Olives a Mediterranean Treasure
Olives, native to the Mediterranean region are small, oval and classified as a stone fruit because of the small center pit. Raw olives are cured to eliminate the bitterness, subsequently becoming nutrient dense. Healthy fats are extracted to produce olive oil obviously a key part of the Mediterranean eating plan. This fruit was a consistent staple in meals and gatherings at my grandma’s house. If you haven’t embraced the olive yet, hopefully the information below will entice you to give them a whirl.
Nutrition Information
3.5 ounces of olives provide two grams of fiber, antioxidants, vitamin E and 10 grams of fat. Nearly 70% of the fat is oleic acid, a monounsaturated fat that may reduce inflammation and the risk of heart disease. Extra virgin olive oil is abundant in oleic acid making it a perfect addition to culinary preparations. Curing olives in brine increases the sodium content, therefore it’s best to rinse and consume in moderation.
Varieties of Olives
Kalamata – dark, purple black almond shaped Greek olive with a tart and fruity flavor. Great for snacking, charcuterie boards and as an ingredient in salads.
Manzanilla (Spanish) – plump, green and crispy often stuffed with pimento peppers. Also ideal for snacking and garnishing martinis.
California Black ripe – mild, soft and probably the type you see more prevalently. Perfect component on pizzas, salads, nachos and more.
Cerignola – massive, meaty green olives native to Italy that melt in your mouth. These are my absolute favorite as an appetizer, in antipasto or mixed with hummus.
Where to Buy
Finally, all the olives featured in this blog are available year-round. Purchase whenever possible swimming with brine in glass jars versus metal cans. Check for regional origin on the packaging like Greece or Italy. If you’re an olive aficionado visit The Hill (Italian grocers), boutique shops, international markets and high-end grocers. Start by preparing this scrumptious Greek Pasta Salad recipe.
Greek Pasta Salad
Suzy Karadsheh
Mayo-Free Pasta Salad
Prep Time 10 minutes mins
Cook Time 8 minutes mins
Resting Time 30 minutes mins
Total Time 48 minutes mins
Course Main Course, Side Dish
Pasta Salad
- 8 ounces farfalle
- 1/2 each English cucumber, chopped
- 1 each green bell pepper, chopped
- 10 ounces cherry tomatoes, halved
- 1/2 cup red onion, chopped
- 1 cup chopped fresh parsley
- 2 tbsp capers, drained and rinsed
- 1/2 cup pitted Kalamata olives
- 1/3 cup feta cheese, crumbled, more or less to your liking
Greek Salad Dressing
- 1 each lemon, zested and juiced
- 1 tbsp red wine vinegar
- 2 each garlic cloves, minced
- 1 tsp dried oregano
- kosher salt
- black pepper
- 1/4 cup extra virgin olive oil
Greek Salad Dressing
In a large bowl, mix the lemon juice and zest, red wine vinegar, garlic, oregano, and a good pinch of kosher salt and black pepper.
Whisk to combine, and while whisking, drizzle in the 1/4 cup extra virgin olive oil.
Pasta Salad
Boil the pasta in salted water according to the package instructions (about 8 minutes).
Drain and set aside briefly to cool just a bit.
To the bowl with the dressing, add the pasta, cucumber, bell pepper, tomatoes, shallots, parsley, capers, and Kalamata olives.
Toss to coat, then add the feta and toss again very gently.