Olive oil culture

Olive oil is a staple of Cretan and Mediterranean diet, and an underpinning of Mediterranean Blue Zones. Its culinary versatility and unparalleled health benefits make it an integral part of Cretan longevity lifestyle.

1. Olive Oil and Blue Zones
2. Health Benefits
3. Olive Oil and Cretan Diet
4. Enjoying Cretan Olive Oil
5. Olive Trees
6. Olive Harvesting
7. The Making of Extra Virgin Olive Oil
8. Olive Oil Byproducts and Cures
9. Green Soap
10. A Symbol of Mediterranean Culture

Olive Oil and Blue Zones

Olive oil forms the basis of the Mediterranean plant-based diet, proven to be life prolonging. It is no coincidence that 2 of the 5 Blue Zones (longevity, high life quality areas) discovered so far, are located in the Mediterranean, an area of high production and consumption of olive oil. All Blue Zones share 4 pillars underpinning healthy life and longevity. In addition to dietary health benefits of olive oil (“Eat Wisely” pillar of Blue Zones), olive harvest brings communities together (“Social Connection” pillar), provides opportunity for physical exercise (“Movement” pillar) and gives participants a sense of purpose; olive harvest is a period cherished and awaited by everyone (“Right Outlook” pillar).

On Crete, there is abundance olive groves and top quality olive oil has ubiquitous presence in Cretan cuisine. Crete is a land steeped in olive heritage and renowned for its healthy lifestyle.

Health Benefits

Olive oil is not merely a culinary ingredient; it is a guardian of health, revered for its wealth of salubrious properties, contributing to longevity of Mediterranean populations and the forming of Blue Zones (“Eat Wisely” pillar of Blue Zones). Cretan diet, with its emphasis on olive oil, has long been recognized as a model of Mediterranean diet, promoting longevity and vitality among its inhabitants. Its rich content of monounsaturated fats, antioxidants, and anti-inflammatory compounds has been linked to a reduced risk of heart disease, stroke, and even cancer. More specifically:

• Monounsaturated Fats: Olive oil is a rich source of monounsaturated fats (aka the heart-healthy heroes), particularly oleic acid, which has been shown to lower LDL (“bad”) cholesterol levels while raising HDL (“good”) cholesterol levels, thereby promoting cardiovascular health.
• Antioxidants: Olive oil is brimming with antioxidants (nature’s defense against cell damage), including polyphenols and vitamin E, which combat harmful free radicals, protecting cells from damage and reducing the risk of chronic diseases such as cancer.
• Anti-Inflammatory Properties: Olive oil’s anti-inflammatory properties play a crucial role in reducing overall inflammation, a major contributor to various chronic diseases. Oleic acid, the predominant monounsaturated fat in olive oil, has been shown to have potent anti-inflammatory effects.
• Potential Anti-Cancer Properties: Studies have suggested links between olive oil consumption and reduced cancer risk. Olive oil’s polyphenols, particularly hydroxytyrosol, with its antioxidant and anti-inflammatory effects, may help protect cells from DNA damage and reduce the risk of tumor formation. Oleocanthal, another polyphenol found in olive oil, may induce apoptosis, or programmed cell death, in cancer cells while leaving healthy cells unharmed. Observational (non-conclusive) studies have shown that populations with a high intake of olive oil, such as those in Crete and the greater Mediterranean region, have a lower incidence of certain types of cancer, including breast, colorectal, and pancreatic cancer. Further research is needed to establish definitive causal links and to determine the optimal dosage and timing of olive oil consumption for maximum cancer-preventive benefits.

It should be pointed out that olive oil is calorie-dense, containing 120 calories per tablespoon. Consuming excessive amounts can contribute to weight gain if not balanced with an overall healthy diet and exercise routine.

Olive Oil and Cretan Diet

Cretan diet is an invitation to immerse oneself in the olive oil experience. From sampling freshly pressed olive oil at local mills to indulging in traditional Cretan dishes that showcase its versatility, every moment unveils a new dimension of this liquid gold. All salads in Crete contain plenty of olive oil; Cretans love to dip their bread in it! There is virtually no Cretan recipe not using olive oil, whether it concerns legumes, vegetables, pies, seafood, meat or even baked products, such as bread or pastries. Even in the realm of sweets, olive oil finds its place in traditional Cretan pastries like “kaltsounia“, fried dough pockets filled with sweet ricotta cheese and drizzled with honey and olive oil. Last but not least, in addition to olive oil Cretans consume great quantities or marinated raw olives, mainly as snack or as food accompaniment.

