How to Use Olive Oils in Salads: Summer Recipes, Health Benefits, and Best Pairings

Summer calls for fresh, light meals—and salads with olive oil dressing are the perfect way to nourish your body while staying cool. From the sun-kissed coasts of Spain to your own kitchen, extra virgin olive oil (EVOO) transforms ordinary greens into flavorful, nutrient-rich dishes. In this post, we’ll explore:

• Why olive oil is ideal for summer

• Health benefits of EVOO in your diet

• 3 easy salad recipes using extra virgin olive oils

• Delicious pairings for a complete summer recipe

• Where to shop: featuring Acebuche, Mazara, Domis, and Monva

Why Olive Oil Is a Summer Essential

Olive oil, especially extra virgin, offers a light and fresh way to enhance your food. As temperatures rise, heavy meals become less appealing. Salads drizzled with high-quality EVOO deliver flavor without weighing you down.

According to the Harvard T.H. Chan School of Public Health, extra virgin olive oil is rich in antioxidants and monounsaturated fats, which support heart health and help reduce inflammation—perfect for maintaining energy during hot weather.

Health Benefits of Olive Oil in Salads

Adding extra virgin olive oil to your summer salads is more than just a culinary upgrade. It offers several health advantages:

• Heart Health: Rich in oleic acid, EVOO helps lower bad cholesterol (LDL) and increase good cholesterol (HDL).

• Digestive Aid: Olive oil promotes smoother digestion, especially when combined with raw vegetables.

• Hydration: The fatty acids in olive oil assist in cellular hydration—important in preventing summer dehydration.

• Antioxidant Protection: High levels of polyphenols combat oxidative stress caused by sun exposure.

“Replacing butter or margarine with olive oil was associated with lower risk of cardiovascular disease and total mortality,” — Journal of the American College of Cardiology, 2022

Three Easy Salad Recipes with Olive Oil Dressing

1. Mediterranean Tomato & Cucumber Salad with Mazara Olive Oil

Ingredients:

• 2 ripe tomatoes (diced)

• 1 cucumber (sliced)

• ½ red onion (thinly sliced)

• Feta cheese (crumbled)

• Fresh parsley

• Dos Olivos Mazara Spain Extra Virgin Olive Oil

• Juice of ½ lemon

• Sea salt and cracked pepper

Instructions:

1. Combine tomatoes, cucumber, and onion in a bowl.

2. Whisk lemon juice and Mazara olive oil for the dressing.

3. Drizzle over salad, top with feta and parsley.

Pairs well with: Grilled chicken skewers or lemon herb fish.

2. Arugula & Pear Salad with Acebuche Wild Olive Oil

Ingredients:

• 4 cups arugula

• 1 ripe pear (sliced thin)

• Shaved Manchego cheese

• Walnuts (lightly toasted)

• Dos Olivos Dominus Acebuche Wild Olive Oil

• Balsamic glaze

Instructions:

1. Arrange arugula on a plate.

2. Layer pears, cheese, and walnuts.

3. Drizzle with Acebuche oil and balsamic glaze.

Pairs well with: Grilled pork tenderloin or roasted duck breast.

3. Classic Greek Salad with Monva Olive Oil

Ingredients:

• Cherry tomatoes

• Kalamata olives

• Cucumber (sliced)

• Red onion (sliced)

• Feta cheese cubes

• Oregano

• Dominus Extra Virgin Olive Oil

• Red wine vinegar

Instructions:

1. Toss vegetables and feta in a bowl.

2. Combine Dominus Extra Virgin Olive Oil with red wine vinegar and oregano.

3. Pour dressing over salad and mix gently.

Pairs well with: Lamb kebabs or grilled halloumi.

Make Salad a Side or the Star of the Meal

Each of these salad recipes is easy to prepare and serve as a side dish or a refreshing main. Try pairing them with:

• Seafood dishes like shrimp or grilled octopus

• Charcuterie boards with jamón ibérico and Manchego

• Barbecued meats, for balance and contrast

• Vegetarian mains, such as Spanish tortilla or grilled eggplant

Why Choose Dos Olivos Markets Olive Oils?

Why Choose Dos Olivos Markets Olive Oils?

When it comes to quality olive oil, not all brands are created equal. Dos Olivos Markets offers premium, cold-pressed, small-batch EVOOs straight from Spain. Some customer favorites include:

• Acebuche Wild Olive Oil (Dominus): From wild olive trees—intense and aromatic

• Dominus Early Harvest Olive Oil: A balanced choice with green notes

• Mazara Spain: Fruity and elegant—perfect for light salads

You can find all these at dosolivosmarkets.com.

Using extra virgin olive oil in your salads not only boosts flavor but enhances the nutritional value of your meals, especially during the heat of summer. With these salad dressing ideas and the best olive oil from Dos Olivos Markets, your summer recipes will shine at any table.