After the Christmas holidays, our bodies need a break: sweets, fried foods and aperitifs are very enjoyable, but certainly not healthy when consumed in excess! Extra virgin olive oil, thanks to its natural properties, is a valuable ally for purifying and rebalancing your daily diet after the excesses of the holiday season.
In this article, you will discover how to rediscover lightness at the table, why to choose extra virgin olive oil and how to use it to its full potential thanks to the healthy and nutritious recipes we have created for you.
An enjoyable and healthy read to get back in shape and face the new year with determination and energy!
Why does the body need to purify itself?
You know that feeling of heaviness, bloating and tiredness that accompanies you after the holidays? You have trouble falling asleep, wake up several times during the night and feel exhausted in the morning.
It's not just because of the late nights you've had attending dinners and bingo games, but also the result of excessive sugar, fat and alcohol consumption, which your body is not used to. These factors slow down digestion, cause blood sugar spikes and generate that unpleasant feeling of heaviness that can last for days.
However, this situation is not just about physical comfort: slow digestion, bloating and fatigue can also affect your mood, daily energy levels and motivation to return to a healthy lifestyle. Ignoring these signs means prolonging metabolic stress on the body, accumulating even more fatigue and digestive difficulties.
The good news is that small changes in your daily habits can make a big difference. Starting with your diet. Choosing natural, nutritious and purifying ingredients such as fresh vegetables, fruit and extra virgin olive oil helps restore balance, stimulate digestion and regain energy in a natural way.
The benefits of extra virgin Olive oil
Have you ever thought that a simple drizzle of extra virgin olive oil could help you feel lighter, digest better and protect your cells at the same time?
Extra virgin olive oil is not only a fundamental ingredient in cooking, but also provides valuable support for the body's well-being. EVO oil contains about 120 calories per tablespoon (15 ml), is a natural source of monounsaturated fats (the so-called 'good fats') and is rich in polyphenols and important nutrients such as vitamins E and K (which have antioxidant and protective properties).
Its richness in nutrients makes it a true ally of health, with positive effects on various aspects:
✳️ Cardiovascular health: monounsaturated fats promote cholesterol balance, helping to lower LDL and increase HDL, with a positive impact on heart health.
✳️ Anti-inflammatory action: polyphenols and other antioxidants help combat inflammatory processes, supporting the prevention of chronic disorders such as arthritis and type 2 diabetes.
✳️ Support for mental functions: thanks to the presence of vitamin E and active compounds, EVO oil can support memory, concentration and cognitive abilities.
✳️ Cell defence: antioxidants help protect cells from oxidative stress, slowing down ageing and reducing the risk of degenerative diseases.
Imagine being able to enjoy tasty, nutritious dishes while knowing that you are purifying your body and supporting your well-being!
Extra virgin olive oil thus becomes a daily ally in regaining energy and lightness after the holidays, without complications or the need for drastic, unbalanced diets.
How to use extra virgin olive oil in post-holiday cooking
After the holidays, it is important to focus on light and balanced meals, but this does not mean eating dull and tasteless food!
All you need is a little imagination, a desire to try new and perhaps surprising flavours to bring healthy and nutritious recipes to the table.
If you don't believe us, keep reading: you'll discover tasty and interesting recipes that will immediately make you want to get cooking!
3 detox salads with extra virgin olive oil
Salads are the easiest and quickest way to get back into shape after the holidays.
Fresh, colourful and nutritious, they combine vegetables, fruit and cereals and are perfect for cleansing, replenishing vitamins and minerals and energising the body.
We have come up with 3 simple salad recipes for you to enjoy as a side dish to accompany simple fish or meat dishes.
Fennel, orange and black olive salad
Ingredients for 1 person:
• Fresh fennel, sliced - 120 g
• Orange segments - 1 medium
• Black olives - 40 g
• Extra virgin olive oil - 1 tablespoon (13 g)
• Salt and pepper to taste
• Grated orange zest
Calories per serving: approximately 180 kcal
Helpful tip
Choose sweet or Tarocco oranges to counteract the bitterness of the olives and add a pinch of orange zest to give more aroma.
