According to the Food and Drug Administration (FDA), consuming about 2 tablespoons (23 grams) of olive oil a day may reduce your risk of heart disease. You can get the most benefit by substituting olive oil for saturated fats rather than just adding more olive oil to your diet.
All types of olive oil provide monounsaturated fat, but “extra-virgin” or “virgin” olive oils are the least processed forms. As a result, they contain the highest levels of polyphenols, a powerful antioxidant.
Cooking with Olive Oil
Tapenades are often served on toasted baguettes as an appetizer. You can also use this as a topping on pasta or fish or with the addition of a little more oil as a vinaigrette.
1 cup pitted olives, chopped
1 cup small artichokes (about 10), cooked and sliced
2 cloves garlic, peeled
3 Tb capers, rinsed
zest & juice of 1 small lemon
zest & juice of 1 small orange
1/3 cup W2Olives Extra Virgin Olive Oil
1/3 cup chopped fresh Italian parsley
salt and fresh pepper to taste
Pit a cup of your favorite olives, ones that are not too briney tasting. Cook the baby artichokes until tender. Discard any tough outer leaves and slice each choke thinly.
In a mortar and pestle, or with the side of a chefs knife on a cutting board, mash the garlic with a pinch of salt until it forms a paste. Incorporate the anchovies.
In a small bowl mix together the olives, artichokes, garlic anchovy paste, capers, the chopped zest, parsley and the juice of the lemon and orange. Add salt and pepper to taste.
Let sit for at least 30 minutes before serving to let the flavours develop. It will last in the refrigerator for several days but be aware that the raw garlic taste may ‘grow’ as it sits.
Yields about 3 cups.