PJ Kabos Guide to Olive Oil | Library
- Jul 26
- 4 min read
Updated: 7 days ago
The PJ Kabos Guide to Olive Oil is where ancient olive-growing wisdom meets modern science.
This page brings our growing library of Guide articles together in one place, with titles and brief descriptions to help you easily find the topics that interest you and click through to read more.
Here, we explore how to choose, taste, and enjoy exceptional extra virgin olive oil — with a special focus on high-phenolic extra virgin olive oil, in which we specialize.
Whether you are just beginning or looking to deepen your understanding, this guide is meant to be read slowly, returning as often as you like.
About the Guide
Each part of the guide focuses on a specific aspect of olive oil — from understanding what makes an oil “extra virgin,” to tasting, cooking, and the role of phenolic compounds in health.
You are welcome to begin at the beginning, or explore wherever your interest leads.
Contents
PJ Kabos Guide to Olive Oil
Where ancient olive-growing wisdom meets modern science, your guide to choosing, tasting, and enjoying exceptional extra virgin and high-phenolic extra virgin olive oil. We hope it inspires you in your olive-oil journey.
How olive oil quality is defined — and why the difference matters for taste, health, and daily use.
Why extra virgin and high-phenolic olive oils shine in real-life cooking, from sautéing to roasting.
Your simple daily ritual for harnessing the powerful antioxidants in high-phenolic olive oil.
How phenolic compounds may support heart, brain, metabolic, joint, and whole-body vitality across the years.
How cholesterol works — and how extra virgin olive oil supports balance and heart health.
Guide 6 | Meet the Phenols: Phenolic Compounds in Olive Oil | Phenols, Polyphenols & Health Benefits
A simple guide to the phenolic compounds in olive oil — what phenols and polyphenols are and why they contribute to olive oil’s flavor, stability, and potential health benefits.
Guide 7 | What Is a Daily Phenolic Shot of Olive Oil and What Is the EU “Health Claim” Concerning It?
How phenolic content varies from oil to oil and from harvest to harvest — and how to choose an olive oil that meets the EU Health Claim.
A clear look at whether extra virgin olive oil contains heavy metals, microbes, or allergens — and how its natural composition, along with laboratory testing, helps us understand what is — and is not — present.
A clear introduction to tasting notes and flavor in extra virgin olive oil — exploring how these natural characteristics arise from the olive, and how bitterness and pungency shape the oil's character and overall tasting experience.
A thoughtful exploration of aroma and appearance in extra virgin olive oil — how scent prepares the palate, how visual cues can mislead, and how these first impressions shape the tasting experience.
Guide 11 | How to Choose a Good Olive Oil
Learn how to choose a good olive oil with simple, practical guidance on freshness, origin, packaging, and what truly matters in quality. A simple checklist is included.
Guide 12 | Squalene in Extra Virgin Olive Oil
What squalene is, why extra virgin olive oil contains it and why this naturally occurring compound has attracted scientific interest.
Guide 13 | Deep-Fat Frying with Extra Virgin Olive Oil
What happens to extra virgin olive oil at frying temperatures — and what research tells us about stability, reuse and nutrition.
Guide 14 | Sautéing with Extra Virgin Olive Oil
How extra virgin olive oil performs during everyday stovetop cooking — from temperature and stability to flavor and nutrition.
Subscribe and stay tuned — more chapters coming soon.
While you're here on The Fat Olive Blog, if you enjoy cooking, please check out our many
PJ Kabos Recipes (e.g., Greek Fava), or explore our Mediterranean Traditions articles (e.g., Ladera Dishes) or step into special moments of our company with PJ Kabos Journal (e.g., Nobu Matsuhisa & PJ Kabos).
You can also have a look around our websites and shop our high-phenolic extra virgin olive oils directly at PJ Kabos.com or OliveOil.com or through PJ Kabos Amazon Store. Follow along with us on Instagram for photos from our groves in Greece, olive oil production, articles, family history and more.
Please note: All articles in this guide are for informational purposes only and should not be considered medical advice. Consult a healthcare professional for personalized guidance regarding your health and medical conditions.
Made my girlfriend a heart-shaped jigsaw from our vacation photo, laser-cut on 3mm basswood. Anniversary gift — happy tears.