Extra virgin olive oil has become one of the UK’s most essential ingredients for its ability to subtly boost flavours and add body to many dishes. Beyond taste, it’s high in healthy fats and antioxidants, which can support heart health and may ease inflammation.

According to Mimi Morley, Senior Recipe Development Manager at food box delivery service HelloFresh, many home cooks are still using it in ways that strip away its most valuable qualities.

She says, “The difference between using extra virgin olive oil correctly with the right timing, pairing and storage and using it incorrectly can be dramatic. Get it wrong and the oil loses aroma, depth and freshness, which can leave food tasting flat and forgettable.”

Ranging from exposing it to light to not looking at the harvest date before buying, Mimi has shared four mistakes when it comes to using extra virgin olive oil

You are exposing it to air and light

Even the best extra virgin olive oil will deteriorate quickly if stored incorrectly. Clear bottles left in warm, bright kitchens can lose flavour long before you get through it.

Mimi says, “Oxygen and light start to break down olive oil from the moment it is pressed. Once you open a bottle, the degradation speeds up. This is why chefs often decant into smaller dark bottles for daily use and keep the rest properly sealed in a cool cupboard.”

She suggests storing your extra virgin olive oil in a dark glass bottle in a cool cupboard and keeping the main supply sealed until you need to refill, making sure the cap is screwed on firmly or a stopper is fitted so no air can get in.

You’re pairing the wrong oil with the wrong food

Mimi points out that not all extra virgin olive oils are the same and that the flavour can range from delicate and buttery to bold and peppery. Using the wrong style for a dish can overpower certain foods or leave others tasting bland.

“The type of olive, where it’s from, and when it’s harvested all matter. A strong, grassy oil can overwhelm something delicate like white fish, while a light, sweeter olive oil can get lost in a rich tomato stew,” she explains.

She recommends understanding the differences, and using a milder extra virgin olive oil with light salads, fish and desserts, and a stronger one for grilled meats, roast vegetables and pasta dishes.

You are underestimating it as a cooking ingredient

Many people believe extra virgin olive oil should only be used raw to protect its flavour. While Mimi agrees that high heat will damage it, she also points out that it can transform certain cooked dishes when used with care.

“When used at low to medium temperatures, extra virgin olive oil can caramelise vegetables, add flavour to stews and soups, and add depth to pasta sauces or risottos. It also works well for gentle roasting, bringing depth to fish, poultry and Mediterranean-style tray bakes.”

She suggests adding extra virgin olive oil partway through cooking rather than only at the start. This helps preserve its aroma and subtle flavours while enhancing the overall taste of the dish.

You are ignoring the harvest date

Most people glance at the best-before date when buying olive oil, but Mimi warns that this is not the most important indicator of freshness.

“The real quality measure is the harvest date. Olive oil is at its peak within 12 to 18 months of harvest, not bottling. If you do not see a harvest date on the label, it is a sign the producer may not want to draw attention to how old it is,” she says.

She advises always checking the harvest date and storing the bottle in a cool, dark place to maintain freshness.