Olives — Nutrients, Health Benefits, and Shopping Tips

When inspecting olives, ensure they are firm to the touch and have a vibrant color, characteristic of their type, whether black or green. The olives should be uniformly sized and immersed in a clear brine.

Olives that appear shriveled or have a milky brine should be avoided, as these signs can indicate spoilage or fermentation that has gone wrong. Soft, mushy olives or those with an off odor should also be avoided, as they will likely have an unpleasant taste.

Opened olives should be stored in their original brine in the refrigerator. Transfer to an airtight container if necessary. Properly stored, opened olives can last up to two weeks.

Leaving olives in open containers can lead to spoilage and drying out. Avoid storing them at room temperature after opening, as this can cause mold growth. Always ensure they are submerged in brine to maintain their flavor and texture.

Olives can last for 1-2 years unopened when stored in a cool, dark place. Once opened, they should be refrigerated and used within 1-2 months. Ensure they are kept in their brine for the best quality.

Leftover olives can be used in a variety of savory dishes. Chop them and add to salads, sandwiches, or wraps for a briny, tangy flavor, or mix them into a pasta dish with garlic, tomatoes, and olive oil. Olives are also great when blended into a tapenade with capers, garlic, and herbs, perfect for spreading on bread or crackers.

Use olives as a topping for pizzas or flatbreads, where their saltiness pairs well with cheese and vegetables. If you have a lot of olives, consider making a batch of olive bread by mixing chopped olives into your bread dough before baking. Olives can also be added to a grain salad with quinoa or couscous, or used as a garnish for cocktails like martinis. For a quick snack, enjoy olives on their own, paired with cheese and crackers, or mix them into a Mediterranean-style dip with feta and yogurt.

Olives are a source of healthy fats, particularly monounsaturated fats, which promote heart health by lowering cholesterol levels. They also contain antioxidants, such as vitamin E, which support skin health by protecting cells from oxidative stress. Olives are a good source of fiber, promoting digestive health and aiding in bowel regularity. Their low-calorie and nutrient-dense profile make them a great snack or addition to meals for overall well-being.