Mediterranean marvel: Why bread and olive oil reign supreme
Bread and olive oil form one of the iconic duos of Mediterranean cuisine, which is widely considered the healthiest in the world for good reason. Nutritionists and doctors often emphasize the benefits of eating bread with olive oil, so it might be worth trying this simple snack.
3:54 PM EST, December 17, 2024
Bread and olive oil are products with a long and rich history, having accompanied humans since ancient times. In ancient Egypt, they were staples of the daily diet for both ordinary people and rulers. Wheat flour pastries and high-quality olive oil were almost always present on the tables of pharaohs. The Greeks and Romans also frequently combined these two products, considering them a simple yet tasty meal while also attributing symbolic meanings to them—olive oil was associated with health and prosperity, and bread with hospitality and abundance.
Over time, this snack became one of the signatures of Mediterranean cuisine, valued for its diversity of flavors and aromas, as well as its beneficial effects on health, especially the circulatory system. It's no coincidence that residents of Italy, Greece, or Spain experience heart attacks or atherosclerosis much less frequently than their peers in central or northern Europe.
Moreover, bread with olive oil just tastes great. High-quality extra virgin olive oil has a rich, fruity flavor with a slight hint of bitterness and spiciness that perfectly complements the neutrality of freshly baked bread. Whether you're dipping pieces of crusty baguette or soft focaccia, olive oil adds depth and character to every bite.
In many countries, especially Italy and Greece, serving bread and olive oil is a gesture of hospitality. In restaurants and homes, olive oil is often served as an accompaniment to bread even before the main course. It symbolizes simplicity, openness, and the willingness to share a meal with others.
Bread and olive oil – nutritional values
Bread with olive oil is not only about taste but also about nutritional value. Olive oil, especially when obtained from the first cold pressing and referred to as "extra virgin," is unmatched. It's a true treasure trove of unsaturated fatty acids and vitamin E, which give the product its antioxidant properties, help cleanse the body of toxins, lower "bad" LDL cholesterol levels, and even support weight loss.
The problem is that it is also the most frequently adulterated food product in the European Union. The market is full of olive oils sold as "extra virgin," which in reality are a mixture of various vegetable oils, such as sunflower oil. Therefore, when buying olive oil, it's important to read the label. According to EU regulations, it must state "the highest category of olive oil, obtained directly from olives and solely by mechanical means." It's also essential to look for information about the country of production and origin.
Bread, when made with the right ingredients (it should contain only flour, water, sourdough or yeast, salt, and possibly grains), adds variety to meals with components important for the body. These include carbohydrates, proteins, unsaturated fatty acids, minerals (potassium, sodium, calcium, phosphorus, iron, magnesium, manganese, or selenium), and vitamins—especially vitamin E and B group vitamins.
Bread improves memory and concentration, protects against cancer (especially when baked with sourdough containing lactic acid), and strengthens the bodies of pregnant women by providing, among other things, a solid dose of folic acid.
How to eat it
Olive oil tastes best on bread that's been grilled or toasted in the oven. After that, lightly rub it with a garlic clove, drizzle with olive oil, and possibly sprinkle with salt.
In Spain, a popular custom is serving bread with olive oil and grated tomato (pan con tomate). It's a classic tapa often served for breakfast or as a snack during the day.
On the other hand, Italians love focaccia, which they often serve with olive oil enriched with fresh herbs, such as rosemary or basil. In Greece, a popular combination is bread with olive oil and fresh olives. Greeks also enjoy dipping bread in olive oil with added oregano and salt.
For our local, crunchy bread, a great match would be an olive dip: in a small bowl, simply mix a quarter cup of olive oil, a finely chopped garlic clove, a teaspoon of dried oregano, a pinch of salt and pepper, and then let it sit for 10-15 minutes.
