Salads and olive oil: a journey into health and goodness

In addition to enhancing the flavor of your favorite salads, you can use olive oil to add healthy fatty acids to them too. Here are the advantages of eating your salads with extra virgin olive oil .


You can get healthier fatty acids in salads by adding extra virgin olive oil. Olive oil is especially beneficial for your body because it improves the absorption of antioxidants. Most salad dressings contain different types of oils and fats, so choosing the right type is important. Make sure you store your oil in a dark, cool place to ensure the healthiest absorption of its benefits.

It’s easy to get the right vegetables and oils. Extra virgin olive oil contains more antioxidants than refined oil. Its polyphenols protect LDL cholesterol from oxidation. Additionally, good quality olive oil can help repair damaged gut microbiota and dysbiota.


As we go by our days with a refreshing salad, we are naturally faced with the question of what to put on our lettuce. For sure many of us are inclined to rely on bottled or prepackaged dressings, adding healthy fats from oils like extra virgin olive oil can increase the nutritional content of vegetables. These fats are also beneficial for our skin and hair. They increase energy levels and reduce inflammation.

Traditionally, salad dressings are based on olive oil, salt and vinegar. To add an extra touch to these classic recipes, you can experiment with extra virgin olive oil by blending it with other ingredients such as lemon zest, basil, chilli, ginger, garlic and peppercorns. Alternatively, you can buy ready-made aromatic olive oils on the market. You can also try black truffle olive oil for a salad of fresh cheese and tomatoes. Soybean oil and ginger are a great pairing for octopus.

Additionally, you can use olive oil, mustard, honey or a combination of these ingredients to achieve pleasant flavors depending on your salad. Mix all the ingredients thoroughly, then pour over the salad greens. Make sure you distribute the dressing evenly over the salad greens. Once you’re done, you’re ready to serve your salad.


If you’re looking for the best way to enjoy olive oil with salads, you need to make sure you have the right olive oil flavor. Olive oil is available in three flavor intensities: mild, medium and robust. You can use mild oil for a simple fruit salad, while medium oil will go well with more robust vegetables. To determine the right oil for a particular salad, you can create a flavor profile table based on the ingredients in your dish.

First, you need to know how much olive oil to use. Extra virgin olive oil, for example, should be one tablespoon for every three tablespoons of olive oil. A slightly stronger oil can overwhelm the mild flavors in a salad. To avoid this, choose a milder olive oil and use it on half of the salad. It’s also important to know which type of olive is best for salads, because each olive has different flavors, so it’s always best to research and test the taste to perfection.


Dressing salads with olive oil can be one of the simplest ways to make a deliciously healthy salad. As the name suggests, a dressed salad is simply a salad that has been turned and stirred together. Seasoning and flipping your salads allows for even distribution of oil and dressings and gives you the tastiest salad you can get. A recipe for salad dressed with appetizer that we suggest includes mixed greens, tomatoes, cucumbers, olive oil and nuts. Other ingredients can also be added to the salad, such as peppers, olives and croutons. After mixing your salad and adding olive oil (even better if extra virgin olive oil), simply mix the vegetables and distribute the dressing.