Health benefits of olives

September 16, 2014, by Katie Wilhelmi RD, LD , The Journal

I love olives. They are one of my favorite foods. Ironically, my 2-year-old also loves them. My husband claims it’s because I ate way more than my share when I was pregnant. Whatever the reason might be, I’m glad he likes them too.

Olives are a main ingredient on any pizzas we make at our house. They are common on holiday tables and at parties on traditional relish trays. But olives are also an ideal ingredient to add flavor and variety to foods all year long.

Olives come in many different shapes, colors, sizes and flavors. The difference between black and green olives is simply the ripeness. Green olives are unripe and black olives are fully ripe. Olives, both ripe and unripe, are cured or pickled before eating. The reason for this is that fresh olives are too bitter to eat because they contain oleuropein. Oleuropein is full of antioxidants that actually make the olives good for us.


Even though olives have a high fat content – 15 to 30 percent – the majority of fat is heart-healthy monounsaturated fat. Olives are also considered a good source of vitamin E and contain the natural antioxidants found in oleuropein. Four or five medium to large ripe olives have only 25 calories and 2 grams of fat. Because of the curing process, olives do contain sodium. Rinsing olives first before eating will help reduce some of the sodium.

If you are looking for new ways to try serving olives one way is to make a tapenade. Tapenades are an olive puree or paste blended with seasonings and herbs. All you need is a food processor, blender or knife with a cutting board to prepare a basic tapenade. Tapenades are the perfect building blocks to use with baguettes, crackers or pita chips for holiday parties. For another fun appetizer idea using olives try the stuffed olive recipe below.

Gouda-Stuffed Olives (Serves 24).

All you need

1 oz Gouda cheese | 1 (6-oz) can large black ripe pitted olives, drained | 3 oz thinly sliced prosciutto or deli ham

All you do

1. Cut Gouda cheese into small (1/4-inch) pieces; stuff one piece into each olive.

2. Cut prosciutto into 3-by–inch strips; fold each strip lengthwise once to form 3-by–inch strips.

3. Wrap a strip of prosciutto around each olive; secure with a toothpick.

4. Cover and chill up to 24 hours before serving.

Nutrition per serving: Calories 20, Total fat 1.5 g, Sodium 150 mg, Total carbohydrate 0 g

This information is not intended as medical advice. Please consult a medical professional for individual advice.

Katie Wilhelmi is a registered dietitian at the New Ulm Hy-Vee.



Here’s the skinny on good fats

You can’t lose weight and stay fit simply by removing fat from your diet. But you can give your body fats that are more beneficial to your health.

WOULD ALL OF our weight loss problems be solved if we just removed fat from our diets? Unfortunately, it’s not that simple.

Fats are a vital part of a healthy diet, providing essential fatty acids, assisting in absorbing vitamins A, D & E, and acting as a great source of energising fuel. But it’s easy to get confused about what constitutes good fats and bad.

Here’s the skinny on fats: There are many different types of fats and they can be conveniently divided into four main categories: saturated fats, monounsaturated fats, polyunsaturated fats, and trans fats. A balanced diet should contain a good mix of fats while avoiding trans fats all together.

Monounsaturated fats

This type of fat is found in a variety of foods and oils like olives, almonds, cashews, peanuts, peanut butter and avocados.

delicious pb

PB (no J).

Source: Shutterstock.

Monounsaturated fats can help reduce bad cholesterol levels in your blood which can also lower the risk of heart disease and stroke. They also produce nutrients that assist in developing and maintaining the body’s cells.

Polyunsaturated Fats

Foods high in polyunsaturated fats include soybean oil, sunflower oil, flaxseeds, walnuts, tofu and fatty fish such as salmon, mackerel and trout.


Flaked tuna and olives, a great way to boost your monounsaturates and polyunsaturates in one sitting.

Source: Shutterstock.

In addition to reducing your bad cholesterol levels, polyunsaturated fats contain essential omega-3 fatty acids which boost brain function and may strengthen the immune system.

Saturated Fats

Saturated fats are contained naturally in many foods including fat on lamb, fatty beef, poultry with skin, full fat dairy products and take away foods. At SMART Training we suggest that clients limit saturated fats to less than 10% of your total daily calories. We suggest trimming visible fat from meat or removing the skin from chicken or swapping butter for sunflower or olive spread.

