Olives

Olives

The fruit of the olive tree is widely consumed in Mediterranean countries, where its cultivation is important.

The great interest in the health benefits of olives and olive oil is due to the results of studies that have shown a low incidence of coronary heart disease and certain types of cancer in countries with a Mediterranean diet.

Olives, and especially olive oil, are an integral part of this diet.

Olive characteristics

  • Rich in monounsaturated fats
  • Rich in calories
  • Source of vitamin E
  • Helps protect the cardiovascular system
  • Source of antioxidants

Nutritional and caloric values of the olive

For 100 g of marinated green olives:

  • Energy: 155 calories
  • Water: 75.8g
  • Protein: 1.31g
  • Carbohydrates: -
  • Lipids: 15.7g
  • Fibre: 3.6g
  • Saturated Fatty Acids: 2.33g
  • Monounsaturated fatty acids: 11.1g
  • Polyunsaturated fatty acids: 1.51g
  • Cholesterol: 1mg
  • Sodium chloride salt: 3.15g
  • Calcium: 58mg
  • Chloride: 1760mg
  • Copper: 0.11mg
  • Iron: 0.16mg
  • Iodine: < 20 mcg
  • Magnesium: 24mg
  • Manganese: 0.03mg
  • Phosphorus: 6.7mg
  • Potassium: 31 mg
  • Selenium: < 20 mcg
  • Sodium: 1260mg
  • Zinc: 0.07mg
  • Beta-carotene: 26.5 mcg
  • Vitamin D: < 0.25µg
  • Vitamin E: 5.23mg
  • Vitamin K1: 13.9 mcg
  • Vitamin C: <0.5mg
  • Vitamin B1 or thiamine: <0.015mg
  • Vitamin B2 or riboflavin: <0.01mg
  • Vitamin B3 or PP or niacin: <0.1mg
  • Vitamin B5 or pantothenic acid: 0.035 mg
  • Vitamin B6: 0.018mg
  • Vitamin B9 or total folate < 5 mcg

Olives are rich in calories (155 cal/100 g) due to their high fat content.

They are also rich in sodium and vitamin E.

The benefits of the olive

Olives and olive oil have remarkable nutritional benefits:

  • Reduced cardiovascular risk
  • Source of antioxidants
  • Good source of vitamins E and K

Choosing the right olives

When harvested, the olive is a small, fleshy, oval fruit, black or green in colour, containing a kernel.

This pit is actually a seed that allows the olive tree to grow.

Commercial black olives are usually green olives that have acquired their dark colour during the aging process, in contact with oxygen, soda or other elements added to the marinade.

They are harvested before they are fully ripe.

Olives harvested black when ripe are usually, but not always, wrinkled.

Good olive oils are presented in dark glass containers to protect them from the damaging effects of light.

Some are wrapped in aluminium foil for the same reason.

Ideally, the production and use-by dates should be indicated on the bottle.

Although the terms "extra virgin" and "virgin" in principle mean that the oil is of good quality, in practice this is not always the case, and manufacturers have found a way of altering the acidity, which usually allows these categories to be established.

Be wary of pale, low-smelling oils offered at low prices.

It is also important to note that the term "virgin olive oil" is not regulated.

Lower quality oils are treated with solvents and industrially refined several times.

Storing olives correctly

Brined olives can be kept for up to a year in their sealed containers.

Refrigerate after opening.

Store in a cool place away from light. Do not refrigerate. Close tightly after use.


Olive Preparation

How to cook it? How to combine them?

  • Add a drizzle of olive oil to grilled fish or meat, peeled potatoes or other cooked vegetables.
  • Replace butter in a quiche base with olive oil
  • Brown large slices of country bread in the oven, rub with garlic, drizzle with a good, very tasty olive oil, sprinkle with salt and enjoy immediately.
  • Heat two cups of water, a bay leaf, pepper, vinegar, garlic and salt in a saucepan for about 15 minutes. Add the diced aubergine and cook for a few minutes. Drain, dry and cool. Mince the aubergines with the pitted olives and add the olive oil to obtain a thick puree. Spread on bread and enjoy. You can replace the aubergines with artichoke hearts.
  • In pestos made with basil or other aromatic herbs
  • In mayonnaise and salad dressings
  • In Tuscany, a thick soup is made by mixing cooked cannelloni beans (which can be replaced by ordinary white beans), spring onions, herbs - rosemary, thyme, bay leaf - and olive oil in a blender or food processor. Heat this mixture with chicken or vegetable stock for about 20 minutes, add as many cooked beans as possible and cook for 10 minutes. Rub the bread slices with garlic, place in bowls, pour in the soup and add a drizzle of olive oil.
  • Serve the lettuce hearts with halved black olives, diced cheese and sliced spring onions. Sprinkle with olive oil and pepper
  • Serve the pasta with a drizzle of olive oil with parsley and garlic.
  • Place the dried goat's cheese pieces in a jar, alternating with savory or other herbs of your choice. Fill the jar with olive oil, place in the fridge and wait 1 month before serving as a starter or in a salad.
  • Fry a chicken and add green and black olives at the end of cooking.
  • In Sicily, muffolata salad is made by marinating different types of olives, celery, cauliflower, carrot pieces, peppers, onions, capers, parsley and pepperoncini (a slightly hot Italian pepper). This preparation can be kept in the fridge for 7 days and then served as an accompaniment to a charcuterie and cheese platter.
  • Niçoise salad with rice and tuna. Use small olives for this dish
  • Add sliced green or black olives to the dough just before the second kneading and rising, and fold them into the dough. Before putting the bread in the oven, brush it with olive oil.