How to Choose the Best Olive Oil for Maltese Cooking
Olive oil, often referred to as "liquid gold," is a staple in Mediterranean cuisine and a key component of healthy eating, especially in Malta. However, not all olive oils are created equal, with quality depending on factors like the olive tree’s health, climate, and production methods. Experts recommend choosing certified extra virgin olive oil (EVOO) for its superior flavor, nutrient content, and health benefits, including antioxidants that support heart and cognitive health. Price and packaging don’t always guarantee quality, so consumers should look for trusted certifications and transparent sourcing. EVOO’s versatility makes it ideal for a range of dishes, from salads and pasta to desserts, and it plays a central role in Malta’s culinary traditions. By selecting high-quality olive oil, home cooks and restaurants alike can elevate their dishes while embracing the health benefits of the Mediterranean diet.
Not All Olive Oils Are Created Equal: How to Choose the Best Bottle for Health and Flavor
Olive oil is a culinary treasure widely embraced across the globe, earning its nickname “liquid gold” for good reason. From drizzling over Caprese salads to enriching hummus or adding a glossy finish to a hearty paella, olive oil is a fundamental ingredient in kitchens everywhere. In Malta, where Mediterranean cuisine and a focus on health are deeply rooted in the culture, olive oil plays a starring role in healthy eating. But did you know that not all olive oils are created equal? Experts reveal that the quality of your bottle depends on factors as diverse as the climate, the land, and the production methods.
The Source Matters
Much like fine wine, the best olive oils are a product of their environment. The quality of the olive trees, the conditions in which they are grown, and how the olives are processed are key factors. Mary Mori, vice president of quality and product at California Olive Ranch—ranked number one in the 2025 World Olive Oil Rankings—explains: “The question of quality ultimately comes down to the health of the tree and the milling practices. We always say, ‘You can’t make great olive oil without great olives.’”
But olive oil producers face challenges that are out of their control. Climate issues like drought and flooding are increasingly common in areas such as California, where arid conditions have reduced crop yields and affected the taste of the olives. Similarly, excessive rain can leave olive groves vulnerable to diseases that threaten the trees. While Malta enjoys an ideal Mediterranean climate for olive cultivation, these global issues remain relevant and remind us of the importance of sustainable farming practices.
Price and Transparency
A common misconception is that the most expensive olive oil is always the best. While price can be a good indicator of quality, it’s not a guarantee. Joseph Profaci, director of the North American Olive Oil Association, advises, “Buy the best olive oil you can afford.” However, Mori cautions against being swayed by fancy packaging or premium pricing alone. Instead, look for brands that carry trusted certifications and are transparent about their sourcing and production standards.
Certifications ensure the olive oil meets international purity and quality standards set by the International Olive Council. For consumers in Malta, selecting certified extra virgin olive oil guarantees you’re getting a product that adheres to rigorous standards, ensuring both taste and health benefits.
Why Extra Virgin Olive Oil is the Best Choice
When choosing olive oil for your kitchen, experts agree that extra virgin olive oil (EVOO) is the gold standard. EVOO is the least processed variety, retaining the highest levels of nutrients and antioxidants, such as polyphenols. These powerful antioxidants help prevent cell damage, which can reduce the risk of heart disease and cancer—making EVOO a key ingredient for anyone embracing Malta’s growing focus on health and longevity.
EVOO is made by crushing olives into a paste, then separating the oil from the water without using heat or chemicals. This process preserves the natural flavors and nutrients, resulting in an oil that’s ideal for drizzling over fresh salads, enhancing pasta dishes, or as a finishing touch to roasted fish. Spain leads the world in olive oil production thanks to its ideal climate, followed by Italy and Greece—two countries whose culinary traditions are closely tied to Malta’s own food culture.
A Versatile Kitchen Staple
Olive oil isn’t just for savory dishes; its versatility makes it a must-have for creative cooks. Robust oils with bold, peppery flavors pair beautifully with soups, grilled vegetables, or hearty Maltese ftira sandwiches. Milder oils complement fresh salads, delicate seafood dishes, or even desserts—yes, a drizzle of EVOO over vanilla ice cream with a pinch of sea salt can transform your dessert into a gourmet experience.
For restaurants in Malta, offering a selection of high-quality olive oils can elevate your menu and align with the island’s reputation for fresh, health-conscious cuisine. Whether you’re serving traditional dishes or experimenting with modern fusion, choosing the right olive oil can be the key to unlocking deeper flavors and satisfying your guests’ palates.
Health Benefits of Olive Oil
No matter which type of olive oil you choose, its health benefits are undeniable. Rich in oleic acid, a monounsaturated fat that lowers bad cholesterol, olive oil is also packed with vitamin E, which strengthens the immune system. EVOO, in particular, offers superior health advantages due to its higher concentration of polyphenols. These compounds not only fight harmful free radicals but also provide anti-inflammatory benefits that support heart health and cognitive function—vital aspects of a healthy lifestyle.
Choosing the Right Olive Oil for Every Occasion
Experts suggest considering how you plan to use olive oil before choosing the perfect bottle. Do you need an oil for cooking, or are you looking for a finishing oil to drizzle over dishes? Are you gifting a bottle to a fellow foodie? EVOO’s versatility makes it an excellent all-rounder for most occasions, while robust oils with richer flavors are ideal for enhancing soups, stews, and pasta.
For those in Malta exploring olive oil’s potential beyond the kitchen, try incorporating it into a healthy Mediterranean diet. From dipping fresh ħobż tal-Malti in flavored oils to pairing with seasonal vegetables at local restaurants, olive oil is a staple that supports both physical and mental well-being.
A Final Drizzle
Whether you’re an avid cook or simply seeking ways to live a healthier lifestyle, olive oil is a cornerstone ingredient that delivers on both flavor and health benefits. The next time you’re choosing a bottle, consider where it comes from, how it was produced, and how it will complement your dishes. After all, the right olive oil can turn a simple meal into a culinary masterpiece—something every health-conscious foodie in Malta will surely appreciate.