Olives: A Powerhouse Food

Compact fruits loaded with heart-healthy nutrients.

• Healthy Foods
• Cholesterol
• Nutrition

These heart-healthy single-seeded fruits are a delectable and dynamic treat. A single olive includes monounsaturated fat, phytonutrients, omega-3 fatty acids, antioxidants, calcium, iron, and vitamins A, C, and E.

The recommended serving is 8 large black ones or 10 stuffed green ones (at about 45 calories and 5 grams of fat). To stretch your olive allowance, make a tapenade spread, dice olives into sauces (puttanesca), or add to salads or tuna. Rinse canned olives to reduce sodium.

For a real treat, consider roasting olives. From the California Olive Industry comes this recipe: Spread olives in a single layer in a baking dish, coat with olive oil (of course!), sprinkle with lemon peel, then bake at 350°F for 45 minutes. Serve as a side dish or over pasta. For more delicious ideas on integrating olives into your daily diet, go to www.calolive.org.

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