If you’re into Greek cooking (or eating), you know olive oil is good for you…or at least you’ve heard it was. Olive oil has been consumed in Greece since about 3500 B.C. and remains one of the most valued oils today for good reason, or should I say reasons?

health
Olive oil (extra virgin) contains monounsaturated fatty acids (MUFAs). The health benefits from MUFAs in extra-virgin olive oil include reducing the risk of heart disease, lowering overall cholesterol, benefiting those with type 2 diabetes, and can assist in cancer prevention. Olive oil also has anti-inflammatory properties. Preparing foods using olive oil instead of butter or margarine can help make you healthier on the inside. In addition to eating, ancient Greeks applied it (in small amounts) directly to the skin and hair to moisturize and protect from the elements, making them more beautiful on the outside.

choosing
Since you’re totally into olive oil and the whole Mediterranean-diet thing, you’re ready to set out on a journey to buy that special olive oil that will add flavor, and good health, to your life. Once at the market, you make a beeline for the oil aisle. You’re now standing in front of the olive oils, your eyes widen, your mouth drops open and you suddenly realize you need a GPS to figure out which direction to go in. The choices are so seemingly endless—cold-pressed, unfiltered, extra virgin, pure, light—that you end up wondering if you should grab the prettiest bottle or just run for the exit. (NOTE: Good olive oil does NOT come in plastic. Look for glass bottles or cans.) 

Your quest for the perfect olive oil for your needs ends here with a basic OO rundown, including various uses for each, so you can stop the guesswork and start drizzling, pouring, and dipping.

Olive oils are categorized based on their degree of acidity. The lower the acidity, the more fruity and flavorful the oil. When you see “cold-pressed” on the label it means the oil was extracted from the olives using a chemical-free process (applying only pressure), producing a natural, low-acidity level—a good thing! “Unfiltered” means that the oil did not undergo a filtering treatment, leaving tiny particles of olive fruit (the gist) in the oil, which translates into more flavor in the oil and less handling when it comes to processing—a purist’s dream!

Extra virgin olive oil, the cold-pressed, first pressing of the olives, is 1 percent or less acid (the lowest acidity of all the olive oils). This is the fruitiest and most expensive olive oil so you wouldn’t use it much for cooking (high heat/frying can break down the flavor so it would be a waste) but it’s the ONLY oil you’d want to eat raw, like on salads, drizzled over cooked foods, and for dipping (think fresh, crusty bread!).

Virgin olive oil is also a first press oil but with a slightly higher acidity of 1 to 3 percent. Good for low- or medium-heat cooking (when you want the flavor of the olives in your food) and eating raw (though not as flavorful as extra virgin).

Fino olive oil is an extra-virgin and virgin blend. Also good for low- or medium-heat cooking and eating raw.

Olive oil or pure olive oil is a blend of refined olive oil (chemicals are used to extract the oil from the olives) and virgin or extra virgin. Not so “pure,” huh? The chemicals are enough of a reason to stay away from this one!

Light olive oil is lighter in color and olive flavor because it has undergone an extremely fine filtration process, which gives it a higher smoke point, making it ideal for high-heat frying. Because of its bland flavor, it’s perfect for the kind of baking or cooking where a more flavorful olive oil would be overpowering. If you want the benefits of olive oil but not the rich taste, then this is the all-purpose oil for you.

Our Kukla’s basic rule of thumb was “the darker green the color is, the better the olive oil will be.” She was right of course! The deeper the color, the more intense the olive favor. But sometimes it’s hard to tell as some bottles are tinted to protect the oil from light, which can cause it to oxidize and loose its fruity flavor and health-promoting nutrients. In ancient times, olive oil was stored in animal skins, which was great for protecting it from the elements but, because of its contact with an animal product, it was a restricted food when fasting or during Lent, a practice/tradition still observed to some extent by the Greek Orthodox church today.

olive oil fraud
The sale of fake extra-virgin olive oil has been a major issue of late. The phony olive oil is usually diluted with inexpensive soybean or sunflower oil, or it’s combined with chemically-refined olive oil. To find out if your EVOO is real, refrigerate it overnight. If it solidifies in the refrigerator, it’s most likely the real deal (unless it was mixed with a lower grade olive oil). Genuine olive oil smells and tastes fresh and vibrant, so go with your senses! Check out the Olive Oil Times for more on this subject.

regions
The best olive oils are imported and the primary countries  they come from are in the Mediterranean—Greece, Italy, Spain, and France. The growing region, soil components, and climate greatly affect the flavor, color, and aroma of the olive oil produced. For these reasons, the olive oils from Greece have achieved an unsurpassed level of excellence, which is why they’re so coveted worldwide. 

