Olives are salty because they are cured in a salt water brine. This isn't optional; they're inedible before they're cured. You can reduce their saltiness by rinsing or soaking them in fresh water.
In addition to injecting a unique, salty Mediterranean flavor into your favorite dishes, Kalamata olives provide a number of important health benefits. They are full of rich antioxidants, and studies link diets including regular servings of olives with a number of impressive results.
Kalamata olives are generally saltier than their green cousins, so their flavor is much more intense. Both Kalamata and Ligurian olives work great in a Summer Bolognese alongside torn basil leaves and salty parmesan.
Though olives are perfectly fine to consume straight from the jar, we recommend that you rinse them under cool water before serving. This removes most of the brine and sodium that coat the olive and can take away from the actual flavor. If you are watching your sodium intake rinsing is a must.
It is worth noting that food producers usually preserve olives in brine, which has a high salt content. Over time, excess levels of salt in the body can lead to high blood pressure, heart attacks, and stroke, so people should eat olives in moderation.
Flavor and nutrition
According to the University of California, both green and black olives must be cured for safe consumption. But there really isn't a difference when it comes to nutrition. Rosen tells us that you shouldn't choose your olives because they are healthier than others.
Olives are a nutritional powerhouse. Although they're composed mostly of fat, it's monounsaturated fat, the type known for having health benefits. “Fat isn't the enemy,” Peart notes. “Some types of fat, like the fat in olives and olive oil, are actually heart healthy.”
Kalamata olives are rich in antioxidants, healthy fats and relatively low in carbs. Dare we say, they can be considered a 'superfood'! Here is the nutritional breakdown of a serving size of approximately 5 kalamata olives: Calories: 88.
Kalamata olives contain a range of health-promoting vitamins and minerals and are particularly high in iron and vitamin A. It is said that regular consumption may help lower the risk of cardiovascular disease and various cancers.
Because they're a wonderfully tasty snack or mealtime ingredient that's also a good-for-you indulgence. In fact, olives pack such a healthy punch that working more of them into your diet is one of those no-brainer health-boosters nobody should miss out on.
To reduce saltiness, you can soak the olives in water overnight before eating them out-of-hand. After this soaking you can also place the olives in a little olive oil. The olive oil may congeal in the refrigerator, so before serving allow the olives to sit at room temperature until the oil has liquefied.
Olives are salty because they are cured in a salt water brine. This isn't optional; they're inedible before they're cured. You can reduce their saltiness by rinsing or soaking them in fresh water.
Some olives have high levels of salt and vinegar in them. This is done as an additional precaution in production to preserve the olives, but often these can be not so nice to eat. This can be disappointing when opening the jar at home.
Are anti-inflammatory. One of the polyphenols in olives is called oleocanthal. This compound appears to share the same pharmacological activity as ibuprofen, and acts as a natural anti-inflammatory. Interestingly, this useful property has been associated with positive changes in those with rheumatoid arthritis.
Kalamata olives extremely nutritious, reduce bad cholesterol
One of the most significant findings of the study was that after the participants included Kalamata olives in their healthy diets, levels of bad cholesterol (LDL) decreased while levels of good cholesterol, or HDL, increased significantly.
Examples of superfoods are extra virgin olive oil, legumes, quinoa, broccoli, turmeric, ginger or avocado .. The Mediterranean diet, for its variety and richness, includes some of these superfoods, and among them is the olive.
Generally speaking, adults should limit their olive consumption to about five ounces (140 grams) of olives per day. This equates to about 6-7 olives. Eating more than this amount could lead to adverse health effects, such as weight gain or digestive issues.
They're a great source of fibre, which helps us digest foods properly. What's more, fibre, as well as preventing or relieving constipation, helps us to maintain a healthy weight and reduces the risk of diabetes, heart disease and some types of cancer.
Olives can help manage high blood pressure.
Due to their high oleic acid and antioxidant polyphenol content, olives have also been found to be the ideal fat to help manage hypertension (high blood pressure).
Because olives are fermented, they're also an important source of probiotics. Probiotics are live bacteria and yeasts that, if taken in enough amounts, can be beneficial to our health2.
The many benefits of kalamata olives can be attributed to their antioxidants and fiber. The intake of these olives may promote skin health, reduce cancer risk, enhance cardiovascular health, aid in weight loss, and help manage diabetes. You can easily add them to your diet as toppings and appetizers.