Considering the many benefits olives present, it is no wonder that more and more people are looking for various ways to incorporate olives in everyday diet. And if you are among them, then you have come to the right place.
Although they have a multitude of nutritional and health benefits, many people don’t know much about them. And even fewer people know how they should be optimally consumed to get all the benefits they can offer. This is a real waste, so we set out to shed some light on this topic and help people consume olives properly.
But before that, we must first understand the properties of olives and what benefits they can bring once they have been introduced into our daily diet.
Importance of Including Olives In a Daily Diet
Due to the unique substances they contain, olives are a real ace in the sleeve when it comes to a rich and balanced diet. Not only can they add an extra touch of flavor to any food they are added to, but they also have numerous health benefits.
Some of these benefits are:
- an antioxidant effect, which is offered by vitamin E
- a decrease in cholesterol levels
- an anti-inflammatory effect
- they reduce the risk of cancer
- an increase in bone strength
- a good source of iron
- olives do not contain many calories, which makes them the ideal snack, especially for keto diet
All these advantages make olives a fruit that’s a really valuable addition to anyone’s diet.
Now that we have learned all the advantages that we can enjoy if we introduce olives into our daily diet, all that remains to be done is to find out how we can do it.
How To Incorporate Olives In Everyday Diet: 5 Ways
There are numerous ways in which olives can be optimally introduced into a person’s daily diet. In the following, we will cover five of them in detail.
These are the most commonly used and the easiest for anyone to implement.
1. Olives as Snacks
The fastest way to satisfy your hunger is to have a quick snack. And if that snack is also healthy and has few calories, so much the better. The best snacks that fall into this category are olives.
There are many appetizers with olives as their main ingredient. They can be easily used in parties and ceremonies. Do not hesitate to use them if you want to impress your guests with a delicious and healthy snack.
2. Salads and Dressings
We all know that salads are healthy and delicious already. But what if you could add an extra touch of taste to them and make them even healthier?
Well, this is where olives come into play. They can be easily added to any salad, enriching its taste and nutritional value.
Most often, olives go hand in hand with the following:
- seasonal salads
- rice
- tomatoes
- onions
- cheese
If your salad contains these ingredients, don’t hesitate to add some olives to it as well. We promise you that you will not regret your choice.
3. Main Courses and Sides
There are many main dishes and sides with olives as their principal ingredient. They can add flavor and taste to any recipe.
Some of the dishes that go very well with olives are the following:
- fish
- poultry
- roasted cauliflower
- citrus salad
- deviled eggs
Whatever recipe you choose to cook, don’t forget that olives can always bring an extra flavor to it.
4. Bread and Spreads
A tasty and healthy combination that is inexpensive and can be found at almost any grocery store. Or you can do it yourself if you bake your bread. By giving up flour and opting for this healthy option, you will notice a change for the better in your hair and skin.
They will be stronger and have a healthier texture. Your digestive system will also thank you for this choice, as it will have easier digestion. All these advantages make bread with olives a really wise choice.
When I was in Istanbul, Turkey, I even tried burek with olives. That was a fantastic experience. To be honest, it was kind of strange at first, but after a few seconds, I was able to enjoy the full taste of fantastic turkey olives.
5. Unconventional Uses of Olives
Now it’s time to talk about some dishes that you probably didn’t expect to go well with olives. One of these foods is marmalade, a delicious snack that can complement any breakfast.
The best part is that you can do it yourself at home.
All you need are the following ingredients:
- 100 grams of green olives
- 50 grams of sugar
- a glass of lemon juice
All this must be put in a saucepan on low heat. First, put the olives, then the lemon juice and the sugar must be added last. After they are cooked, mix them with a mixer until they form a paste. And that’s it, you’ve got a tasty and healthy marmalade.
Final Words
As you can see, olives can be used in all kinds of ways to enrich a recipe nutritionally. Not only do they add an extra touch of flavor, but they’re also healthy.
If you want to enjoy the benefits they bring, all you have to do is to consume olives regularly and in a balanced way. And the easiest way to do that is to follow the tips given here.
You can also come up with your ideas. The only limit is your imagination.
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