But even buying Greek has its choices. If you go to a Greek market you’ll find several olive oils from different regions. Oils listed as “Kalamata” are not necessarily made with Kalamata olives (if that’s what you’re looking for). Kalamata is a region in Greece and where Kalamata olives come from, but the region also produces other kinds of olives used to make oil, so read the label. If you’re confused (and a lot of people are), use Kukla’s rule of thumb. Look for the darkest color, and, if you’re serving it at the table, go extra-virgin with the lowest acidity. Our favorite is Karpathian olive oil—fruity, low-acid, and completely delicious. Unfortunately what’s made in Karpathos, stays in Karpathos…unless you go for a visit and buy some to bring home. Since the island of Crete is a neighbor, it’s not surprising that its oil is also notable—0 to .7 percent acidity, cold pressed, unfiltered, extra virgin…and it’s available in the U.S. Olive oil from Crete (above left) is what we use in our recipes and it makes a noticeable and delicious difference. Also highly recommended (by Kukla's Kouzina) is Mentis Estate extra-virgin olive oil from Laconia, Greece—a pure unblended olive oil with an acidity of less than 0.5%. This aromatic and fruity oil is well-balanced with characteristics described as pine, floral, nutty, buttery, and pungent, with a hint of artichoke. Once you dip your bread in this oil you'll be spoiled forever!

In the end it really comes down personal to taste, so narrow down your choices, buy a small bottle, and try it out. If you’re happy with it, you can go back for a larger bottle or can. If there’s room for improvement, try a different one. Make it a tasty adventure of discovery and enjoy the journey to good food and good health! As Kukla would say "Stin iyia sou!"  To your health!

storing
You’ve got your bottle of olive oil, now what? Store it in a cool, dark place, like your kitchen cupboard (away from the stove) for up to 6 months. If you use a lot of it, you can buy a large can (which is less expensive than buying it by the bottle) and pour it into a tinted bottle fitted with a spout (wine bottles are perfect, just wash them out first). That way you can refill the bottle as needed and keep the bulk of the oil stored and protected.

cooking
Enjoy your olive oil in this fresh summertime pasta dish and start your own Odyssey!

Pasta with Tomatoes, Kalamata Olives, and Feta
A refreshing and tasty recipe with authentic Greek flavor that's quick and easy to make!

Serves 3 to 4 people

Ingredients 
1 ¾ pounds pasta (any shape is fine)
3 or 4 tomatoes, seeded and cut into 1/2-inch pieces or
       1 pint cherry tomatoes, halved
9 ounces imported feta cheese, crumbled
1/2 cup pitted kalamata olives
3 tablespoons drained capers
2 teaspoons fresh thyme leaves
1/4 teaspoon sea salt, plus more for cooking pasta
1/8 teaspoon freshly-ground black pepper
1/3 cup extra-virgin olive oil, plus more for drizzling
Fresh flat-leaf parsley, for garnish

Preparation
1. Cook the pasta according to package directions until al dente. Drain.
2. Meanwhile, in a large heatproof serving bowl, combine the tomatoes, feta, olives, capers, thyme, salt, and pepper.
3. In a medium skillet, heat the olive oil over moderately low heat until hot but not smoking, about 1 minute. Add the cooked drained pasta to the olive oil and toss just until coated and heated through, about 1 minute. Remove from heat, add the pasta and any oil in the skillet to the tomato mixture, and toss until combined. Lightly drizzle with olive oil and garnish with parsley, if desired.

Serve and enjoy!
Recipe © copyright Kukla's Kouzina: A Gourmet Journey~Greek Island Style, kuklaskouzina.com

shopping
Mentis Estate
Titan Foods (Astoria, NY)
Mediterranean Foods (Astoria, NY)

We hope you had fun in this one-on-one with olive oil. For more on the process of making olive oil with a visit to our favorite producer, Mentis Estate, read next week's blog: Olive Oil~Branch to Bottle. Stay tuned for more upcoming blogs on Greek ingredients, with recipes that will make them shine!

Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.

Thanks for following us and we’ll see you next Monday.

Until then~
Kali orexi! Good appetite!

Kelly

resourses
Mayo Clinic: Mediterranean Diet for Heart Health
CNN: The 5 Things You May Not Know About Olive Oil
Whole Foods: The World’s Healthiest Foods

Copyright © Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!     

Web design by Kelly Salonica Staikopoulos

Greek olives (ελιές, pronounced ehl-YEHS) are not just about kalamata. They come in a vast assortment of colors, shapes, and sizes, as well as flavors. From brined to dry-cured, almond-shaped to oval, plain to herbed, pitted to stuffed to pureed, there are so many delicious varieties that boredom can’t find a seat at our table. 

                    “…the fruit of the olive tree is a great boon 
                             for everything needed in life…”
                       (Solon, Athenian lawgiver, 640-560 BC)

When it comes to olives, the word “Biblical” comes to mind. In Greek mythology, the olive tree was a gift to ancient Athens from the goddess Athena. The olive branch became a symbol of life to Noah as it revealed the receding of the great flood. Fossilized olive leaves were found to date back to 37,000 BC on the island of Santorini, and on the historic island of Crete, olive trees have been farmed for thousands of years, beginning with the Minoan Greeks who have been called the first to fully cultivate the olive. For those millennia this one fruit-tree variety has sustained life as a food, preservative, and pain reliever, with the wood providing a building material and fuel. Over the ages, olive oil has even enhanced the fragrance of life in perfumes. 

the olive tree says to its master:
"Care for me and I will nourish you.
Water me and I will make you rich"
(Greek proverb)

An essential element of Greek life for over 3,500 years, olives have emerged as the versatile enhancement to just about any course. They can be served on a meze table alongside a Greek cheese platter with a glass of wine or ouzo, they can be added to a salad, and they can be offered to guests at lunch or dinner to complement a menu. Olives are great for snacking, especially during Lent or other fasting times (see our Greek foods of Lent blogs) when they’re also incorporated into recipes to boost substance and flavor, while adding a healthful element to the meal. The old Greek saying, “Bread and olives, you call that a meal?” (“ψωμί και ελιές, φαγή το λες?” psomi ke elies, fagi to les, pronounced psoh-MEE KEH eh-lee-EHS, fah-yEE toh lehs), begs the answer “Yes!” (Ναί, n-EH), especially when you toss in some feta cheese!

Olive a variety…don’t you?

An exclusive olive variety can be found in just about every region of Greece, with some varieties named after the region they’re grown in. Greece is the world’s third largest producer (behind Spain and Italy) of olives and olive oil so you know Greeks are serious when it comes to their olives—they consume more olive oil than any other European country (about 26 liters per person annually). 

Are you ready to enrich your Greek-olive IQ? Come find out as we explore the world of olives beyond kalamata with my olive guide (including the varieties we love to eat in our own kouzina), followed by in-store and online purchase options. 

Which variety will you love? Since variety is the spice of life, why not enjoy them all?!

Kouloumbotes
(dry-cured, black, small)
These black crinkly gems from Karpathos are related to the Thrubolea variety and are an island delight. They’re tree ripened and hand picked, making them especially fruity and sweet, as well as tender. After curing, they’re lightly coated with extra-virgin olive oil, resulting in a perfect food (they’re made into delicious olive oil too!). Kouloumbotes can be found growing in most Karpathian villagers’ backyards (including ours) and are served at every taverna on the island.

Thasou / Thassou
(dry-cured, black, small to medium)
The wrinkled black Thrubolea (throumpa/throuba) olive comes from the island of Thasos/Thassos in the northern part of the Aegean Sea and is a bit larger than the famed Moroccan, with a smaller pit making this variety meatier. Thasou olives are ripened on the tree so they loose their bitterness before they’re picked. Once dry-cured, they are lightly coated with extra-virgin olive oil and mildly seasoned with sea salt. They’re intensely fruity and nutty in flavor. To serve, drizzle with extra-virgin olive oil and sprinkle with fresh oregano.

