Posts

Are You Using Fake Olive Oil?

Olive oil is one of the healthier oils around, because it’s full of nutrients and antioxidants. Using high quality ‘extra virgin’ olive oil is pretty standard on a Paleo diet. But just how good is the olive oil in your kitchen?

Apparently some olive oils are not all they seem…

Olive oil comes in different categories: ‘Extra virgin’, ‘virgin’, ‘fine virgin’, (normal) ‘olive oil’ and ‘pomace’. ‘Extra virgin’ is the label put on an oil containing less than 1% acid.

Recent research from the Olive Institute (University of California in Davis) revealed that more than half of the olive oils presently on the market are bad quality. Often, despite what they label says, it is not always ‘extra virgin’ olive oil and is sometimes mixed with cheaper oils like hazelnut oils or even soybean oil! Sometimes the oil can be made from overripe and rotting olives. This olive oil does not have any nutritional or health benefits and can even be harmful…

Olives are fruits, making it a very unique oil. Olives are drupaceous (stone fruits), like prunes and cherries. The oil is made with a simple hydraulic press, much like the one we use for fruit juices. This in contrast to the “vegetable” oils, which are made in a refinery with the use of solvents, heat and high pressure – not very natural!

Paleo Diet Primal Olive Oil Extra Virgin Fake Test Quality Label-min

Olive oil is made gently which is why it keeps the ‘extra virgin’ quality, full of antioxidants in the forms of polyphenols and sterols, and vitamins E and K. Olive oil contains large quantities of CoQ10, an antioxidant which is very effective in protecting our heart and fighting chronic inflammations.

Choosing a Good Quality Olive Oil

It’s really important to make sure the olive oil you use is good quality – and really is what it says it is only the label. There are a few ways you can get more certainty about the olive oil you buy:

  • Develop a taste for olive oil. There are course and tasting session run, which will help you get a feel for what it should taste like. This will help you identify if the oil you purchase is a good one.
  • Buy only brands that are certified by trustworthy organisations.
  • If possible, buy directly from the olive growers and producers.
  • You might have heard about the refrigerator test: when you put olive oil in the fridge, it should solidify. If it doesn’t solidify, you could be dealing with a mixture of oils. BUT! This test is not 100% trustworthy, as some very high quality olive oils will not solidify.

If you’re not happy with some olive oil that you’ve purchased – return it – and try another brand.

Understanding Olive Oil Labels

The terminology used on olive oil labels can be confusing, especially when marketing language is designed to mislead consumers. While “extra virgin” is meant to indicate the highest quality, not all oils labelled as such meet the strict standards required. In Australia, there is no mandatory regulation ensuring that olive oils meet these criteria, which is why buyer awareness is essential.

Look for certifications from reputable organisations like the Australian Olive Association or the International Olive Council. These third-party certifications confirm that the oil meets quality and authenticity benchmarks. Labels that include harvest and bottling dates are another sign of transparency and quality.

How to Store Olive Oil Correctly

Even the highest quality olive oil will degrade quickly if it’s not stored properly. Exposure to light, air and heat are the three biggest enemies of olive oil. Always store your bottle in a cool, dark place – ideally in a pantry or cupboard away from your stovetop. Choose oil that comes in dark glass bottles or tins to limit light exposure.

Once opened, try to use your olive oil within two to three months. If it starts to smell musty, greasy, or like crayons, it’s likely gone rancid. Rancid oil not only loses its nutritional value but may also contribute to oxidative stress in the body – the very opposite of what good olive oil should be doing!

The Role of Olive Oil in a Paleo Diet

Olive oil plays a vital role in a well-rounded Paleo lifestyle. Its fat profile is predominantly monounsaturated, particularly oleic acid, which has been shown to reduce inflammation and support cardiovascular health. Compared to industrial seed oils, which are high in omega-6 and often oxidised, olive oil is far more stable and anti-inflammatory.

Because it’s minimally processed, olive oil retains its polyphenols, tocopherols (vitamin E), and squalene, all of which are potent antioxidants. These compounds are associated with reduced risk of chronic diseases, improved skin health, and stronger immunity – all important pillars of a Paleo-centric approach to wellbeing.

Cooking with Olive Oil: Myth vs. Fact

One common myth is that you shouldn’t cook with olive oil because it has a low smoke point. In reality, high-quality extra virgin olive oil has a smoke point between 190°C and 210°C, making it suitable for most sautéing, roasting and baking. Its rich antioxidant profile also means it’s more stable than many seed oils when heated.

However, for very high heat applications such as deep frying or searing, it’s best to use a more heat-stable fat like tallow or coconut oil. Save your best extra virgin olive oil for drizzling over salads, vegetables, grilled meats or as a finishing oil on cooked dishes to enjoy its full flavour and nutritional benefits.

How to Test Olive Oil at Home

While lab tests are the only way to know the exact composition of your olive oil, there are a few simple at-home tests you can try to get a feel for its quality:

  • Smell test: High-quality olive oil should smell fresh and fruity, not greasy, musty or neutral.
  • Taste test: Sip a small amount and let it coat your tongue. It should taste slightly bitter and peppery. A scratchy feeling at the back of your throat is a good sign of polyphenol content.
  • Colour test: Contrary to popular belief, colour is not a reliable indicator of quality, as it can be manipulated with chlorophyll or carotene. Don’t judge by colour alone.

