How to Meal Prep with Olives + Examples

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Olives are oval- shaped fruits of Mediterranean origin which is now are usually added to meal prepping dishes.  The fruits and oil extracted from them have been essential part of the foods of the natives.  

Traditionally, olives have been viewed as a very healthy food. Besides providing energy, they contain antioxidants, minerals and vitamins such as vit. E, Calcium, copper, iron, manganese, zinc, B- complex vitamins and increases good cholesterol in the blood.  Olives are usually meal prepped as side food or snack in between meals, chiefly appetizers, great for salads, pasta and pizza toppings and special salty flavor to dips, sauces, tapenade etc.

Benefits

  • Good for the heart
  • Help losing body weight
  • Contain antioxidants that fight against cancer cells
  • Play as a natural cure medicines
  • Have a lot of fatty acids  that nurture, hydrate and shield the system
  • Aid digestive system to work well
  • Rich in iron
  • Enhance the eyesight
  • boost blood levels of glutathione

How to Select

  • Select olives that are rigid.   
  • Don’t choose those soggy and supple.
  • Types of Olives :
    • Picholine
    • Manzanilla       
    • Nicoise
    • Kalamata
    • Liguria
    • Ponentine
    • Gaeta
    • Sevillano
    • Lugano
  • Choose olives based on your personal preference or the suggestions of your favorite recipes.
  • Olives are in various forms:  water- cured, oil- cured, dry- cured, brine cured lye – cured, pitted, unpitted, stuffed and unstuffed.

How to Store

  • Sealable cans and jars must be kept in a cold, dry place up to one year.
  • When it’s already opened, canned olives must be transferred from the can to a glass container and enclosed in the canning salt water. Then, chilled and use in two weeks.
  • Large amount of olives must be kept in the refrigerator, for them to last for two months.  Get rid of those already soft olives.

Tips Preparing Olives

  • Use a large bladed knife to pit olives by forcing down the olives through the knife plane part.
  • In this way, it’s simple to split the flesh to take away the pit with your fingers or knife.
  • The salt water where olives are filled can be used as alternate for salted water in recipes.
  • The main variation between green olives and black olives is maturity. Raw olives are green and wholly ripe olives are black.
  • Olives must be cured sooner than eating. Fresh olives from the tree are terribly acidic and indigestible.

Olives Infographics

Batch Meal Preps

Healthy Recipes

Ingredients

  • 1 tablespoon unsalted butter
  • 1 tablespoon olive oil
  • 8 chicken pieces (4 thighs, 4 drumsticks)
  • Salt and pepper
  • 1/2 medium yellow onion, diced
  • 4 cloves garlic, minced
  • 1 (14.5 ounce) can diced tomatoes with juice
  • 1/4 cup chicken broth
  • 1 teaspoon dried oregano
  • 1/2 lemon cut into wedges
  • 3/4 cup green olives with pimentos

Instructions

  • Preheat oven to 350 degrees.
  • Heat butter and olive oil together in a large oven proof skillet over medium heat until butter melts.
  • Season chicken liberally with salt and pepper. Cook chicken just until browned, about 4 minutes per side. Transfer to a plate. Set aside.
  • Reserve 2 tablespoons pan juices. Add onion and garlic. Cook 1 minute. Pour in tomatoes and chicken broth. Stir in oregano. Return chicken to the pan. Scatter lemon around chicken.
  • Cover and bake in preheated oven for 15 minutes. Remove from oven, add olives.
  • Turn oven up to 400 degrees. Cook chicken uncovered for 10 – 15 more minutes or until chicken is cooked through. Serve.

Ingredients

  • 12 whole Large Green Olives, Pitted, And Stuffed With Cheese
  • 1 Tablespoon Water
  • 1 whole Egg, Beaten
  • ¼ cups All-purpose Flour
  • ½ cups Panko Breadcrumbs, Ground Into A Fine Crumb
  • 1 cup Vegetable Oil

Instructions

  • Begin by taking the olives and place them on some paper towels. Remove as much moisture from the exterior of the olive as possible.
  • Next, get your dredging station ready. In one bowl, add the water to the beaten egg, and mix for your egg wash. Add the flour to another bowl, and the breadcrumbs to another bowl.
  • Take a small fry pan and add the oil, heating it for about 5 minutes or so, or until you reach about 350 degrees F.
  • Take a a few of the olives and toss them into the flour bowl. Shake them around to fully coat, then add into the egg wash. Make sure the olives get a nice coating of egg, then move them into the panko breadcrumbs, tossing to make sure you have a nice even coating of breadcrumbs. Add these to the hot oil, and cook for a few minutes, turning once with a spoon. Once they are golden brown, remove them with a slotted spoon onto some paper towels to remove any access oil.
  • To serve, simply pop them into your mouth. Go figure! I served mine up in a martini glass for presentation, which I’m certain will be a hit at your next party.

Ingredients

  • 6 hard cooked eggs
  • ¼ cup mayonnaise
  • salt and ground black pepper, to taste
  • ¼ cup sliced green olives stuffed with pimentos
  • ¼ cup diced sweet onion

Instructions

  • Place eggs into a large bowl or the bowl of your stand mixer and mash with a fork or using the paddle attachment of your stand mixer. Add mayonnaise and mix together until well-combined and eggs are light and fluffy. Add salt and ground black pepper to taste.
  • Stir in sliced olives and pimentos and onion into egg salad.
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