Eat Me: Olives

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Things I didn't know before writing this post:

1. Olives are a fruit
2. Olives are super fatty
3. Olives are not necessarily Italian, but can be from anywhere in the Mediterranean, Asia or Africa
4. Olives are a fruit

I know I said the last one twice, but seriously? I always had trouble thinking of them as a proper vegetable but I find it even stranger to consider them a fruit. Ignorance on my part probably.

Olives are good for us for a number of reasons; here are a few:

Fat Content

I hear you, how can something that has a high fat content be good for you? Here's how: Most of the fat found in Olives comes in the form of something known as Oleic Acid; a mono-saturated fat that apparently has the power to lower cholesterol and as a result, reduce the risk of Cardiovascular (heart) disease and lower blood pressure.

Antioxidant

Antioxidants are good for you because they help build up and protect your immune system and the cells in your body, slowing down the process of ageing. Olives contain Vitamin E and minerals Selenium and Zinc, all good sources of antioxidants, however the main reason Olives are such a good source of antioxidants is because they contain a lot of phytonutrients (plant compounds thought to have health protecting qualities). Oleuropein is a phytonutrient found exclusively in Olives and has been shown to protect nerve-cells and lower some markers of oxidative stress.

The Anti-inflammatory

If you have ever suffered from an allergic reaction, you'll have been recommended anti-histamines. Anti-histamines are drugs used to fight the compound histamine that is released in allergic inflammatory reactions, and some of the phytonutrients found in Olives have similar properties to them, making Olives good for reducing the inflammatory effects of allergic reactions.

Cancer-Fighting

As a result of their anti-inflammatory and antioxidant properties, Olives are also good cancer fighters. This is because if our cells are exposed to too much oxidative stress or become chronically inflamed they can aid the development of cancer, and so eating a food with phytonutrients that work against both of these can reduce the effect of cancer.

So how can one enjoy olives?

1. As a snack - Olives make a great finger food and are a great snack when you're in a rush or want something savoury
2. In a pasta dish - Add Olives to your pasta, throw in some sun-dried tomatoes, garlic and basil and you have dinner
3. In a salad - Chop them up and throw them in; they can be delicious with fish or chicken based salads
4. As a starter dish - pair with feta, anchovies or capers
5. With a glass of wine or a Martini - perfect to set off the taste
6. On a homemade pizza - I usually make mine with a pitta bread base and add Philadelphia (light), tomato purée, mushrooms and a couple of leaves; watercress/rocket/basil
7. In a bread - try making your own homemade focaccia; you can add red peppers, mixed herbs and tomatoes; HEAVEN

*WHFoods

**BBC Good Food

***International Olive Council

****Wikipedia