Enjoying Cretan Olive Oil

Here are some great dishes containing ample amounts of Cretan olive oil (list is of course non-exhaustive!):

• Dakos: Crete’s signature salad, dakos, is a testament to the harmonious blend of simple ingredients and olive oil’s transformative power. A bed of rusk, or “paximadi“, lightly soaked in water serves as the foundation for a medley of fresh tomatoes, olives, cheese, and a generous drizzle of extra virgin olive oil.
• Sfakianes pites: These savory pies from the Sfakia region are filled with a mixture of cheese, herbs, and olive oil. They are fried until golden brown and served with a drizzle of honey.
• Sarikopitakia: These small cheese pies are shaped like scarves (sarikia) and are filled with a mixture of sheep’s cheese, herbs, and olive oil. They are fried until golden brown and served warm with a drizzle of honey or syrup.
• Lamb with stamnagathi: This hearty dish features slow-cooked lamb with wild greens (stamnagathi) and a rich avgolemono sauce made with egg yolks, lemon juice, and olive oil.
• Octopus with olive oil and oregano: This simple yet flavorful dish is made with octopus that is simmered in olive oil with oregano, garlic, and red wine vinegar.
• Grilled vegetables with olive oil and herbs: Grilled vegetables are a staple of Cretan cuisine, and they are often drizzled with olive oil and seasoned with fresh herbs like rosemary, oregano, and thyme.
• Fresh fish with olive oil and lemon: Fresh fish is another popular ingredient in Cretan cuisine, and it is often grilled or pan-fried and served with a simple dressing of olive oil and lemon juice.
• Olive oil dipping breads: Olive oil is a common accompaniment to bread in Crete, and there are many different varieties of bread to choose from, including paxmadi (rusks), koulouri (sesame bread), and tyrovolia (cheese bread).
• Cretan yogurt with honey and olive oil: This simple dessert is made with thick, creamy yogurt, drizzled with honey and a touch of olive oil.

Olive Trees

Olive oil is more than just an ingredient in Cretan cuisine; it is a cultural staple, a symbol of rich heritage, and a testament to the deep connection of Cretans to the land. Its presence in every aspect of Cretan life, from the olive groves that adorn the landscape to the traditional dishes that grace their tables, speaks volumes about the profound significance of this liquid gold in shaping the Cretan lifestyle. There is probably no other place in the world more connected to olives and olive oil than Crete. There are various types of olive trees grown on the island both for olive oil production and also for olive consumption. Olive trees in Crete grow everywhere, from plains to mountains and can sometimes be even wild, i.e., not planted by anyone. One can describe Crete as a gigantic olive grove; it is estimated that Crete has between 3 and 4 million olive trees while its population is a bit above 600 thousands. Imagine that in the past (and sometimes even nowadays!) the measure of wealth of a Cretan was the number of olive trees (“rizes”) he possessed.

Olive Harvesting

Olive harvesting in Crete is a time-honored tradition that brings families and communities together. It’s a celebration of the land, the hard work of the olive growers, and the rich cultural heritage of the island. The harvest typically begins in October and runs until December, with the exact timing depending on the variety of olives and the local climate. During this time, families often gather from near and far to help with the harvest, which is traditionally done by hand. The process of olive harvesting is both physically demanding and rewarding. Olive pickers spend long days, carefully selecting and picking the olives from the trees. The work is slow and meticulous, but it is also a time for camaraderie and shared laughter.

In the evenings, after a day’s work, the olive pickers gather to socialize and enjoy a traditional meal of Cretan delicacies, such as freshly baked bread, local cheeses, and of course, plenty of olive oil. These gatherings are a time to share stories, jokes, and laughter, and to celebrate the hard work and bounty of the harvest. This strengthens social connection and gives Cretan a sense of purpose, as olive harvest is a time period the long for.