Salad of spinach, beetroot and Walnuts
Ingredients for 1 person:
• Raw spinach - 100 g
• Cooked beetroot, diced - 100 g
• Shelled walnuts - 4 halves
• Extra virgin olive oil - 1 tablespoon (13 g)
• Balsamic vinegar or lemon juice, salt
Calories per serving: approximately 250 kcal
Helpful tip
Choose pre-cooked beetroot in a bag to save time and lightly toast the walnuts to give them more flavour and crunch.
Crunchy cabbage and apple salad
Ingredients for 1 person:
• Purple or white cabbage - 120 g
• Apple (Gala or Renetta variety) - 1/2
• Extra virgin olive oil - 1 tablespoon (13 g)
• Lemon juice - 1 tablespoon
• Shelled walnuts - 4 halves
• Salt and pepper
Calories per serving: approximately 220 kcal
Helpful tip
Cut the cabbage very thinly for a more delicate texture and add walnuts for crunchiness and healthy fats.
3 Light soups with extra virgin olive oil
In winter, soups are the ideal comfort food to warm up the body and gently purify it. With seasonal vegetables and a spoonful of extra virgin olive oil, they become nutritious, digestible and vitamin-rich dishes. Perfect for lunch or dinner, they help you regain lightness and well-being without sacrificing taste.
Cauliflower soup with rosemary
Ingredients for 1 person:
• Cauliflower - 250 g
• Small potato - 80 g
• Leek - 50 g
• Vegetable stock - 300 ml
• Extra virgin olive oil - 1 tablespoon (13 g)
• Rosemary, salt, pepper
Calories per serving: approx. 210 kcal
Helpful tip
Leave a few small florets whole to add some texture.
Method
To prepare the cauliflower soup, start by washing the cauliflower and separating the florets, setting aside a few small ones for the final decoration and to give a little texture. Peel the potato and cut it into cubes, then clean the leek and slice it thinly.
Heat the vegetable stock in a small saucepan and add the cauliflower, potato and leek. Add a sprig of rosemary, bring to the boil and then lower the heat, leaving to simmer for about 15 minutes, until the vegetables are soft. Remove the sprig of rosemary and blend everything with a hand blender until you have a smooth cream.
If you want to add a little texture, you can add the small florets you set aside during the last five minutes of cooking, so they remain slightly crunchy. Season with salt and pepper to taste, pour the soup into a bowl and finish with a drizzle of extra virgin olive oil.
Cream soup of pumpkin and leek
Ingredients for 1 person:
• Pumpkin (Mantovana variety) - 250 g
• Leeks - 60 g
• Potato - 80 g
• Vegetable stock - 350 ml
• Extra virgin olive oil - 1 tablespoon (13 g)
• Nutmeg, salt
• Pumpkin seeds, to taste
Calories per serving: approximately 240 kcal
Helpful tip
Replace half of the stock with water and a pinch of ground cinnamon; this brings out the natural sweetness of the pumpkin without adding sugar.
Method
To prepare the pumpkin and leek soup, start by cleaning the pumpkin, removing the skin and seeds, then cut it into evenly sized cubes. Wash and thinly slice the leeks, while the potato should be peeled and cut into small cubes.
Pour the vegetable stock into a small saucepan and, if you want an extra touch of natural sweetness, you can replace half of it with water and add a pinch of ground cinnamon. Bring the liquid to a gentle boil and add the pumpkin, leek and potato, leaving them to cook over a low heat for about 15-20 minutes, until the vegetables are tender.
Once cooked, blend everything with a hand blender until you obtain a smooth and velvety cream. Season with salt and add a pinch of nutmeg, then pour the soup into a bowl. Complete the dish with a drizzle of extra virgin olive oil and, if you like, some toasted pumpkin seeds to add crunchiness and a contrast of flavour.