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Olive LEAF may be the key to heart health, say experts, as drink using the ingredient launches in Britain



1408747913221_Image_galleryImage_OVIVO_Organic_Olive_Leaf_Forget the health benefits of olives and olive oil – the latest boost to wellbeing is the humble olive leaf. It was once a folk remedy revered by the Greeks, while ancient Egyptians used it for mummifying royalty. But a drink made from olive leaf extract – taken from freshly picked Italian organic olive leaves – is the first health supplement of its kind to be launched in Britain. A new scientific review in the journal Complete Nutrition shows it contains two antioxidant compounds known to support heart health that are among the most potent yet discovered.

Oleuropein, a polyphenol produced by the olive tree, makes it particularly robust and resistant against insect and bacterial damage. The other compound hydroxytyrosol, is thought to be a major ingredient of virgin olive oil – one of the cornerstones of the heart-healthy Mediterranean diet. Although it is found in olives and olive oil, the highest concentrations occur in the leaf. The 5mg dose contained in a serving of Ovivo Organic Leaf Infusion with Calendula has been approved by the European Food Safety Authority (EFSA) as having antioxidant activity. Dr Pamela Mason, chair of the Government’s Advisory Committee on Borderline Substances, suggests the combination of hydroxytyrosol and oleuropein may hold the key to many of the health benefits associated with olives and the Mediterranean diet.


Both have powerful antioxidant activity and have been shown to reduce the oxidation of ‘bad’ LDL cholesterol – the process that makes it hazardous to health. A study found a twice-a-day 500mg dose of olive extract was as effective as an ACE inhibitor at reducing both diastolic and systolic blood pressure. Unlike the prescription-only blood pressure pill, the extract also significantly lowered levels of triglycerides, blood fats linked to heart problems. Another trial investigating the impact of olive leaf extract on blood sugar control reported a significant improvement in insulin sensitivity after just 12 weeks. The review also included a study in patients with type 2 diabetes which showed improved insulin levels and lower levels of a marker linked to a greater risk of diabetes-related complications. The review concludes: ‘This extremely promising ingredient, olive leaf, is worthy of considerable further research.’

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Olive oil ice cream recipe

olive-oil-ice-crea_2985678bMAKES 1.2 litres (2 pints)

875ml (1½ pints) full-fat milk
250ml (9fl oz) double cream
220g (8oz) caster sugar
10 egg yolks
½ tsp vanilla extract
good pinch sea-salt flakes, plus more to serve
75ml (2¾fl oz) extra-virgin olive oil (a fruity one), plus more to serve

Begin by setting a bowl in a sink of ice-cold water.

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Roast string beans for an unexpected burst of flavour

We’re used to seeing green string beans as a side dish, but the white variety is often forgotten. Similar in taste and texture, I like changing it up with this uncommon pick.

These beans are filled with antioxidants and can be stored for at least a week if unwashed and placed in a plastic bag in the refrigerator crisper. Roasting the beans along with the garlic, tomatoes and black olives gives you a true Mediterranean feel. Great as a side dish or salad on its own.beans

1. Preheat the oven to 425 F. Line two baking sheets with foil and lightly coat with cooking spray.
Place the garlic cloves and tomatoes on one of the foil-covered baking sheets. Place the string beans on the other sheet. Spray both sheets of vegetables with vegetable oil.
Bake for 10 minutes, then remove the tomatoes. Continue baking for another 10 minutes until the beans are slightly browned and the garlic is soft. Carefully squeeze out the garlic cloves. Continue reading

Chicken with Lemon and Green Olives

In this budget-friendly dish, chicken drumsticks become luscious and tasty after a long stint in the moist environment of the slow cooker. Serving them with a piquant lemon and olive relish helps to cut the richness of the meat. Accompany with creamy mashed potatoes or a savory herbed rice pilaf for soaking up the flavorful juices.


Chicken with Lemon and Green Olives

3 lb. (1.5 kg) chicken drumsticks, trimmed  of excess fat | Salt and freshly ground pepper, to taste | 4 Tbs. (2 fl. oz./60 ml) olive oil | 1/2 yellow onion, finely chopped | 2 celery stalks, finely chopped | 2 sprigs fresh thyme | 3 bay leaves | 5 garlic cloves, finely chopped | 1/3 cup (3 fl. oz./80 ml) dry white wine | 1/4 cup (2 fl. oz./60 ml) chicken stock | 1 tsp. white wine vinegar | 3 small lemons | 1 1/4 cups (7 1/2 oz./235 g) green olives, pitted and finely chopped | 1/3 cup (2 oz./60 g) finely chopped blanched almonds | 2 Tbs. finely chopped fresh flat-leaf parsley

Pat the drumsticks dry, then season all over with salt and pepper. In a large, heavy frying pan over medium-high heat, warm 2 Tbs. of the oil. When the oil is hot, working in batches to avoid crowding, add the chicken and sear, turning as needed, until golden brown, about 8 minutes total. Transfer the chicken to a plate.

