Getting to Know Olives
Olives are a familiar ingredient around the world, often enjoyed in salads, on pizzas, in tapenades, and of course straight from the olive bar. But what exactly are olives? Let's take a closer look at what makes this flavorful fruit such a popular cooking staple.
Olive Origins
Olives originally come from the Mediterranean region, dating back about 6,000 years. Olive trees thrive in hot, dry climates with rocky soil. The olive tree, known scientifically as Olea europaea, can live for hundreds of years.
Major olive producers today include Spain, Italy, Greece, Turkey, Morocco, Syria, Tunisia, Portugal, Algeria, Peru, and the United States (California).
Olive Anatomy
Olives grow on olive trees, Olea europaea. The olive fruit develops from the olive blossom’s ovary and contains a pit, meat, and skin:
- Olive pit - hard, woody pit containing the seed
- Olive meat - fleshy part around the pit high in healthy fats
- Olive skin - outermost layer protecting the meat
Olives generally grow in shades of green, purple, or black. The color depends on variety, growing methods, and degree of ripeness when picked.
Olive Varietals and Flavors
Popular Table Olive Types
There are over 2,000 unique olive cultivars around the world. Popular table olive varieties include:
- Kalamata - almond-shaped, purple; winey, earthy flavor
- Manzanilla - green, crisp, tart taste
- Picholine - elongated, light green; mild, nutty flavor
- Cerignola - large, bright green; mild, buttery flavor
- Niçoise - small, black olives; robust, complex flavor
Heirloom Olive Varietals
Heirloom olives come from trees that are at least 50 years old. Their unique flavors reflect the climate, soil, and region where they are grown. Popular heirloom types include:
- Sevillano - large green olives; sweet, grassy flavor
- Ascolana Tenera - medium green, meaty texture; subtle nutty taste
- Gaeta - small black olive; mildly salty flavor
- Arbosana - medium green, lemony-grassy flavor
Olive Processing Methods
Most olives require special processing to remove their natural bitterness and make them edible.
Water-Cured Olives
Water curing involves repeated soakings and rinses to remove oleuropein - the bitter compound in raw olives. This mild process helps olives retain a fresher, crisp texture.
Salt-Cured Olives
Salt curing is the most common method. Olives soak for months in vats of salt brine which draws out bitterness through osmosis before being packaged.
Lye-Cured Olives
Lye curing completely eliminates bitterness quickly by rinsing olives in a diluted food-grade lye solution prior to brining. The lye is washed off completely after use.
Oil-Cured Olives
Oil curing involves layering picked olives with salt, herbs, and olive oil. This ancient natural technique ferments olives for a funkier flavor.
Drying and Sun-Cured Olives
Some specialty olives air dry or sun cure like Moroccan or Greek olives. This concentrates flavors for intensely aromatic, wrinkled, chewy textures.
Olive Oil vs Table Olives
While they come from the same trees, olive oil and table olives undergo very different processing to become edible.
Olive Oil Production
Extra virgin olive oil comes from crushing whole picked olives then extracting the juice. Cold pressing without heat or chemicals yields premium quality oil.
Table Olive Processing
Most olives are too bitter to enjoy straight from the tree without curing. Specific cultivars grown for table olives cure by soaking in brine or salt before getting eaten whole.
Taste and Uses
Olive oil delivers clean, bright olive flavor perfect for drizzling over dishes or cooking. Table olives offer meatier texture and bolder taste better eaten raw as finger foods.
Nutritional Profile of Olives
Macronutrients
Olives provide a hefty dose of healthy monounsaturated and polyunsaturated fats. A 100 gram serving contains:
- 11.9 g fat
- 3.3 g carbs
- 1.0 g protein
Vitamins & Minerals
Olives supply iron, copper, calcium, sodium, vitamin E, and vitamin A. You also get phytochemicals like lutein/zeaxanthin, hydroxytyrosol, and oleocanthal which act as antioxidants.
Beneficial Plant Compounds
Olives contain valuable bioactive compounds like oleic acid, oleanolic acid, maslinic acid, and betain. These provide antioxidant, anti-inflammatory, antimicrobial effects.
Calories
With their high fat makeup, olives deliver 147 calories in a 100 gram serving. About 72% come from fat, 27% from carbs, and just 4% from protein.
Health Benefits of Olives
Heart Health
Studies show olives improve blood cholesterol levels which benefits heart health. The monounsaturated fatty acids in olives can help lower LDL (bad) cholesterol when replacing sources saturated and trans fats.
