Olives are oval-shaped fruits,botanically known as Olea Europaea.They have been used for their culinary value and medicinal benefits for thousands of years way back to Greece and Rome.They are a staple ingredient in the Mediterranean diet and are used in salads,sandwiches,pizzas,pesto etc.
Nutritional Value Of Olives:
The health and medicinal benefits of olives mainly come from iron,calcium,fiber,copper,Vitamin E,K,sodium etc.Olives are a rich source of antioxidants like tyrosol,oleanolic acid etc.
Serving size = 100g
Nutrient Value
Water 79.99
Energy 116
Protein 0.84
Total Lipid 10.9
Carbohydrate 6.04
Fiber 1.6
Sugars 0
Calcium 88
Iron 6.28
Magnesium 4
Phosphorous 3
Potassium 8
Sodium 735
Zinc 0.22
Vitamin C 0.9
Thiamine 0
Riboflavin 0
Niacin 0.04
VitaminB-6 0.01
Folate 0
Vitamin B-12 0
Vitamin A 17
Vitamin E 1.65
Vitamin D 0
Vitamin K 1.4
Fatty Acids 2.28
Cholesterol 0
Health Benefits Of Olives:
1.Antioxidant Properties:
Olives are antioxidants powerhouses which work right from reducing inflammation to fighting bad bacteria.
2.Reduce Inflammation:
Various compounds in Olives function not only as antioxidant compounds but also as anti-inflammatory ones.These reduce the inflammation from the body,which includes a reduction in pain and irritation in the joints,muscles,injuries etc.
3.Aid Digestion:
High fiber content ensures proper functioning of your digestive system.Fiber also boosts heart health by eliminating excess cholesterol in the blood.
4.Skin Care:
Intake of Olives helps reduce signs of aging such as wrinkles and other skin related diseases.The presence of copper,iron,fiber,Vitamin E along with other nutrients help in keeping skin soft and healthy.
5.Improve Heart Health:
Olives contains the mono saturated fat called oleic acid,which has been linked to preventing heart diseases such as heart attacks,strokes etc.
Olives are rich in antioxidants which are commonly liked to cancer prevention.It also protects the heart.
The fiber present in olives boosts heart health by eliminating excess cholesterol in the blood.
6.Prevent Cancer:
Olives contains anthocyanins,which are positively connected to cancer prevention as an antioxidant and also an anti-inflammatory substance.
As mentioned above Olives has oleic acid,which inhibit growth factor receptors that trigger the development of breast cancer.
7.Treat Allergies:
By adding olives to your regular diet,you may reduce the signs of seasonal allergies,as well as specific allergic reactions.
8.Improve Circulation:
Olives are a rich source of both iron and copper .These two components helps in the creation of red blood cells.Without these two minerals,red blood cell count in the body will go disappear,resulting in anemia.
Fun facts of olives:
1.Olives is an evergreen tree because it doesn’t drop its leaves in winter.
2.Olives cannot be eaten directly from the tree since they are extremely bitter and astringent.
3.Olive oil is naturally cholesterol,sodium and carbohydrate free.
4.Olives are of different colors like green,purple,dark brown,black,pink color.
5.Olive tree originates from the coast of Mediterranean sea western Asia.
6.One of the oldest olive tree in the world is on the island of Crete.
Side Effects Of Olives:
1.Olive oil might lower blood sugar.People with diabetes need to check their blood sugar when using olive oil.
2.Olive oil might affect blood sugar.Using olive oil might affect blood sugar control during and after surgery.Stop taking olive oil 2 weeks before surgery.
How to buy and store olives?
1.Olives is such a fruit which cannot be brought directly as it tastes really horrible.So to them edible,professional olive processors and home cooks use three different methods to remove the oleuropein.
The first two methods are soaking them in water or fermenting them in a salt brine.
The third method is a chemical shortcut method.It involves soaking the olives in Lye or sodium hydroxide.Sodium hydroxide speeds up the chemical breakdown between oleuropein and sugar to less bitter.
2.Once opened the olives should be kept in the fridge,fully submerged in their liquid.
3.Never store open cans in the fridge,place the olives and their liquid in an airtight jar or plastic container before putting them in the fridge.
North Indian Dish:
Herbed potato and green olive salad recipe:
This recipe is a simple,tangy and lemony salad which is perfect for the summers.
Nutrition Facts
Serving size = 1 serving
Nutrients Value
Calories 84.1
Total Fat 3.0g
Cholesterol 0.0mg
Sodium 232.3mg
Potassium 360.1mg
Total Carbohydrate 12.9g
Protein 1.5g
Ingredients :
1.10 baby potatoes,boiled and peeled.
- 3tbsp Del Monte olive oil.
3.1 red onion ,thinly sliced.
4.3 cloves garlic finely chopped.
5.1 tbsp lemon juice.
6.2 tbsp coconut milk.
7.salt to taste.
8.whole black peppercorns crushed to taste
9.1/2 cup green olives
Method:
1.First boil and peel the potatoes and keep them aside.Yo can refrigerate until you are ready to make the salad.
2.Once the potatoes are chilled,add them in the mixing bowl and all the other remaining ingredients .
3.Toss the potato and green olive salad well and refrigerate for another couple of hours so that the flavors seep in.
4.It is ready to serve once it is chilled.
Olive and tomato pasta:
An intense tomato sauce,perked up with capsicum,spices and herbs plays an important role for the perfectly cooked farfalle,which makes the ensemble look very attractive indeed.
Nutrition Facts:
Serving size =1 serving
Nutrients Values
Calories 209.2
Total Fat 4.9g
Cholesterol 0.0mg
Sodium 198.6mg
Potassium 113.9mg
Total Carbohydrate 33.6g
Protein 8.5g
Ingredients:
For the tomato sauce:
1.2 cups chopped,deseeded tomatoes.
2.2 tbsp oil
3.1 bay leaf
4.6 whole peppercorns
5.1/4 cup finely chopped capsicum
6.1 tsp dried oregano
7.1/4 cup tomato puree
8.1/4 cup tomato ketchup
9.1 tsp sugar
10.Salt to taste
Other ingredients:
1.1 cup farfalle
2.2 tsp olive oil.
3.1/4 cup chopped black olives
4.2tbsp fresh cream
5.1/2 tsp dry red chilli flakes
6.Salt to taste
For the garnish
2 tbsp grated cheese
Method:
1.Heat the oil in a pan,add the bay leaf and peppercorns and saute ona medium flame for a few minutes.
2.Add the capsicum and saute for a few more minutes.
3.Add the tomatoes and 1/2 cup of water and simmer on a medium flame for about 5 to 7 minutes.Stir ocassionally.
4.Add the oregano,tomato puree,tomato ketchup,sugar and salt.Mix well and cook for about 2 to 3 minutes and keep aside.
5.Heat the oil in a pan,add the prepared tomato sauce,black olives,cream and chilli flakes.Mix well and cook on a medium flame for about 2 to 3 minutes.
6.Add the farfalle ,salt and mix well.Cook on a medium flame for about 1 to 2 minutes.
7.Serve immediately with grated cheese.
Best time to consume olives:
1.There is no such time to eat olives.You can consume it anytime and with any meal of the day.
2.You can include olives in your lunch,dinner.Even you can consume them in your salads.
3.The recommended dose is about 25 grams or seven olives.It is best not to eat them all together at one go.
4.Split the dosage among the different times of the day.