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A wealth of olives turns into condiment for pasta

Olive tapenade, an earthy, salty paste of olives, capers, anchovies, garlic and other flavorings, is easy to find jarred in specialty shops. But when you whip up a batch yourself at home, the flavors pop in a surprising way that makes you never want to buy it in a jar again.

ct-ct-food-fast-olive-pasta01-jpg-20140711I’d made tapenade before with dark olives, but never green. But recently when faced with an overabundance of green olives, I turned to the food processor. We had so many large green olives that I made a huge batch — then faced the problem of what to do with it all. Although olive tapenade keeps well, it doesn’t keep forever. How to use it up? Pasta.

In this dish, the paste is tossed with linguine, then given a flavor boost and heft with rich sausage. Arugula at the end contributes freshness and zing. The tapenade proportions are based on experimentation. I basically thought of the ingredients that usually go into a jar, then played with the amounts. You could do that as well, adjusting with more capers or orange zest instead of lemon or what have you. The key is to start with good quality olives from that olive bar at the grocers.

Linguine with green olive tapenade and sausage

(Prep: 10 minutes Cook: 20 minutes Makes: 4 servings)

Ingredients: 3/4 cup pitted green olives | 1 clove garlic | 1 anchovy fillet, rinsed | 1 tablespoon capers, drained, rinsed | 1 teaspoon lemon zest | 2 tablespoons extra-virgin olive oil | 1 pound linguine | 4 Italian pork or turkey sausage links | 1 cup freshly grated Parmesan, pecorino Romano or aged Asiago | 2 cups baby arugula leaves

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Breakfast with High-Phenol EVOO Reduces Inflammation Linked to Diabetes, Heart Disease

A new study published in Food Chemistry shows that adding phenol-rich olive oil to breakfast successfully lowers the inflammation linked to metabolic syndrome.


Inflammation is associated with metabolic syndrome, an increasingly common condition characterized by the presence of three of the following pathologies in an individual: obesity (particularly abdominal fat), high blood pressure, a low level of “good” HDL cholesterol, high fasting blood sugar and a high level of triglycerides. Left untreated, metabolic syndrome can trigger diabetes, stroke and heart disease.

Forty-nine patients with metabolic syndrome added 40 ml of high-, medium- or low-phenol virgin olive oil to their breakfast. The high-phenol olive oil (398 parts per million) breakfast neutralized pro-inflammatory gene expression in patients while reducing pro-inflammatory cytokines in blood plasma. The result was an overall lower level of post-meal inflammation.

Phenols — phytochemicals found in plant-based foods such as olives, coffee, tea, and chocolate — have been enjoying the nutritional limelight as an increasing number of health-related benefits are revealed. While the lion’s share of studies to date focus on their anti-oxidant benefits, growing evidence shows that phenols also reduce inflammation.

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A nice way to serve Chalkidiki olives

Making a respectable showing were the “little piggies” appetize and stuffed olives. The piggies were made of ham and cheese wrapped in pastry. They were okay but reminded me a lot of the kind of party snack you’d make at home with an assist from Pillsbury. They were served with an excellent honey mustard sauce, however, that packed a pleasant, vinegary punch. The menu promised a “mixed selection” in relation to the stuffed olives. I thought that meant a selection of olives, but what arrived was all green olives stuffed with a selection of cheeses: blue, goat and feta. Since I like green olives, I enjoyed all three kinds.

20 Healthy Foods to Keep in Your Kitchen

Moms and dads are always looking for new recipes that are quick, easy and nutritious for their family.  If you’ve got the right ingredients on hand, you can whip up a fast, flavorful meal in no time. What are these magical foods?  Get your list writing tools together and start taking notes now.

bigstock-Close-up-of-a-shopping-list-at-39661390 copy asked registered dieticians, personal chefs and bloggers what their “must have” foods are for a well-stocked kitchen. Here’s their “should haves”.

