by Mona Gallagher

Created on: July 06, 2008   Last Updated: July 07, 2008

Olive oil is gaining a reputation for great cooking and the benefits of using a healthy fat means that you're looking out for your family's health. For use in low fat cooking, olive oil is a great choice because it enhances low fat food with flavor. There is no need to serve boring meals when olive oil is in your pantry.

Cooking with olive oil is straightforward and requires no special instructions unless you want to try a new recipe. There are several grades of olive oil from which to choose and knowing the difference in the taste and use is the most important thing you want to know. Generally, if you want the distinct flavor of olive oil in your cooking, use extra virgin olive oil.

Virgin oil is from the first press of green olives and provides a wonderful bouquet and flavor for your cooking with just a hint of the old country. Whether you're a gourmet chef or an occasional cook, you'll wake up the the taste buds when you add olive oil to your low-fat meals.

If you're want to prepare a dish with a delicate flavor and you don't desire a dominant flavor, choose light olive oil. The taste will not inhabit your dish. Although the cost of cooking oils is becoming very pricey, if you can afford to buy both virgin olive oil and light olive oil, you will have what you need for all your cooking and baking.

The truth about fats, both animal and unsaturated healthy fat, is that each gram contains nine calories and if you use a large amount in your cooking, the calories add up. The benefit of using a monounsaturated fat like olive oil, is that you'll decrease your families risk of hardened arteries and high cholesterol. Use it sparingly for grilling and frying food.

If you're serious about cutting down on your calories even more, olive oil now comes in pan spray too. Spray your pan as you usually do and prepare as you normally prepare with Pam or other popular brands. Alternately, you can do as some chefs do and add a little oil to your pan and use a paper towel to spread the oil upon the cooking surface until it is lightly coated.

Saute with olive oil:

A favorite practice of mine using virgin olive oil is to saute garlic, red, green, and yellow bell peppers in a small amount of olive oil. The aroma is wonderful and enticing with an exquisite bouquet. The colors of the peppers make a great topping or garnish that is definitely not boring, for broiled or baked fish, poultry, or beef.

Food that tastes great should look great too. Deep colors in your vegetables mean more health

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