Reduces Inflammation
Chronic inflammation causes disorders like arthritis, allergies, and autoimmune disease. The antioxidants in olives combat inflammation for relief.
Cancer Prevention
Animal and test tube research indicates olives contain compounds with anti-cancer effects. While human studies are still needed, results suggest olives may inhibit cancer tumor growth and cell mutations.
Antimicrobial Properties
Certain acids in olives demonstrate natural antibiotic effects against common harmful bacteria like E. faecalis and S. aureus, as well as yeasts and fungi. This helps destroy unwanted pathogens.
Aids Digestion
Studies note improved symptoms for gastrointestinal issues like ulcers and colitis with olive derivatives. They enhance healthy stomach environment and gut bacteria balance.
Popular Ways to Eat Olives
On Pizza
Salty olives pair perfectly as a standard pizza topping with their nice briny pop contrasting rich cheese and sauce.
In Salads
Chopped olives lend a pleasant acidic punch along with their meaty texture to liven up leafy or grain salads.
As Appetizers
Pitted large olives like Manzanillas and Ascolanas make fun finger foods for guests to munch on before meals.
In Tapenade
Black or green olive tapenades are easy to whip up in a food processor to spread on breads or savory snacks.
In Rice Dishes
Stud rice pilafs, coconut rice, or risotto with sliced green olives for moisture, color, and zest.
In Cocktails
Muddled olives work deliciously in martinis, bloody marys, margaritas, and olive-infused vodka. The brininess balances sweet and boozy flavors.
Selecting High Quality Olives
Pick Whole, Firm Olives
Avoid olives with soft spots or blemishes. Choose ones with smooth skin still attached to the meat.
Opt for Lesser Known Varieties
While common black and green olives are fine, exploring unique heirloom cultivars offers new flavors and textures.
Know How They Were Processed
Learn if they were water, salt, or lye-cured. Review ingredient lists to ensure no sugars, preservatives, or additives were included.
Buy From Trusted Local Producers if Possible
Trying olives from small regional producers helps you discover fresh, authentic flavors showcasing local terroir.
Storing and Handling Olives
Storage
Properly stored olives last for months in your pantry. Leave them in their brine-filled jars or vacuum packs. Once opened, move to a sealed container and refrigerate for up to 2 weeks.
Use Caution When Pitting
Take care when pitting olives with knives or olive pitters. The slippery round shape makes them prone to slipping to avoid cuts.
Rinse Before Eating
Give olives a brief rinse to remove excess surface sodium for flavor and health, unless packaging specifies not to.
Discard When Spoiled
Throw out olives with off smells, flavor, mushy texture, or white film on their brine which indicates spoilage. Do not taste questionable olives.
Potential Side Effects of Olives
Allergic Reactions
While rare, tree nut allergies can sometimes cross-react with olives. Symptoms might include hives, itching, swelling, breathing difficulties.
Medication Interactions
The vitamin E in olives may interfere with blood thinning medications. Large olive doses may lower blood pressure too much for medications treating hypertension.
Digestive Issues
Overeating olives could trigger stomach pain, cramping, diarrhea, headaches in sensitive people. This results from their high sodium content.
Pesticide Exposure
Choose organic olives when possible to minimize pesticide residues if this health concern applies for your family.
Fun Facts About Olives
- Olives are technically considered a fruit, not a vegetable
- Some olive trees still produce olives after 1,500 years
- The olive branch represents peace, wisdom, fertility, and success
- Rubbing olive oil into your skin does not provide the same health benefits as eating olives
- Spain is the top olive producing country in the world
- Olives naturally contain an anti-inflammatory compound also found in ibuprofen
- Olives must be cured or fermented before human consumption
So now that you know exactly what olives are and how they grow, it’s time to start exploring all the different varieties out there. Happy snacking!
FAQs
Are olives a fruit or vegetable?
Olives are technically considered a fruit, not a vegetable. They grow on olive trees and contain pits like other stone fruits and drupes such as peaches, mangos, dates and cherries.
Why are olives so salty?
Most raw olives are too bitter to eat straight from the tree. To make them palatable, olives undergo a curing process that involves soaking or brining them in salt water, which removes bitterness but leaves behind sodium.
How can you tell if olives have gone bad?
Signs that olives have spoiled include mushy texture, foul unusual smells, white film on their brining liquid and mold. Discard them immediately if you observe these warning signs.
What’s the difference between green and black olives?
Green and black olives come from the same olive trees. Their color depends on the olive variety, ripeness when picked and processing style. Despite color, they offer comparable nutritional values.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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