Olive harvesting is not just a means of production; it is a way of life in Crete. It is a time for families to come together, for communities to bond, and for the island to celebrate its rich heritage and connection to the land. Olive harvesting is a very beneficial physical exercise (“Movement” Blue Zone pillar) that brings people together (“Social Connection” Blue Zone pillar) and gives them a sense of purpose (“Right Outlook” Blue Zone pillar).

The Making of Extra Virgin Olive Oil

The vast majority of Cretan families produce their own olive oil which often is extra virgin, meaning that is mechanically pressed and has acidity levels below 0.8%. As you can easily imagine Cretans use tons of olive oil in their food and sweets and this is one of the main reasons for their good health and longevity.

The production of extra virgin olive oil is a meticulous process, a delicate dance between tradition and technology. Once the olives have reached optimal ripeness, they are carefully harvested and transported to the mill within a short timeframe to preserve their freshness and flavor. At the mill, the olives undergo a series of mechanical processes, designed to extract the precious oil without the use of heat or chemicals. First, the olives are washed and destemmed, then crushed into a paste called pomace. This pomace is then malaxed, or gently kneaded, to encourage the release of oil droplets. The resulting paste is then centrifuged, a process that separates the oil from the solid matter using high-speed rotation. The extracted oil is then filtered to remove any impurities, resulting in a clear, golden liquid – extra virgin olive oil, the epitome of olive oil quality.

Olive Oil Byproducts and Cures

Olive oil production in Crete and the Mediterranean in general generates several valuable byproducts, each with its own unique properties and applications. One such byproduct is olive pomace, the solid residue left after olive oil extraction. Olive pomace is a rich source of dietary fiber, polyphenols, and other bioactive compounds, making it a valuable ingredient in animal feed and a potential source of renewable energy. Another byproduct is olive mill wastewater (OMW), the liquid waste generated during olive oil production. OMW is a complex mixture of organic and inorganic compounds, some of which have been shown to have antimicrobial, antioxidant, and anti-inflammatory properties. As a result, OMW is being investigated for its potential use in pharmaceuticals, cosmetics, and agriculture.

In addition to these industrial applications, olive oil byproducts have also been used in traditional Cretan medicine for centuries. For example, olive pomace has been used as a poultice to treat wounds and skin infections, while OMW has been used as a disinfectant and a treatment for gastrointestinal problems. More recently, scientific research has begun to validate some of these traditional uses, suggesting that olive oil byproducts may indeed have therapeutic potential.

Green Soap

Green soap, also known as Castile soap or Marseille soap, is a natural soap made from olive oil. It is traditionally produced using a cold saponification process, which preserves the beneficial properties of the olive oil. Green soap is known for its gentle cleansing properties and its ability to soothe and moisturize the skin. It is also a biodegradable and environmentally friendly soap.

Here are some of the benefits of using green soap made of olive oil:

• Gentle cleansing: Green soap is a mild cleanser that is suitable for all skin types, including sensitive skin. It effectively removes dirt and impurities without stripping away the skin’s natural oils.
• Moisturizing: Olive oil is a natural emollient, which means it helps to keep the skin hydrated. Green soap is therefore a good choice for people with dry or flaky skin.
• Soothing: Olive oil has anti-inflammatory properties that can help to soothe irritated skin. Green soap can be used to relieve itching, rashes, and eczema.
• Biodegradable: Green soap is made from natural ingredients and is biodegradable. This means that it will not harm the environment when it is washed down the drain.
• Environmentally friendly: Green soap is made without harsh chemicals or detergents. This makes it a good choice for people who are concerned about the environment.

In addition to its benefits for the skin, green soap can also be used for household cleaning. It is an effective degreaser and can be used to clean floors, walls, and countertops. Green soap is also a safe and natural way to clean fruits and vegetables.

If you are looking for a natural, gentle, and environmentally friendly soap, green soap made of olive oil is a great option. It is a versatile soap that can be used for both personal care and household cleaning.

A Symbol of Mediterranean Culture

Olive oil is the cornerstone of Mediterranean and Cretan diet, a symbol of Cretan culture, and a guardian of good health. Its abundance in the island’s olive groves, its ubiquitous presence in Cretan dishes, and its wealth of health benefits make it an indispensable part of Cretan identity. All you need is to immerse yourself in the olive oil experience, savoring its flavors, appreciating its versatility, and understanding its profound significance in the Cretan and Mediterranean way of life.