To learn to appreciate olives, you need to try them. Some may require more than one or two tries, but a whole series of tastings over several years. Let’s make this product more appealing by adding knowledge about its benefits, as these small fruits hide many valuable substances.
All Aspects of Usefulness
Olives are rich in vitamins: A, C, E, PP, as well as B vitamins. The oleic acid contained in the fruits aids in the absorption of some of these vitamins. Additionally, they contain an impressive list of minerals: sodium, calcium, magnesium, phosphorus, iron, selenium, zinc, and copper.
Recommended Norm
Despite their rich composition, one should not overindulge in olives. The brine contains a significant amount of salt, which can negatively affect health. Nutritionists recommend limiting consumption to 5–10 fruits per day.
Dishes with Olives
The simplest way to include olives in your diet is to use pitted fruits, which is convenient, especially for salads. This delicious and healthy ingredient perfectly complements any culinary creation—from salads to soups.
Pitted olives are ideal for making canapés and sandwiches. Try adding them to snack spreads. For example, mix chopped olives with cream cheese, roasted eggplant, and Greek yogurt.
You can also bake bread with olives. The aroma of baking will attract the whole family, and the dark fruits will create an appetizing appearance on the crust. A lace-like cut can decorate homemade pizza and pasta.
Olives pair excellently with soups such as solyanka or pumpkin puree soup. Don't hesitate to add fruits to stews—it will give the dish a piquant flavor and increase its health benefits.
Perhaps the easiest way to include olives in your diet is through vegetable salads. For example, a classic Greek salad: tomatoes, cucumbers, bell peppers, red onion, and feta cheese. Add pitted olives to the salad and dress it with a light sauce: olive oil, lemon juice, salt and pepper to taste, dried oregano.
You can also make delicious pkhali from olives. Blend 130 g of pitted olives, 130 g of olives, 130 g of sun-dried tomatoes, 40 g of capers, and 20 g of anchovies. Chop 15 g of garlic, grate 50 g of Parmesan cheese, and combine everything in the blender with the rest of the mixture. Add truffle oil and blend. Serve with croutons or fresh baguette. Experiment and discover new combinations!