  1. Extra-virgin olive oil.  It’s one of the primary ingredients for the healthy Mediterranean diet. Los Angeles-based personal chef Hallie Norvet recommends buying cold- pressed olive oil for the best flavor. Cook with it, but also drizzle over finished dishes, like grilled fish, pasta, and vegetables sides. The fat in olive oil is considered “good fat”, but don’t overdo it. At 120 calories in a tablespoon, a little goes a long way.
  2. Nonfat Greek yogurt. Greek yogurt is packed with 18 grams of protein per 6-ounce serving. Though it’s creamy and seems indulgent, it contains just 100 calories per serving. You can substitute yogurt for mayo and sour cream in many recipes, creating great low-cal and low-fat dishes.  
  3. Canned olives. Olives are one of those foods that people either love or don’t care for. Personally, I like them. They have a long shelf life, they can be thrown into a variety of dishes, and they have heart-healthy monounsaturated fats. Go for all natural without added sodium. Throw them on top of salads, stir them into pastas, or try snacking on them. You can eat 10 for about 50 calories. “They’re perfect when you’re craving something salty, but it’s more satisfying than a fluffy cracker in your belly,” says dietitian Jenna Braddock, RD.
  4. Honey. Honey is a natural sweetener. Sweeten homemade marinades and salad dressings. Braddock also likes to incorporate it into whole-grain baking. “Whole wheat flour can be denser, but adding honey in place of regular sugar keeps things tender and moist.” In recipes that call for sugar, swap in an equal amount of honey and reduce baking temperature by 25 degrees.

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11 Reasons You Should Be Eating Olives Daily

Are you looking for healthy snack ideas? Have you ever thought about adding olives to your diet? The truth is olives make a great healthy snack.  Olives contain a lot of vitamins and macro/micro elements which do wonders to our body. Additionally, olives contain a large amount of fatty acids and antioxidants, including lutein, a potent antioxidant that neutralizes the action of free radicals and protects our body from aging.

  • PicMonkey-Collage2Olives contribute to the prevention of diseases of the heart and vessels, as well as oncological diseases.
  • Maslinic Acid in Olive Skin helps prevent against colon cancer.
  • Olives  have a therapeutic effect in arthritis, podagra, osteochondrosis – diseases of the musculoskeletal system.
  • The calcium contained in olives is important in the strengthening of bone tissue, which takes part in the formation of the joints.

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Baked Feta Cheese with Olives

Note: This recipe is designed for a wood oven, but the dish can be made in a 450-degree conventional oven.

baked feta cheese1 1/2 cups mixed olives, pitted or not, in brine | 1 tablespoon chopped lemon thyme | 2 teaspoons grated orange zest (from about 1 orange) | 3 tablespoons fresh orange juice | 1/4 teaspoon red pepper flakes | 1 teaspoon toasted fennel seeds | 2 tablespoons plus 1 teaspoon olive oil, divided | 16 ounces French sheep’s milk feta, cut into 1-inch cubes | Crostini, for serving

1. Drain the olives and place them in a small bowl. Add thyme, zest, juice, pepper flakes, fennel seeds and 2 tablespoons of olive oil. Set aside. This can be made several hours in advance and held at room temperature.

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Miranda Kerr’s beauty secret: Super food salads … feta cheese and olives included!

miranda_storysize_650_052314030436Supermodel Miranda Kerr gives credit to super food salads for her slender figure and radiant complexion.

 The 31-year-old said that she survives on a diet of healthy green smoothies and grilled lean meats, as well as a daily dose of leafy goodness packed with essential vitamins and nutrients, reports

Every day I eat a big salad with finely chopped spinach and kale, fennel and macadamia nut oil. (Also) fresh lemon squeezed on that with apple cider vinegar. And feta cheese, olives and cucumber,” she said.

Kerr also said she consumes noni juice, goji berries, chia seeds or maca powder.


What Makes a Mediterranean Diet Healthy?

Aspects Of The Mediterranean DietOlive oil is rapidly climbing up the health charts and has become popular as the wonder oil. It is the fat which is obtained from crushing olives, a fruit that is primarily grown in the Mediterranean region. With olive oil, you can cook your meals healthy, use it as a light salad dressing or just drizzle some over a boring dish to give it some depth. Slowly but steadily it is being embraced by the Indian taste buds not just for its distinct flavor but also for the numerous health benefits that it holds.

A recent study by King’s College London, shows that regular consumption of olive oil with vegetables can help in lowering blood pressure. The findings were published in the journal PNAS. The research pointed out that the health benefits of consuming olive oil with vegetables may not be found when it is combined with other food groups. 