Spotlight on Australian Olive Oil

Australia is home to several award-winning olive oil producers who adhere to high production standards. Brands like Cobram Estate, Red Island, and Mount Zero offer certified extra virgin olive oils that are cold-pressed, unrefined, and locally sourced. Buying Australian-grown oil not only supports local agriculture but also ensures fresher products with a shorter supply chain.

When possible, attend farmers markets or buy direct from small batch producers. This gives you the opportunity to ask questions about their production methods, harvest timing, and bottling practices – helping you build trust in the quality of your oil.

Using Olive Oil Beyond the Kitchen

Olive oil isn’t just for food – its natural properties make it a valuable addition to your natural skincare and wellness routines. Thanks to its emollient and anti-inflammatory benefits, it can be used as:

  • Moisturiser: A small amount can hydrate dry skin, especially on elbows and knees.
  • Makeup remover: Gently dissolves makeup while nourishing the skin.
  • Hair treatment: Use as a pre-wash conditioner to soften dry or damaged hair.
  • Carrier oil: Combine with essential oils for massage or aromatherapy blends.

When using olive oil for non-food purposes, stick to certified organic extra virgin oil to avoid applying inferior or adulterated oil to your skin.

The Bottom Line on Olive Oil

Olive oil is a cornerstone of healthy, traditional diets and remains one of the most valuable natural fats available. But not all olive oil is created equal. To reap the full health rewards, choose a reputable, certified extra virgin olive oil, store it correctly, and use it wisely in your cooking and daily routine.

If you’re going to invest in one ingredient to elevate both your meals and your health, make it a good olive oil. The benefits to your heart, brain, skin and cells are well worth the effort to choose wisely.

How do you choose a good olive oil and what do you use it for? Do you have any brands, which you’d recommend? Please share your olive oil hints and tips in the comments below!

Roasted Sweet Potatoes with Carrots and Fresh Thyme: A Quick and Easy Guide

When it comes to simple, wholesome side dishes that deliver both flavour and nutrition, it’s hard to beat a tray of perfectly roasted vegetables. These Roasted Sweet Potatoes with Carrots and Fresh Thyme tick all the boxes for a satisfying Paleo-friendly side. Packed with vibrant colour, natural sweetness, and subtle herby depth, they’re the kind of dish that looks beautiful on your table and works with just about any main.

Roasted sweet potatoes are a great side dish for a Paleo dinner. Bright orange and packed with vitamins A, B and C, don’t be surprised if you’re wearing sunglasses indoors and singing the alphabet whilst tucking into these!

This recipe is deceptively simple, using just a handful of real food ingredients. But the way those ingredients interact in the oven — caramelising gently with the help of maple syrup, deepening in flavour from the cloves, and brightened by aromatic fresh thyme — is nothing short of magic. Whether you’re feeding your family midweek or entertaining friends on the weekend, this dish will always be welcome on the table.

Paleo recipe Roasted Sweet Potatoes with Carrots and Fresh Thyme
Print Recipe
5 from 1 vote

Roasted Sweet Potatoes with Carrots and Fresh Thyme

Roasted Sweet Potatoes with Carrots and Fresh Thyme is a vibrant and nutritious side dish perfect for any Paleo dinner. Packed with vitamins A, B, and C, these sweet potatoes are drizzled with olive oil and high-grade maple syrup, then roasted with cloves and fresh thyme for a deliciously caramelized finish.
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Course: Sides
Cuisine: Paleo
Keyword: easy paleo recipes, healthy side dish, Paleo Side Dish, roasted sweet potatoes, sweet potatoes with thyme
Servings: 4 people
Calories: 150kcal
Cost: $10

Equipment

  • Roasting Dish

Ingredients

  • 3 sweet potatoes peeled and chopped into wedges
  • 6 carrots peeled and chopped
  • Olive oil
  • High grade maple syrup
  • 2 cloves
  • A few sprigs of fresh thyme

Instructions

  • Preheat the Oven: Start by setting your oven to 180C / 350F / Gas mark 4.
  • Prepare the Vegetables: Peel and chop the sweet potatoes and carrots into uniform pieces, ensuring they cook evenly. Transfer the chopped vegetables to a roasting dish.
  • Add Oil and Syrup: Drizzle a little olive oil and an equal part of high-grade maple syrup over the vegetables, giving them a light and even coating.
  • Season: Add the cloves and a few sprigs of fresh thyme to the dish. Toss the vegetables to mix everything well and ensure even distribution of flavors.
  • Roast: Place the roasting dish in the preheated oven. Roast for around 40 minutes, occasionally turning the vegetables to ensure they cook evenly and caramelize beautifully.
  • Serve and Enjoy: Once the sweet potatoes and carrots are well cooked and slightly caramelized, remove them from the oven. Serve as a delightful side dish with your favorite Paleo main courses.

