture of olive oil and lemon juice, and sprinkle with black pepper. Allow to marinate in the fridge for half an hour, then cook on the barbecue or in a heavy-bottomed pan. Serve with peas and boiled new potatoes. Toss the cooked potatoes in a tablespoon of olive oil, pepper and parsley - less fattening than butter, and tastier too!

To liven up a skinless chicken fillet, brush all over with olive oil, rub with a halved clove of garlic and sprinkle with pepper. Place on a piece of foil and top with a large field mushroom and thick slices of tomato. Drizzle a little olive oil on top, then make a parcel with the foil and bake in the oven for about 15 - 20 minutes. Your chicken will be moist and flavourful. Serve with a jacket potato or brown rice.

For a change from plain bread and butter, drizzle a little olive oil on slices of crusty bread, then rub a garlic clove over the surface, followed by half a really ripe tomato. Delicious, and nowhere near the fat content of conventional bread and butter. Olive oil is a great addition to a healthy diet. I hope I've inspired you to try something different. Enjoy!

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