5 different ways to enjoy olives


Olives are a very versatile food. They can be used in both traditional and more elaborate dishes. On their own or as an accompaniment, in salads or in stews. They are perfect as an aperitif, whatever time of day it is, and even for dessert.

In addition, by eating this food, not only our palate, but also our whole organism can appreciate them. They are rich in vitamin A, which is essential for eyesight, the immune system and reproduction, and vitamin E, which helps protect cells against damage caused by free radicals.

They contain fibre, an essential element for reducing the risk of respiratory, infectious and cardiovascular diseases. They are also among the foods that provide healthy fats, i.e., unsaturated fats that help transport vitamins through the body and are very necessary for the construction of nervous tissue.

The Spanish Nutrition Foundation (FEN) states that "it provides almost 5% of the recommended nutritional objectives; it is also a very digestive fibre, which has a mild laxative effect".

Is it possible that such a small food can be part of so many moments and have so many benefits? Here are 5 different ways to enjoy olives:

Olive tapenade that prevents cardiovascular diseases

We mix a handful of our favorite olives, anchovies in oil, one garlic clove, two tablespoons of pine nuts, a tablespoon of capers and EVOO. Blend with a blender or mincer and serve with toast.

Olives contribute to the prevention of diseases of the circulatory system and heart disease thanks to their healthy fats.

Whimsical pizza bursting with energy

After making the pizza dough, add a layer of fried tomato and grated cheese. Then add mushrooms, onion, ham and sliced olives, and bake in the oven at 150º for 15 to 20 minutes. It is the perfect food for people with low blood pressure, as it helps the body to regain the required levels. It also helps the cells to maintain the perfect balance of water both inside and outside the cells.

Greek salad that lowers cholesterol

Dice tomato, green pepper, cucumber, red onion, feta cheese and olives. Mix and season with salt and EVOO.Oleic acid helps to reduce LDL cholesterol, the harmful cholesterol, and increase HDL cholesterol, the "good" cholesterol.

Chicken stew that protects against auto-oxidation

Chop an onion and two cloves of garlic and lightly fry in a frying pan or saucepan. Add boneless chicken thighs, cut into small cubes, and after 5 minutes add sherry wine and tomato sauce. Leave to cook with the lid on for 10 to 15 minutes, add parsley, salt and olives and serve immediately.

Olives have many bioactive and nutraceutical compounds that stand out for their antioxidant effect: carotenes, minerals and triterpenic acids among them.

Iron-rich muffins

Mix 100 grams of sifted cornflour, 3 eggs, 100ml of condensed milk, 200 grams of flour, 75 grams of butter, 3 teaspoons of baking powder, 100 grams of soft cheese and 50 grams of chopped olives. Pour the batter onto muffin paper and bake at 180º for 15 to 20 minutes.

Iron is essential for the body, helping in the synthesis of carnitine (an amino acid that transforms fat into energy). It is a perfect ally for people with anaemia.