CALIFORNIA WALNUT COMMISSION MEDITERRANEAN DIET“The findings explain why a Mediterranean diet supplemented with extra-virgin olive oil or nuts can reduce the incidence of cardiovascular problems like stroke, heart failure and heart attacks. The protective effect of the Mediterranean diet comes at least in part from the nitro fatty acids generated which inhibit soluble Epoxide Hydrolase to lower blood pressure” explained professor Philip Eaton, King’s College, London.

The Mediterranean diet typically includes unsaturated fats found in olive oil, nuts and avocados, along with vegetables like spinach, celery and carrots that are rich in nitrites and nitrates. When these two food groups are combined, the reaction of unsaturated fatty acids with nitrogen compounds in the vegetables resulted in the formation of nitro fatty acids. Nitro fatty acids help in lowering blood pressure. This is one of the reasons why those living in the Mediterranean regions have higher life expectancy and lesser cases of cardiovascular diseases. 

mediet2Olive oil is low in saturated fats and a good source of mono-unsaturated fats (MUFAs) which is healthy dietary fat. Mono-unsaturated fats and polyphenols also help in lowering bad cholesterol.

Inputs from IANS (source:

A taste of the Mediterranean: Olives — their oil and our health

Olives in bowls in a shop. Black and green olivesContinuing with the Mediterranean eating theme practically requires that we cover olives and olive oil at some point in the discussion, since they are so widely consumed by Mediterranean cultures. Traditionally, a Mediterranean diet calls for eating several olives (maybe up to 10) or consuming 2-3 tablespoons of olive oil each day. Let’s take a look at what the benefits of this practice may be.

Are there health benefits from olives that are separate from their oil?

This is the first question I had when starting this post. After all, most dietitians can rattle off several benefits of consuming olive oil without much trouble at all, but olives themselves? I tend to think of olives as mostly a garnish of sorts, not really a food, but in the Mediterranean diet they are indeed a food. Olives are rich in phytonutrients that exhibit anti-inflammatory and antioxidant effects. A recent study even shows that compounds in olive leaves may help increase insulin sensitivity (though the study used capsules and not olives themselves). In fact, one company is seeking a patent for the olive leaf extract, which is a more potent source of the two phytonutrients of interest—oleuropein and hydroxytyrosol—for its effects in the blood sugar control/metabolic syndrome area. These phytonutrients may also play a role in cancer prevention, and are known to have some blood thinning properties. It’s a bit early to jump on the olive leaf extract bandwagon, but it certainly presents some rationale for including more olives in your diet. Olives are also a good source of fiber, iron, copper and vitamin E.

Now to rattle off the olive oil health benefits

Marinated green and black olivesMost of the health chatter around olive oil relates to the fact that it is mainly made up of monounsaturated fatty acids (MUFAs). These are considered healthy dietary fats, and when you decrease your consumption of less healthy fats (such as saturated and trans fats) with MUFAs, you can help lower your risk of heart disease by lowering total cholesterol and “bad” LDL cholesterol levels. There is also some evidence that suggests that MUFAs may benefit blood sugar control as well—great for those with metabolic syndrome or Type 2 diabetes. In fact, studies like this recent one have shown that a Mediterranean diet that includes olive oil and nuts—without energy (calorie) restriction—reduced diabetes risk in a group of adult men and women who were already at risk of cardiovascular disease. Some types of MUFAs appear to have a use in fighting breast cancer, though more studies need to be done before conclusive benefits are demonstrated.

Bringing it to the table

Healthy golden olive oilOlives or olive oil for you? Both have benefits, and many of them are the same. So it may come down to sodium. Olives are usually high in sodium, though the level varies by type and processing technique. Most olives are brined and cured for several months to offset their naturally bitter taste. This means, of course, that they are salty—and rinsing them does little good. If you’re one of those folks who needs to watch sodium, you may want to go the olive oil route instead of the olive route when following a Mediterranean eating plan.

When choosing olive oil, keep these things in mind:

  • Extra virgin olive oil (EVOO) has the highest concentration of health-promoting phytonutrients. It’s made by crushing/pressing the olives, and is the first extraction of the oil from high quality olives. Choose EVOO for drizzling, dipping or dressings.
  • Light olive oil, though not worthy of the extra virgin quality label, is still olive oil (albeit likely a mixture of different olive oils) and has comparable health benefits. It is further refined than EVOO, resulting in a more colorless, more mild-tasting oil. It’s better suited to cooking with high heat as its smoke-point is higher than that of EVOO. It’s also a good choice for baking.


