Olive You!
“Athens is named for the Goddess Athena who brought the olive to the Greeks as a gift. Zeus had promised to give Attica to the god or goddess who made the most useful invention. Athena's gift of the olive, useful for light, heat, food, medicine and perfume was picked as a more peaceful invention than Poseidon's horse - touted as a rapid and powerful instrument of war. Athena planted the original olive tree on a rocky hill that we know today as the Acropolis. The olive tree that grows there today is said to have come from the roots of the original tree.”
Olives are native to Asia Minor and spread from Iran, Syria and Palestine to the rest of the Mediterranean basin approximately 6,000 years ago. Shrub-like "feral" olives still exist in the Middle East and represent the original stock from which all other olives are descended. The olive tree is among the oldest known cultivated trees in the world - being grown before written language was even invented.
Man has manipulated the olive tree for so many thousands of years that it is unclear which varieties came from which other varieties. Varieties in one country have been found to be identical to differently named varieties in another. Research is now being done using gene mapping techniques to determine the olive family tree.
In the Mediterranean region, 90% of olives are used to make olive oil. The use of olive oil is found in many religions and cultures, used during special ceremonies, as well as to promote general health. Olive oil was used to anoint the early kings of the Jews and Greeks, and sometimes successful athletes. Around 1,400 years ago, the Prophet Muhammad, advised his followers to apply olive oil on their bodies.
During baptism in the Christian church, holy oil, which is commonly olive oil, is often used for anointment. During Christmas mass, olive oil blessed by the bishop, "chrism", is used in the ceremony. Accordingly, Christian missionaries brought the olive tree with them for ceremonial use, as well as for food, as they established missions around the world. In the past several hundred years the olive has spread to North and South America, Japan, New Zealand, and Australia.
Know your olive…
A serving of 100 grams of olives (approx. 10 olives) contains approximately 59 calories and is composed of protein (.8 g), fat (10.7 g), total carbohydrate (6.3 g), dietary fiber (3.2 g). Olives contain 11–15% fat, 74% percent of which is oleic acid, a type of monounsaturated fatty acid that is the main component of olive oil. Oleic acid is linked to several health benefits, including decreased inflammation and a reduced risk of heart disease; it may even help fight cancer. Carbohydrates comprise 4–6% of olives, with no meaningful amounts of sugar, making them a low-carb fruit. Fiber makes up 52–86% of the total carbohydrate content, however, olives are still a relatively poor source of fiber per serving.
One tablespoon of olive oil contains about 119 calories and 14 grams of fat, consisting primarily of monounsaturated and polyunsaturated fats, which have been shown to increase good cholesterol (HDL) and decrease bad cholesterol (LDL).
Olives provide a variety of vitamins and minerals, some of which are added during processing, including:
Vitamin E – a powerful antioxidant found in high-fat plant foods such as olives.
Iron – found in black olives and important for red blood cells to transport oxygen.
Copper – an essential mineral that is often lacking in the typical Western diet may increase your risk of heart disease when deficient.
Calcium – a mineral essential for bone, muscle, and nerve function.
Sodium – most olives have high amounts of sodium as they are typically packaged in brine or saltwater.
Olives are also rich in plant compounds and other antioxidants, including oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, and quercetin. Oleuropein is the most abundant antioxidant in fresh, unripe olives and is linked to many health benefits. During olive ripening, oleuropein is broken down into hydroxytyrosol, which is also a powerful antioxidant. A less potent antioxidant that may help prevent heart disease, Tyrosol, is most prevalent in olive oil. Additionally, oleanolic acid, may help prevent liver damage, regulate blood fats, and reduce inflammation. Quercetin may help lower blood pressure and improve heart health.
Allergies to olives are rare; however, they may contain small amounts of heavy metals and high concentrations of salt. Some varieties may also contain acrylamide as a result of processing, particularly ripe, California black olives, which has been linked to increased risk of cancer.
Have your olive…
Olives can be served raw or prepared in a variety of means. Varieties canned or bottled in brine can be rinsed or soaked overnight to remove excess salt, according to taste. They can be marinated with aromatics, sliced and used as a topping, or pureed into a tapenade with capers and olive oil. Olive oil can be consumed on its own, with bread, or be used in marinades. Olive oil gelato and cake are also popular due to the oil’s pungent flavor but be wary because it can easily be overpowering.
The label designations virgin, extra-virgin, and pure olive oil refer to the level of acidity of the oil as well as the extent of processing used to extract the oil; as a general rule of thumb, the lower the acidity, the better. Virgin olive oil is 100% unadulterated olive oil, meaning it is not heated or chemically processed. Instead, it is extracted from the olives purely by mechanical means (either by pressing or spinning the olives after they are mashed into a paste). "Extra virgin" has the most nutrition, a lower acidity than virgin olive oil, very low rancidity, and strongest olive flavor. Pure olive oil is processed from the pulp after the first pressing using heat and chemicals. It is lighter in flavor and less expensive. The benefit here is that it has a more neutral flavor and a higher smoke point. Virgin and extra virgin olive oil have lower smoke points and will start to break down when heated too high, yielding off flavors.
It is important to note that the fats in olive oil make it susceptible to go rancid. Upon opening, the oil should be used within six months and it should be kept from direct light and heat; oil purchased in dark glass bottles, yellow or green, can help block damaging light rays and can extend shelf life. If you store the oil in the fridge, don’t be alarmed if it becomes cloudy and thick, it will liquefy again at room temperature.
Love Always Wins,
