15. The Good Oil and Balsamic Vinegar

There are two important oils we use to create healthy food:

1. Cooking oil
2. Dressing oil

Things to consider

1. It is handy to have an oil that you can use as a salad dressing
2. If cooking in oil, it is important that it's properties hold together as it gets hot
3. That it is a natural oil and not heavily processed

There is one oil that fits this profile and that is 'Extra Virgin Olive Oil'.

Regarding oils squeezed from seeds, i suggest studying 'lectin'.
The 'Extra Virgin' definition of olive oil is important. It refers to the less processed and higher quality olive oil because not all olive oils are the same. Some are better than others.

Extra Virgin Olive Oil Benefits include:

1. Rich in healthy Monounsaturated Fats 
1. Omega 3 + 6 (@ 11%) < essential fats
2. Oleic acid (@ 73%) < reduces inflammation
2. Large amounts of Antioxidants
3. Vitamins E & K
4. Anti Inflammatory Properties
5. May help prevent strokes
6. Protection against heart disease
1. Lower blood pressure
7. Not weight gaining & weight loss
8. Potential Alzheimer's prevention
9. May reduce type 2 Diabetes risk
10. Anti Cancerous
11. Treatment of Rheumatoid Arthritis
12. Antibacterial properties

It's the good oil. A spoon a day is a good measure.

Ref Healthline

Rules for cooking with oil

• Never burn it as this changes the health properties of oil into unhealthy
• Never reuse it as this collects impurities that on reheating can cause health risks

Olive oil is so versatile:

• Salad dressing
• Cooking
• Massage
• But do not use it as a moisturiser.

You can use olive oil as a healthy dressing or you may also like to try:

Balsamic Vinegar

Balsamic vinegar is a dressing and can enhance the flavour of many foods.

Great as a dipping sauce, salad dressing, add flavour to soups, and open to experimentation.

According to www.medicalnewstoday.com the benefits of Balsamic Vinegar are:

1. Improve Skin Health
2. Reduce Blood Sugar
3. Healthy Digestion
4. Lowering Cholesterol
5. Lose Weight
6. Healing of Wounds
7. Reduce Hypertension
8. Relieve Congestion
9. Reduce Acid Reflux
10. Promote Blood Circulation

As opposed to dressings like Aioli and Mayonnaise, Balsamic Vinegar is the healthy choice.

However, if making a wrap, Aioli is hard to beat for the creamy texture, smoothness, and flavour.