Agriniou / Agrinion with spices
(brine-cured, green, jumbo, oval)
This is a meaty, smooth-skinned, medium-green olive that comes from the Conservolia tree in Agrinio near Greece’s west coast by the Ionian Sea. The Agriniou olive’s firm, juicy flesh is effortlessly removed from the pit, making them easy to eat or use in recipes. Once brined, the fruity olives are lightly coated with extra-virgin olive oil, and tossed with oregano, lemon slices, and garlic cloves. They also come with a coating of hot red-pepper flakes. Talk about savory and satisfying! 

Amfissa or Halkidiki/Chalkidiki green olives stuffed with almonds
(brine-cured, green, large or jumbo, oval)
Tree ripened, these light- to medium-green, smooth-skinned, plump olives can be found in two varieties, the Conservolia, grown in the hills of Amfissa near the ancient city of Delphi (home of the Oracle of Delphi), or more often the larger, lighter green Halkidiki/Chalkidiki from the region of the same name in northern Greece. They’re picked when very large in size (to accommodate the stuffing), then slowly brined, producing a fruity and mild olive with a crisp skin and meaty flesh. The pits are replaced with whole blanched almonds for an irresistible spin on the plain olive…or plain almond for that matter!

Nafplio
(brine-cured, green, small to medium, almond-shaped)
These light-green olives are of the Megaritiki variety and grow in the valley of Argos near Nafplion on the eastern coast of the Peloponnesian Peninsula. They have a crisp, firm texture, and a faintly smoky, nutty flavor. Nafplio olives are available plain, spiced with coriander seeds, or coated with extra-virgin olive oil, and herbs, with slices of fresh lemon.

Kalamata
(brine-cured, purple, medium, large, jumbo, almond-shaped)
This famous light- to deep-purple olive comes from the Kalamon tree grown in the Kalamata region on the southwestern side of the Peloponnesian Peninsula. 

These olives are protected under the EU so they must be from this area and harvested from these trees to be called “kalamata,” so beware of labels like “kalamata-style” or “kalamata-type” as they will not be the real deal. Authentic kalamata olives can also be labeled “PDO Kalamata,” which refers to the olive's Protected Designation of Origin (the PDO label is used on other Greek olive varieties as well). 

Kalamata olives are smooth, tight-skinned and meaty, and are imparted with a richly unique fruit-wine flavor from the addition of red wine or red-wine vinegar to the brine during the curing process. This olive comes in a variety of sizes, though the medium and large can be firmer than the jumbo. As for the shade, the deeper the color, the riper the fruit. These olives also come pitted for easy serving in salads, baking in breads, or pureeing for olive spread.

Olive spread
(from kalamata olives)
This is a deep-purple tapenade made purely from kalamata olives. Flavored with a dash of lemon juice and oregano makes it ideal for spreading on crackers or bread as a meze, or for use as a topping on fish and vegetables. Our favorite brands are Iliada and Castella—they have the perfect balance of flavors and texture.

Got Greek Olives?
The following in-store and online options will have you saying “Ναί!"

If you’re in the New York City area you can find these Greek olives (and more) at the following markets (they do phone orders and ship as well):

Titan Foods
25-56 31st Street
LIC, N.Y, 11102
718-626-7771

Mediterranean Foods (2 locations)
22-78 35th Street
Astoria, NY 11105
718-721-0266

30-12 34th Street
Astoria, NY 11103
718-728-6166

Sahadi’s
187 Atlantic Avenue
Brooklyn, NY 11201

If you don’t live near these markets but have a Greek Orthodox Church nearby, chances are they know of a Greek/Mediterranean shop in the area.

Online shopping is the next best thing but you won’t find the selection that’s available in-store. Here’s where you can find Greek olives, as well as other foods and items:

Titan Foods
Sahadi’s
Recipiada
Greek Internet Market
Amazon
igourmet.com
​
If you can’t get enough of Greek olive culture, check out my blogs Olive Oil Odyssey and Olive Oil~Branch to Bottle (a behind-the-scenes look at our favorite olive-oil producer, Mentis Estate).

I hope you enjoyed Olive Kouzina. Some of these olives will be featured in recipes in our upcoming cookbook. Stay tuned for more uniquely Greek and Karpathian foods that you can add to your kouzina pantry. 

Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.

Thanks for following us and we’ll see you next Monday!

Until then~
Kali orexi! Good appetite!

Kelly

Sources
The Dr. Oz Show~Mediterranean Superfood: Olives
International Olive Oil Council
USDA
​Kalamata Olives: One of the Healthiest Foods on Earth | Nutrition Advance
​worldatlas.com
Parthenon: Olive fruit

Copyright © 2018 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    

Web design by Kelly Salonica Staikopoulos

When we think of Greece, we have visions of breathtaking beaches and landscapes, awe-inspiring ruins, and, of course, food! 

If necessity is the mother of invention, Greece has given birth (once again!) to some of the most innovative and sumptuous foods that continue to boost the country’s economy while tantalizing your taste buds! This week it’s all about what’s new and trending in olives and olive oil.

All of the items listed below are produced in Greece, by Greek people, with Greek culture, using Greek ingredients. It doesn’t get much more Greek, or delicious, than that.

ELISTI olives from Stylis Olive Producers Cooperatives are an olive revolution. The brand, founded in 1949, is located in Central Greece’s Maliakos Gulf and offers organic green, black, and kalamata olives, black natural and Kalamon olives, and deliciously stuffed Konservolia olives with lemon peel, orange peel, jalapeno, garlic, almond, and natural red Florina pepper varieties. Taking their products beyond the whole fruit, Elisti’s black, Kalamon, and green olive pastes fit the bill nicely. stylidacoop.gr

MAMA MATA’S Green Olives stuffed with Greek Peppers (pepperoncini-stuffed olives) from Mediterranean Olive House/Mitrosilis in Nafplio are one-of-a-kind delicious. Each jumbo-size olive is individually stuffed by hand with a green pepper, fusing classic Mediterranean flavors that make this specialty ideal for meze (appetizer), tossing into pasta, or enhancing a salad (popping them from the jar into your mouth is another good option). Also available are a variety of olives (including organic), as well as olive oil. medolivehouse.gr

MENTIS ESTATE was born as a direct result of the recent economic crisis in Greece. Established as a brand in 2013 by Anastassios Mentis and his deep-seated need to help revitalize the country’s economy, third-generation Anastassios carries out the tradition started by the paternal grandfather he was named after to produce and now export the most exquisite olive oil under the family name. Mentis Estate harvests just one olive variety, the renowned Athenolia, creating a pure, unblended extra-virgin olive oil with an acidity of less than 0.5%. How does this translate into taste? Well-balanced aromatic characteristics described as pine, floral, nutty, fruity, buttery, and pungent, with a hint of artichoke. Drizzle, dip, enjoy! Also available from Mentis, Laconia hand-harvested fleur de sel “flower of salt”—delicate sea-salt flakes rich in minerals, making this the perfect finishing salt. mentisestate.com

ENTOPIA embraces tradition with ingredients and products that are simple, natural, and generous, especially when it comes to olive oil. The creation of their pure organic extra-virgin olive oil is attributed to the Greek soil, a perfect climate, and the country’s ancient institution of olive agriculture. The oil is obtained from the exclusive olive variety Koroneiki by cold extraction, the best method to bring out the flavor and preserve the high nutritional value of the olive. The oil is further enhanced by the sculptured bottle which is a work of art in itself, safely packed in a custom made box. A custom lid, unique to each box, is made of olive wood and can be used as a serving stand for the bottle. Beyond olive oil, Entopia also offers honey, herbs, natural sauces. spoon sweets, marmalades, and more. entopiagreece.com

Many Greek/Mediterranean markets carry these products. If yours doesn’t, ask them if they can order them for you. Feel free to contact the companies through their websites for shopping info in your area. Some items are available online on Amazon, and recipiada.com, titanfoods.net, and mediterraneanfoodsny.com carry all things Greek and ship nationwide (call them if you don’t see what you want on their website). Oh, and Google works too!

I hope you enjoyed this first installment of Greece: An Edible Revival. Join us again next week for what’s trending in Greek honey.

Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.

Thanks for following us and we’ll see you next Monday!

Until then~
Kali orexi! Good appetite!

Kelly

Copyright © 2017 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!

Web design by Kelly Salonica Staikopoulos