I can't afford olive oil - what else can I use?

We have been hearing about the health benefits of olive oil for many years. Many of us add it to salads, use it for baking and frying.

But during a cost of living crisis, such high prices can make olive oil unaffordable.

Let's figure out why olive oil is in demand, why it is so expensive now and what to do until prices drop.

Remind me why olive oil is so healthy? Including olive oil in your diet may reduce your risk of developing type 2 diabetes and improve heart health through better blood pressure levels, inflammation and cholesterol.

This is mainly because olive oil is rich in monounsaturated fatty acids and polyphenols (antioxidants).

Some researchers have suggested that you can get these benefits by consuming up to 20 grams per day. This is equivalent to about five teaspoons of olive oil.

Why is olive oil so expensive now? European heat and drought have limited the ability of Spanish and Italian producers to supply olive oil to international markets, including Australia.

Added to this is an unusually cold and short growing season for Australian olive oil suppliers.

Low production and supply of olive oil, coupled with increased demand from buyers, have led to rising prices.

How can you use olive oil more effectively? Many households buy olive oil in large quantities because it is cheaper per liter. Therefore, if you still have stock, you can extend its life if:

• Store butter properly - make sure the lid is tightly closed and store the butter in a cool, dark place, such as a pantry or cupboard. When stored properly, olive oil can typically last 12-18 months
• Use a spray - Sprays distribute the oil more evenly than bulk bottles, using less olive oil overall. You can buy a spray bottle to refill from a large jar as needed
• Strain or Freeze Oil - If you have leftover olive oil from frying, strain it and use it for other fried foods. You can also freeze this used oil in an airtight container, then defrost and fry with it later without affecting the flavor or other characteristics of the oil. But for dressings, use only fresh oil.

I'm out of olive oil. What can replace it? Here are some healthy and cheaper alternatives to olive oil:

• Rapeseed oil is a good alternative for frying. It is relatively low in saturated fat, so it is considered healthy. Like olive oil, it is rich in monounsaturated fats. 
• Sunflower oil is an excellent alternative for salads or frying. It has a mild taste that does not overwhelm other ingredients. Some studies suggest that using sunflower oil may help reduce the risk of heart disease by lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol. 
• sesame oil - has a nutty taste. It is suitable for Asian dressings and frying. Light sesame oil is typically used as a neutral cooking oil, while toasted sesame oil is used to flavor sauces. Sesame oil is rich in antioxidants and has anti-inflammatory properties. Sesame oil is usually sold in smaller bottles than canola or sunflower oil. 

How can you use less oil? Using less oil when cooking can keep your meals healthy. Here are some alternatives and cooking techniques:

• Use baking alternatives—if your recipe calls for a lot of butter, try using alternatives such as applesauce, Greek yogurt, or mashed banana
• use non-stick cookware - using quality non-stick pots and pans reduces or eliminates the need for oil when cooking
• Steam – Steam vegetables, fish and poultry to lock in nutrients and moisture without adding oil
• Bake or Roast – Potatoes, vegetables, or chicken can be baked or roasted in the oven instead of pan-frying. You can still achieve a crispy texture without the need for a lot of oil
• Grill - the natural fats in meats and vegetables can help keep ingredients moist without using oil
• Use broth - Instead of sautéing vegetables in oil, try using vegetable broth or broth to add flavor
• Try Vinegar or Citrus—Use vinegar or citrus juice (like lemon or lime) to add flavor to salads, marinades, and sauces without using oil
• Use Natural Moisture - Use the natural moisture in ingredients like tomatoes, onions and mushrooms to cook without adding oil. They release moisture as they cook, helping prevent sticking.