EAT WELL: Olives

Did you know that the monounsaturated fats, vitamin E and polyphenols found in olives help provide anti-inflammatory protection and reduce the severity of the symptoms of rheumatoid arthritis, asthma and osteoarthritis?

Olive oil’s monounsaturated fats have also been found to lower blood pressure and help reduce the risk of heart disease and stroke, while its antioxidants and polyphenols help balance cholesterol levels, boost the immune system and protect against some cancers. Vitamin E is the body’s primary fat-soluble antioxidant that helps protect cells from the ravages of free radical activity. The one caution with eating olives is that they are usually high in salt content. If salt is problematic for you, rinse them off under cold running water to remove some of the salt before enjoying them.

A Few Quick Serving Ideas:

Olive tapenade is a delicious and easy-to-make spread that you can use as a dip, sandwich spread, or topping for fish and poultry. To make it, put pitted olives in a food processor with olive oil, garlic, and your favorite seasonings.

Toss pasta with chopped olives, tomatoes, garlic, olive oil and fresh herbs of your choice.

Marinate olives in olive oil, lemon zest, coriander seeds and cumin seeds.

Add chopped olives to your favorite tuna or chicken salad recipe.

Set out a small plate of olives on the dinner table along with some vegetable crudités for your family to enjoy with the meal.

Olive Tapenade
Olive tapenade is delicious, easy to make and can be used as a dip, sandwich spread or topping for fish and poultry. Make a batch to keep in the refrigerator for enhancing your meals throughout the week.

Prep and Cook Time: 15 minutes

Ingredients:                                                                                                                                                                                                                                                                                 8 oz kalamata olives, pitted and minced
3 garlic cloves, minced
2 TBS capers, rinsed and drained
2 TBS minced fresh Italian parsley
1 minced anchovy filled (optional)
2 tsp minced lemon peel
Freshly ground pepper to taste
3 TBS extra virgin olive oil

In a small bowl, combine olives, garlic, capers, parsley, anchovy, lemon peel, and black pepper.
Add exra virgin olive oil and mix thorougly.
Makes 1/2 cup

Healthy Cooking Tips:

The olives, capers, garlic and parsley may be minced at the same time in a food processor.


Have a question? Ask a Health & Fitness Professional:


Visit the Chopra Center’s Online Store:
(Use this link for Free Shipping on your first order!)

Visit The Fitness Underground’s Online Store At:

*  *  *  *  *  *



The Fitness Underground-Los Angeles c.2010

About the fitness underground

Los Angeles based Co-Founders of The Fitness Underground, Texas and Markus have drawn off their years of experience as certified personal trainers, an elite yoga instructor, a professional athlete and accomplished mixed martial artist, to create a new and innovative approach to health, fitness and well-being that not only enhances the body, but also enriches the mind. With a loyal following in the Los Angeles area, their powerful message of good health, clean living and the importance of exercise is changing people’s lives and in some cases, saving lives. It’s their strong belief that good health is the greatest gift we are given in life, one that we should always be mindful of, be incredibly grateful for and never take for granted. Life is too short not to listen to their powerful message. Start moving in a healthier direction today.
This entry was posted in EAT WELL and tagged , , , , , , , , , , , , , , , , , , , . Bookmark the permalink.