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The one ingredient I cannot live without in my kitchen…

Jacqueline Alwill

Brown Paper Nutrition

Did you guess it? EXTRA VIRGIN OLIVE OIL. No doubt if you’ve been part of the Brown Paper Community for a while then you see I use it in a variety of ways in different recipes. Let’s discuss the health benefits first though and then we’ll get into the recipes…

WATCH THIS VIDEO and see how I cook with extra virgin olive oil throughout the course of our day! 

Extra virgin olive oil (EVOO) is considered beneficial for health due to its rich nutritional profile and various bioactive compounds, which can support

  1. Heart Health: EVOO is a key component of the Mediterranean diet, which is associated with a reduced risk of heart disease. It is high in monounsaturated fats, which can help lower LDL (bad) cholesterol levels and reduce the risk of cardiovascular diseases when consumed as part of a balanced diet.
  2. Antioxidants: EVOO contains potent antioxidants, such as polyphenols and vitamin E, which help protect cells from oxidative damage caused by free radicals. These antioxidants have anti-inflammatory properties and may contribute to reducing the risk of chronic diseases like cancer and neurodegenerative conditions.
  3. Anti-inflammatory Properties: Some compounds in EVOO have been shown to have anti-inflammatory effects, which may help alleviate symptoms of inflammatory conditions such as rheumatoid arthritis and inflammatory bowel disease.
  4. Brain Health: The polyphenols found in EVOO have been linked to improved cognitive function and a reduced risk of cognitive decline and neurodegenerative diseases like Alzheimer’s disease.
  5. Digestive Health: EVOO is known to have a positive impact on digestive health. It can help improve digestion and nutrient absorption, and it may also have a protective effect against stomach ulcers and gastritis.
  6. Weight Management: Despite being calorie-dense, studies suggest that the consumption of EVOO as part of a Mediterranean-style diet may be associated with better weight management and a lower risk of obesity.
  7. Skin Health: EVOO is often used in skincare products due to its moisturizing and antioxidant properties. When consumed as part of a balanced diet, it can contribute to healthy skin from the inside out.


Some recipes you’ll see on repeat in our kitchen using extra virgin olive oil include: 

Here are 3 flavoursome dressing recipes based on extra virgin olive oil…


2tbsp lime juice

1/2 cup extra virgin olive oil

3 tbsp tamari

3 tsp maple syrup

Whisk and store in a jar in the fridge. Enjoy within a week.



1/3 cup extra virgin olive oil

2 tbsp honey

3 tsp dijon

1/4 cup lemon juice

salt and pepper

Whisk or shake in a jar and enjoy within 1 week.



1/2 cup extra virgin olive oil

1/4 cup red wine vinegar

1 tsp seeded mustard

1/2 clove garlic, crushed

pinch dried oregano leaves

pinch chilli flakes

1-2 tsp honey or maple (optional)

Whisk or shake all ingredients together in a jar and enjoy within 1-2 weeks.


Finding ways to use 1 ingredient in a multiple ways is one piece of the cost-saving, health boosting puzzle! In HEALTH ON A BUDGET I give you over 65 wholesome delicious and budget friendly recipes to keep your health and your budget in better balance. Download it via the SHOP today for $13.99AUD.