Mediterranean magic: The health benefits of bread and olive oil

Bread and olive oil have a long and rich history, accompanying humans since ancient times. In ancient Egypt, they were a staple of the daily diet for both ordinary people and rulers – on the tables of pharaohs, there were almost always wheat flour pastries and high-quality olive oil pressed from olives. The Greeks and Romans also frequently combined these two products, considering them a simple and tasty meal while attributing symbolic meaning to them – olive oil was associated with health and prosperity, and bread with hospitality and abundance.

Over time, this snack became one of the hallmarks of Mediterranean cuisine, celebrated for its diversity of flavours and aromas, in addition to its beneficial effects on health, particularly the circulatory system. It's no coincidence that residents of Italy, Greece, and Spain experience heart attacks or atherosclerosis much less frequently than their counterparts in central or northern Europe.

Moreover, bread with olive oil tastes delightful. High-quality extra virgin olive oil has a rich, fruity flavour 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, particularly in 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's a symbol of simplicity, openness, and the willingness to share a meal with others.

Bread with olive oil is not just about taste, but also nutritional value. Olive oil, especially when obtained from the first cold pressing, referred to as "extra virgin," is unrivaled. It is a true reservoir of unsaturated fatty acids and vitamin E, providing the product with antioxidant properties, helping cleanse the body of toxins, lowering "bad" LDL cholesterol levels, and even supporting weight loss.

The issue 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 mix of various vegetable oils, such as sunflower oil. Therefore, when purchasing this product, it's crucial to read the label. According to EU regulations, it must include the phrase "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 the country of origin of the olive oil.

Bread, of course 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: carbohydrates, proteins, unsaturated fatty acids, minerals (such as 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 (particularly when baked with sourdough containing lactic acid), and strengthens the bodies of pregnant women (providing, among other things, a solid dose of folic acid).

Olive oil tastes best on bread that has been previously grilled or toasted in the oven. Then, simply rub it lightly 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 tapas often served for breakfast or as a snack during the day.

Italians, on the other hand, 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. Residents of Greece 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 olive oil (about 60 ml), finely chopped garlic (a clove), dried oregano (a teaspoon), a pinch of salt and pepper, and then let it sit for 10 to 15 minutes.