Why switching to quality Olive Oil is one of the easiest health upgrades you can make

Making a small change to your diet can have a surprisingly big impact – and one of the simplest places to start is with olive oil. Often used every day without much thought, the oil you drizzle, cook and dress your food with plays a quiet but powerful role in both flavour and wellbeing.

By choosing a high-quality, cold-pressed extra virgin olive oil, you can elevate what you already eat without changing your habits. A good olive oil enhances fresh ingredients, adds depth to simple meals and encourages a more mindful approach to cooking and eating.

Organic Australian producers such as the Grampians Olive Company harvest and press their olives locally, often within hours, helping retain natural antioxidants and lock in vibrant flavour. Unlike many imported oils that spend months in transit and storage, Australian olive oil is fresher, fully traceable from grove to bottle, and delivers a true flavoursome punch.

Buying local also supports Australian farmers, sustainable regional agriculture and strict quality standards that protect against blending and mislabelling. When it comes to olive oil, choosing quality over quantity means better taste – and a stronger Australian food culture.

A simple switch for better health

Even a small change, like swapping your regular olive oil for organic cold-pressed extra virgin olive oil, can make a meaningful difference to your health.

Unlike refined or “pure” olive oils, extra virgin olive oil is made by gently cold-pressing olives without heat or chemicals. This preserves natural antioxidants, vitamins and healthy fats that are often lost during refining.

Extra virgin olive oil is rich in oleic acid, a heart-healthy monounsaturated fat linked to improved cardiovascular and immune health. It also contains beneficial omega-3 and omega-6 fatty acids that help manage cholesterol levels.

What truly sets it apart are its anti-inflammatory compounds, including oleocanthal, along with vitamins E and K – nutrients that support cell protection, bone health and healthy ageing.

The Grampians Olives range also includes infused oils such as blood orange, basil, truffle, garlic, Tuscan herbs, chilli and lemon – ideal for roasting, pasta, barbecuing or simply drizzling over salads and seafood. Their artisan vinegars, dukkah and raw olive grove honey add even more pantry inspiration.

To get you started, here are three delicious recipes that show just how versatile great olive oil can be.

OLIVE OIL BRAISED FENNEL
 
Ingredients
4 bulbs of fennel
4 lemons juiced
500ml Extra virgin Olive Oil
1 large pinch of saffron (optional)
250ml white wine

Bouquet garnish for fish
2 tablespoons roasted fennel seeds
4 star anise
2 tablespoons roasted coriander seeds
Salt
1 whole garlic split in half

Method

Peel and wash the fennel, trim off the stalk & partially core with a peeler.
Cover with olive oil in a heavy based deep pan. If adding saffron, separately in a pan boil white wine with saffron then combine with the olive oil and all the other ingredients, season and bring to the boil gently, then simmer very slowly over a low heat for about 1/2 hours until a fork can just pierce the fennel, take off the heat and allow to cool in the oil.
Once cool, cut into desired shapes, eg halves or quarters, store in the oil until required, they will keep for up to two weeks refrigerated. The oil can be re-used several times.
COOK’S NOTE: ‘This is my favourite way of cooking fennel. After their initial cooking, they can be lightly barbecued & served cold or roasted, served with all fish, lamb & white meat especially pork – Paul Wilson.

LEMON HERB CRUSTED FISH FILLETS

Ingredients:
4 fish fillets of your choice
1 cup of breadcrumbs
1 tablespoon chopped thyme
3 tablespoons lemon pressed extra virgin olive oil
1 tablespoon sea salt flakes
Extra 1 tablespoon lemon pressed extra virgin olive oil

Method:
Preheat oven to 200*C
Mix breadcrumbs, thyme and enough lemon olive oil to bind the mixture together until it holds shape.
Salt fish fillets with sea salt flakes, place crumb mixture on top of the fish fillets.
Heat extra lemon pressed oil in ovenproof frying pan, then place fish fillets crumb side up into pan, cook until bottom is lightly coloured, then place in oven.
Cook until crumbs are golden in colour or fish fillets separate when lightly pressed.

Serving suggestions: Serve with chunky chips and/or a garden salad dressed with extra virgin olive oil.

LEMON PRESSED OLIVE OIL CAKE

By Stuart Harvey, Chef
Serves: 10 people

Ingredients

4 eggs
3/4 cup sugar
Rind of 1 orange
Rind of 2 lemons
250g flour
2 tsp salt
⅔ cup lemon pressed extra virgin olive oil
1/2 cup blanched roasted almonds, chopped

Method

Preheat oven to 180°C.
Beat eggs and sugar together until sugar has dissolved and egg mix is firm. Mix in rinds.
Sift flour and salt together.
Gently fold flour mix, lemon pressed extra virgin olive oil and almonds into egg mix; pour into lined 20cm tin.
Bake for 1 hour; check with skewer to see if cooked.
Allow Lemon Olive Oil Cake to cool before turning on to cooling rack.
Serving Suggestion: Serve with double cream or warm lemon syrup. Variations: substitute our blood orange infused oil for lemon pressed.