The Power of Colourful Vegetables

Sweet potatoes and carrots are nutritional superstars, offering a host of benefits beyond just looking pretty on the plate. Their rich orange hue comes from beta carotene, a powerful antioxidant that the body converts into vitamin A. This supports eye health, skin regeneration, and immune system function — making these root veggies a great addition to your weekly rotation.

Carrots also deliver plenty of vitamin K, potassium, and fibre, while sweet potatoes are known for being high in complex carbohydrates, making them an excellent source of sustained energy. Combined, they provide a naturally sweet, earthy base that pairs well with savoury mains, hearty stews, and even grilled meats or fish.

Why Thyme is the Ideal Herb for Roasting

Thyme may be delicate in size, but its impact in this dish is significant. This Mediterranean herb has a mild, woodsy flavour that plays beautifully against the sweetness of the vegetables. Roasting it brings out its essential oils, intensifying its aroma and weaving its subtle earthiness through the entire tray.

Fresh thyme works best in this recipe, though dried thyme can be used in a pinch. If you do use dried, be sure to reduce the quantity slightly, as its flavour is more concentrated.

The Magic of Cloves and Maple Syrup

It may not be the first combination that comes to mind, but cloves and maple syrup create an incredible flavour contrast that elevates this humble side dish into something memorable. The cloves add warm, slightly sweet spice notes that complement the roasted vegetables, while a drizzle of pure maple syrup enhances the natural sugars and encourages golden caramelisation in the oven.

As with all Paleo recipes, ingredient quality matters. Use 100% pure maple syrup — not maple-flavoured syrup — and ensure your cloves are fresh for the best results. You’ll be amazed how much depth these two small additions can add.

Choosing the Right Olive Oil

To bring everything together, the vegetables are coated with a generous splash of olive oil. Not only does this help them roast evenly and develop a beautiful crispy edge, but it also contributes heart-healthy monounsaturated fats to the dish. If you’re unsure whether your olive oil is the real deal, check out this guide to choosing a high-quality, genuine product.

You can also experiment with avocado oil or melted ghee if you prefer a different fat source — both handle high heat well and add their own subtle flavour profiles.

Preparing the Vegetables

One of the reasons this dish is so popular is that it’s almost impossible to mess up. Here are a few simple tips to ensure roasting perfection every time:

  • Uniform size: Cut your sweet potatoes and carrots into similar-sized pieces so they roast evenly. Too small, and they may burn; too large, and they’ll take forever to cook.
  • No overcrowding: Use a large baking tray or two smaller ones to make sure the vegetables are in a single layer. Crowding the pan traps steam, preventing caramelisation.
  • Preheat the oven: Don’t skip this step. A hot oven helps the edges crisp while the insides stay tender.
  • Toss thoroughly: Mix the vegetables well with the oil and seasonings to ensure an even coating on every piece.

Serving Suggestions

This dish is versatile enough to complement a wide range of Paleo mains. Try it alongside grilled chicken thighs, a slow-cooked lamb shoulder, or even baked salmon. The natural sweetness pairs beautifully with spiced or smoky proteins, and the thyme and cloves add just enough interest without competing for attention.

For a vegetarian Paleo meal, you could serve this dish with a big leafy salad, some avocado, and a handful of toasted nuts or seeds for extra protein. It’s also a lovely side for brunch, paired with poached eggs or served cold the next day as part of a packed lunch.

Make it Your Own

One of the best things about this recipe is how easy it is to customise. Try swapping out the carrots for parsnips or beetroot for a twist on colour and flavour. You can use Japanese white-flesh sweet potatoes for a slightly nuttier taste, or mix in some red onion or fennel to add complexity.

Love a bit of spice? Sprinkle over some ground cinnamon, nutmeg, or even a touch of cayenne pepper before roasting. You could also add crushed garlic cloves or a handful of rosemary if thyme isn’t your favourite herb. The basic technique stays the same — you’re simply tailoring it to your tastes and what you have on hand.

Storage and Meal Prep

These roasted vegetables store well, making them perfect for meal prep. Once cooled, transfer to an airtight container and refrigerate for up to four days. Reheat in a hot oven for 10 minutes to bring back their crisp edges, or toss them cold into a salad with greens and a protein of your choice.

You can also freeze leftovers, though the texture may change slightly upon thawing. For best results, reheat from frozen in a hot oven until warmed through and slightly crisp.

Final Thoughts

Roasted Sweet Potatoes with Carrots and Fresh Thyme is a simple yet flavourful dish that perfectly complements any Paleo meal. The combination of sweet potatoes and carrots, enhanced with olive oil, maple syrup, cloves, and thyme, creates a delicious and nutritious side that is both visually appealing and satisfying to eat.

If you try this recipe, let me know how it turned out for you in the comments below! Share any favourite additions or tweaks, and enjoy the best roasted sweet potatoes with this easy Paleo recipe.

Additionally, feel free to share your thoughts and any variations you tried in the comments below. Happy cooking!

Paleo recipe Roasted Sweet Potatoes with Carrots and Fresh Thyme