This soup is ideal for bringing out the natural sweetness of the pumpkin without adding sugar, offering a light, nutritious and comforting dish.
Savoy cabbage, carrot and chickpea soup
Ingredients for 1 person
• Savoy cabbage - 150 g
• Carrots - 80 g
• Cooked chickpeas - 100 g
• Vegetable stock - 350 ml
• Extra virgin olive oil - 1 tablespoon (13 g)
• Garlic (optional), salt, pepper
Calories per serving: approximately 280 kcal
Helpful tip
Drain and rinse the tinned chickpeas to remove the preserving liquid.
Cook slowly to allow the savoy cabbage and carrots to absorb the flavours.
Method
To prepare the savoy cabbage, carrot and chickpea soup, start by washing the savoy cabbage and cutting it into thin strips, while the carrots should be peeled and sliced into rounds or thin sticks. If using tinned chickpeas, drain them well and rinse them under running water to remove the preserving liquid.
Put the vegetable stock in a small saucepan and bring it to a gentle boil. Add the savoy cabbage and carrots, leaving them to cook slowly over a low heat for about 15-20 minutes, so that the vegetables release all their flavour. If you like, you can add a whole clove of garlic to flavour the soup, remembering to remove it before serving.
When the vegetables are soft, add the chickpeas and leave to flavour for a few minutes, stirring gently. Season with salt and pepper to taste, then pour the soup into a bowl and finish with a drizzle of extra virgin olive oil. The soup is ready to be enjoyed: nutritious, light and with a delicate flavour.
Tips on using extra virgin olive oil
How much EVO oil should you consume per day? The recommended amount is 2-4 tablespoons raw (about 30-60 ml), distributed among salads, soups and light cooking.
Even in a light diet, EVO oil should never be eliminated: it is a source of good fats essential for cardiovascular health, digestion and vitamin absorption.
Why choose EVO oil over other oils?
Extra virgin olive oil (EVO) is preferable to other oils, especially for health reasons, stability in cooking and nutritional quality. Here are the main reasons, explained in simple terms.
1. Better fat profile
EVO oil is rich in monounsaturated fats, particularly oleic acid, which help reduce LDL ('bad') cholesterol and maintain or increase HDL ('good') cholesterol. Many seed oils, on the other hand, are richer in polyunsaturated fats, which oxidise more easily.
2. Rich in natural antioxidants
It contains polyphenols and vitamin E, powerful antioxidants that protect cells from oxidative stress and have an anti-inflammatory effect. Refined oils (such as corn, sunflower or soybean) are almost devoid of these compounds because they are lost during processing.
3. More heat stable
Contrary to popular belief, EVO oil is more stable when cooking than many seed oils because it is more resistant to oxidation. This means that it produces fewer harmful substances when heated, especially at low and medium temperatures.
4. Less industrial processing
It is obtained solely through mechanical pressing, without chemical solvents or refining processes. Many other oils undergo high-temperature treatments that reduce their nutritional value.
5. Documented health benefits
Regular consumption of EVO oil is one of the pillars of the Mediterranean diet, which is associated with a lower risk of cardiovascular, metabolic and inflammatory diseases.
6. Taste and versatility
In addition to its health benefits, EVO oil enhances the flavour of dishes and allows you to use less seasoning, as it is more aromatic and satisfying.
Conclusion
It is possible to get back into shape after the holidays without sacrificing taste: just choose natural, nutritious ingredients such as extra virgin olive oil and fresh seasonal vegetables, balanced with proteins and carbohydrates.
Try our detox recipes with extra virgin olive oil now and discover how a simple drizzle of oil can make all the difference to your wellbeing.
* The images in this article are for illustrative purposes only.
This article is for informational purposes only and is not intended to replace the advice of a healthcare professional.