Green olive, basil, and almond tapenade

Green olive, basil, and almond tapenade2 Credit - Ed Anderson, 2014.jpgIngredients: Serves 6 to 8

260g green olives, pitted (Inolivia with almonds)
35g whole untoasted almonds
1 small clove garlic, peeled and minced
1 1/2 tablespoons freshly squeezed lemon juice
1 tablespoon capers, rinsed and squeezed dry
15g fresh basil leaves
125ml olive oil
Sea salt or kosher salt

Method Step 1: Put the olives, almonds, garlic, lemon juice, and capers in the bowl of a food processor. (I don’t use a mortar and pestle for this because I like the slightly chunky bits of almonds in the finished tapenade.)

Step 2: Coarsely chop the basil leaves, add them to the processor, and pulse the machine a few times to start breaking them down.

Step 3: Add the olive oil and a sprinkle of salt. Pulse the food processor until the mixture forms a coarse paste, one that still has a little texture provided by the not-entirely-broken-down almonds. The tapenade will keep for up to 1 week in the refrigerator.

From My Paris Kitchen by David Lebovitz. (

Korean Style Seasoned Olives

Whether you celebrate the upcoming Easter or simply enjoy a nice weekend at home, there are chances that apart from “proper” meals, you also plan small snacks. If you intend to buy seasoned olives, my advice is: don’t! Olive seasoning is quick, effortless and, frankly the results are incomparably better. The most popular, vaguely Mediterranean ingredients, such as thyme or garlic, are the safest and always satisfying choice. Last Saturday however I went crazy and, for the first time, spiced up my olives in what I would call “Korean style”. It must sound like another fusion idea doomed to fail, but I was pleasantly surprised to learn that sweet and hot flavours with a strong sesame touch proved fantastic – though still astonishing – company for olives. Certainly it’s not a crowd-pleasing snack, but if you are a fellow Korean food fan, you should try this unusual combination; you might fall in love with it just the way I did.

TIPS: Seasoned olives improve after several hours in the fridge, but you can serve them straight away. They keep for several days in the fridge, but I cannot guarantee a week (I always finish them in less than a week).

Preparation: 5 minutes 

kor_olivepIngredients (makes an appetiser for 3):

about 150 g (about 5 oz) drained olives (or 250g/about 8 oz if they still have pits)

1 big garlic clove, crushed or grated

1 heaped tablespoon Korean chilli powder

1 tablespoon honey or syrup (I have used agave syrup; if you use honey, choose a more neutral flavour, for example not chestnut or lavender honey)

1 tablespoon sesame oil

1 tablespoon toasted sesame seeds

Combine everything in a bowl. Cover and put into the fridge for 15 minutes (or several days).

If you are in a hurry you can serve it straight away.


Inolivia | Olives | Nutrition | Health



[EN] The olive fruit is an excellent source of monounsaturated fatty acids. Olives have 10 times more antioxidants than olive oil and offer to the human body fiber and minerals. It is also a very good source of vitamin E, which is known beneficial against the aging of the body cells. Additionally, olives are rich in antioxidant carotenes and vitamin A that boosts the immune system, helps in the treatment of skin diseases , operates against carcinogenesis , prevents skin aging and contributes to building strong teeth, bones and hair.

[GR] Ο καρπός της ελιάς, είναι εξαιρετική πηγή μονοακόρεστων λιπαρών οξέων. οι ελιές έχουν 10 φορές περισσότερα αντιοξειδωτικά, από το ελαιόλαδο. προσφέρουν στον ανθρώπινο οργανισμό φυτικές ίνες και μέταλλα, ενώ είναι μια πολύ καλή πηγή βιταμίνης ε, η οποία μπορεί να καθυστερήσει τη γήρανση των κυττάρων. Οι ελιές, είναι πλούσιες ακόμη σε αντιοξειδωτικά καροτένια και σε βιταμίνη α που ενισχύει το ανοσοποιητικό, συμβάλλει στη θεραπεία δερματικών παθήσεων, λειτουργεί κατά της καρκινογένεσης, προλαμβάνει τη γήρανση της επιδερμίδας και συμβάλλει στην ανάπτυξη γερών δοντιών, οστών και μαλλιών.