Are Olives Good For You?
Overall, yes, olives can be good for you and are a great part of an anti-inflammatory food plan! Do you know what I always say about olives? Olive’em!!! Every variety is wonderful as a snack. They are a Mediterranean fruit. The fruit is a good source of bisphenols which prevent the accumulation of cholesterol in your artery walls. Because olives are a fermented food, they have lactobacillus components. They are also rich in phenolic compounds and which makes them anti-inflammatory.
Olives represent a healthy “fat”. They hold 11-15% fat. It is a monounsaturated fatty acid called oleic acid. Magically tasty and the best part; they are easy to pack in a pouch. Easily place in small glass containers or serve quickly as an appetizer to a hungry crowd.
What is a Concern with Eating Olives?
One of the big concerns, depending upon your health needs, is that olives contain a lot of salt. Sodium is added as a preservation ingredient during processing. The fruit can be brined, bottled, or canned. A single serving of black olives has over 735 milligrams of sodium. This is a significant portion of the 1,500 milligrams the American Heart Association recommends. Green have even more sodium.
If you consume too much sodium you can open yourself up to more risk of heart attack, stroke, and high blood pressure. Keeping an eye on your sodium by consuming olives in moderation is a smart plan.
What is the Difference Between Black & Green?
Green olives are unripe and soaked in lye to preserve them. Black are fully ripe before picking. They are soaked in brine to reduce the bitterness of the fruit.
Great served plain, chopped up in a tapenade, mixed in with scrambled eggs, tossed in a tuna salad, or marinated lightly with herbs, serving them is easy. If there are leftovers of the recipe below, chop up the remainder and toss in your next dish.
Herb-Marinated Olives Recipe
- 2 cups kalamata olives, pitted
- 1 cup olives, large green pitted
- 1 cup black olives, pitted (or any other variety you prefer)
- 4 cloves garlic, crushed
- 1/2 cup extra virgin olive oil
- 2 Tbsp lemon juice
- 2 Tbsp fresh parsley, chopped
- 2 Tbsp fresh rosemary, chopped
- 2 tsp lemon zest
- 1 tsp Italian seasoning mix
- ½ tsp crushed red pepper flakes
- Combine all ingredients in container
- Place in refrigerator for 2 days, stirring occasionally
- Serve as snacks, best at room temperature