Olives are a great addition to any meal for a chewy and salty flavor.
Olives have a fantastic chewy, soft, tender, and “meaty” texture, perfect to add to dishes to give them a unique bite and distinct flavor. Depending on the type of olive, the flavor will vary amongst the several varieties of olives including green, kalamata, black, and also vary from the region where they’re grown. Olives are very popular in Mediterranean diets and have been associated with healthful benefits.
How to Use:
Use chopped in salads, on pizza, stir into pasta dishes, millet, quinoa, wild rice, and other carbohydrates; use in dips for a salty and rich flavor such as hummus or tapenade. Try incorporating whole pitted olives in an appetizer or small plate or tossed in salads.
Nutrient Breakdown of Olives:
*per 1 cup
Healthy Fats — monounsaturated and a small amount of omega-3 fatty acids
Copper — 38% DV
Iron — 25% DV
Vitamin A — 18% DV
Vitamin E — 15% DV
Anti-inflammatory nutrients, phytonutrients — terpenes, flavones, anthocyanidins, flavonols
Olives have been shown to help decrease cholesterol (LDL), and improve the LDL: HDL ratio (“bad” to “good” cholesterol), which leads to lowering the risk of heart disease. Olives also contain many antioxidants from vitamin E and trace minerals zinc and selenium, all of which provide protection from oxidative stress. The antioxidants, vitamins, and minerals found in olives have also been shown to help protect against cancer.
Where to Purchase:
Health food stores, grocery stores, farmers markets, or online retailers
Tips and Tricks:
Add olives to a platter or small plate for an appetizer alongside gluten-free crackers, hummus, roasted veggies, or add your favorite “small plates”.