Nutrition Tips.

olive oil and nutrition

Maintaining the Nutritional Value of Olives and Olive Oil

Olive oil is a charismatic oily material. The quality of olive oil starts to form by the time that Oil is formed in the crop and influenced by many factors until it reaches our table.
In particular, the quality of olive oil depends on the good quality of olives, maturity, variety, cultivation practices, soil, climatic conditions, harvesting time, testing of pesticides, mode of transport and storage, the extraction techniques, storage of pastes and methods of delivery, but also to percentage of free fatty acid.

The nutritional value of Olive oil
It is no coincidence that the Olive oil characterized as the "liquid" gold of the Mediterranean. It's a combination of taste and high nutritional value that make it unique among the rest of oils. But which is the difference that makes olive oil so special? If we wanted to identify its important nutritional characteristics, then we would certainly content the "good" monounsaturated fats, and the high antioxidant contents.

olive oil in our diet

7 Tips to include olive oil in the daily table:
1. The oil never miss out from our salads, but most of us adding it without counting, so the vegetables 'swim' in oil! In order not to increase so much the calorie content of our salad we should have in mind that the quantity of that we oil can add should not exceed 1 tablespoon. The same proportion should be applied to cooked dishes too.
2. If you want you can prepare a delicious dressing for your salad, create one based on olive oil, balsamic vinegar, mustard or herbs, such as oregano.
3. It is preferable in some foods, like oily and beans, add the olive oil after cooking. You will see that the taste of olive oil retained the same and your recipe is lighter.
4. Keep in mind olive oil when you prepare appetizers. Instead of selecting a greasy sauce, pour a small bowl with olive oil and use it as a dip.
5. When you make homemade pies or cookies, use olive oil instead of butter as an ingredient in your recipe, but also to "Oiling" the baking pan.
6. If you want to prepare fried food, use olive oil which is more resistant in high temperatures that developed during frying. In any case, fry with as little as possible quantity of oil and not in too high temperature to reduce the large amounts of oil.
7. You should regularly change the frying oil. The more times you fry with the same oil, affects it's characteristics and "load" human body with harmful substances.

The nutritional value of Olives
As a food group, Olives are classified as fat. Depending on their size, 8-10 olives represent an equivalent fat, giving you 45 calories, and as many as 1 teaspoon of olive oil. Olive's nutritional value considered as high as olive oil, but they differ because Olive oil contains only fat, while olives contains, in addition to fat, water, small amounts of protein and carbohydrates. Moreover, olives contain vitamin E and elements such as calcium, potassium, phosphorus, iron and magnesium, while they are also rich in antioxidants. The only disadvantage is that because of most olives preserved in brine they contain enough sodium.

bread with olives

5 Tips to integrate Olives to your diet:
1. Accompany the greasy foods and pulses with a few olives of your choice.
2. Cut olives into slices and include them in your recipes.
3. You can use them to make olive bread and olive pie.
4. Make pasta sauces with chopped olives, tomatoes, garlic and herbs of your choice.
5. Accompany your appetizers with a delicious homemade olive pate. Simply put some olives in the blender with olive oil, pine nuts and garlic.

May I eat as much as I want?
There is no doubt that olive oil is nutritious and plays a 'key' role to achieving a balanced and healthy nutrition. However, olive oil does not escapes the gold standard of measure, since, as all oils, it got enough calories. Specifically, a teaspoon of olive oil gives us about 45 calories. Therefore we can realize how much we burden our foods or salads by adding much olive oil, a very common fact in our county. So, we must find the right balance that will ensure that we can enjoy the flavor and beneficial properties of olive oil in our daily diet, without overdosing.