Olives101.com

Olives are the fruit of a tree called Olea europaea. Olea is the Latin word for ‘oil’ reflecting its ancient Mediterranean history and its high oil content.

The oil, say nutritionists, is 75 per cent oleic acid, a monounsaturated fat that has been shown in numerous medical studies to help lower blood cholesterol.

The International Olive Oil Council also said olives are an excellent source of vitamin E, a nutrient known to be the body’s primary fat-soluble antioxidant. Vitamin E is thought to chase down and neutralize cancer-causing free radicals in all the fat-rich areas of the body.

“Good” fats such as olive oil are an important part of a healthy diet, said Health Canada.

Here are some olive ideas:

• Olive tapenade is a delicious and easy-to-make spread that you can use as a dip, sandwich spread or topping for fish and poultry. To make it, put pitted olives in a food processor with olive oil, garlic, lemon juice and your favourite seasonings.
• Toss pasta with chopped olives, tomatoes, garlic, olive oil and fresh herbs of your choice.
• Use an olive oil spread instead of butter or margarine on sandwiches or in cooking and baking recipes. Choose one that has a high content of olive oil for the best quality and nutrients.
• For a zesty snack, marinate olives in olive oil, lemon, coriander seeds and cumin seeds.
• Add chopped olives to your favourite tuna or chicken salad recipe.
• Set out a small plate of olives on the dinner table along with some vegetable crudites for your family to enjoy with the meal.

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