3 quick and easy canapé recipes for Christmas -

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3 quick and easy canapé recipes for Christmas

December 16, 2020

Queens in Blankets

Makes 16 canapés


  • – 16 Gordal (Queen) olives
  • – 8 slices Serrano ham
  • – 1 jar onion marmalade or similar store-bought chutney



  1. 1. Empty the jar of onion marmalade/chutney into a piping bag, cut off the end and fill the centre of each olive.
  2. 2. Halve the slices of Serrano ham lengthways.
  3. 3. Roll each olive up in a strip of ham and place on a baking tray.
  4. 4. Pan fry or bake in the oven at 200°C until evenly crisp.
  5. 5. Serve warm.


Manzanilla Olives, Crème Fraiche and Spring Onion Filled Baby Potato Skins

Makes approx. 30 canapés


  • – 100g Manzanilla olives, finely chopped
  • – 750g baby potatoes
  • – 50g salted butter, melted
  • – 100g crème fraiche
  • – 3 spring onions
  • – Olive oil
  • – Sat & Pepper



  1. 1. Pierce the baby potatoes all over with a toothpick before placing on a microwaveable plate.
  2. 2. Microwave on full for 5 minutes, then turn over each potato and microwave for a further 5 minutes. Alternatively, boil your potatoes for 10-15 minutes until they are just starting to soften.
  3. 3. Allow the potatoes to cool slightly before halving and spooning out the centres into a bowl, leaving a 5mm wall inside the skins.
  4. 4. Place the skins cut side down on a baking tray and brush each one with olive oil and season.
  5. 5. Bake at 200°C for 15-20 minutes until golden and crisp.
  6. 6. In the meantime, mash the potato centres and combine with the crème fraiche, melted butter, chopped olives and 2 finely sliced spring onions. Taste for seasoning.
  7. 7. Turn over the potato skins and fill each one with the crème fraiche and olive filling.
  8. 8. Switch the oven to grill on high heat.
  9. 9. Place the skins under the grill until bubbling and starting to brown.
  10. 10. Remove and allow to cool slightly before arranging on your serving platter and garnishing with the remaining finely sliced spring onion and extra olives.


Mini Cheese Scones with Whipped Hojiblanca Olive Butter and Cranberry Jelly

Makes 32 canapés


(For the scones)

  • – 60g chilled salted butter, cut into small cubes
  • – 200g self-raising flour
  • – 50g grated cheddar cheese
  • – 2 eggs (1 for eggwash)
  • – 2 tbsp milk

(For the whipped olive butter)

  • – 100g Hojiblanca olives
  • – 250g unsalted butter, at room temperature
  • – 1 tsp ground sea salt
  • – 1 tsp ground black pepper

(To decorate)

  • – 16 Manzanilla olives, halved lengthways
  • – 1 jar cranberry jelly



  1. 1. Preheat your oven to 180°C (fan) and line a baking tray with parchment.
  2. 2. In a large mixing bowl, rub together the self-raising flour and chilled butter cubes until a crumb consistency is achieved.
  3. 3. Add in the grated cheese and continue to rub into the crumbly mix to make the cheese pieces smaller.
  4. 4. Make a well in the centre before adding in 1 egg and the milk.
  5. 5. Using a fork, start to bring the dough together, eventually taking over with your hands. Be careful not to overwork the dough.
  6. 6. Tip out onto a floured surface and push out with your fingers until a 2 cm thickness is achieved.
  7. 7. Cut out rounds using a 4cm cutter being mindful not to twist as you press down.
  8. 8. Place the scones on the lined tray, bring the scraps of dough together and repeat steps 6 & 7 until all of the dough has been used.
  9. 9. Lightly whisk the remaining egg in a small bowl with a fork and use a pastry brush to eggwash each scone.
  10. 10. Bake for 10-15 minutes until risen and golden on top. Allow to cool.
  11. 11. While the scones are baking, place the room temperature butter in a stand mixer or a large bowl if using an electric hand whisk.
  12. 12. Whisk in the mixer or by hand until the butter is light and fluffy (approx. 5 minutes).
  13. 13. Place the 100g of olives in a food processor and blend to a finely chopped consistency. This could also be done by hand.
  14. 14.Fold the finely chopped olives into the butter, followed by the salt and pepper. Taste for seasoning.
  15. 15. Halve the cooled cheese scones, then top each half with a generous helping of whipped butter, ½ tsp of cranberry jelly and an olive half.
  16. 16. Arrange on your platter of choice and serve.


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All recipes from the Spanish Olive Week

December 23, 2020

This year we haven’t been able to take part on any event & bring Spanish olives to evyerbody, so we decided to create the Spanish Olive Week. The Spanish Olive Week has been an online event organised by Olive From Spain and 8 influencers to do live recipe demonstrations on their accounts featuring Spanish olives. During all the live shows, we were able to enjoy recipes of all kinds: for vegans, starters, a curious edible olive snack tree, gintonic cocktails to stay with friends at home…  So, do you dare to imitate our chefs at home?

Deep Fried Gordal Olives stuffed with Manchego and Black truffle

By José Pizarro | @jose_pizarro


  • – 12-16 Gordal Olives (pitted)
  • – 70g semi-cured Manchego
  • – 2 Tablespoons plain flour
  • – 2 free-range eggs beaten
  • – 100g Panko Crumbs
  • – Olive Oil for frying
  • – Seasalt
  • – Black truffle



Stuff the olives with as much Manchego as you can fit inside them. Place the flour, egg and breadcrumbs in three separate shallow bowls. Roll the olives in the flour, then in the beaten egg, and finally in the breadcrumbs.

Heat 2cm of oil in a deep saucepan to 180 degrees Celsius or until a cube of bread turns brown in 20 seconds. Lower the olives into the oil and fry for a few minutes until golden brown. Drain on kitchen paper, season with sea salt and top with grated Manchego and black truffle.

Marinated Monkfish with Hojiblanca Olives & Mazanilla Olive Aioli

By José Pizarro | @jose_pizarro


  • – 250g of Hojiblanca olives
  • – 1 clove of Garlic
  • – 6 Anchovies
  • – Olive Oil
  • – Black Pepper
  • – Manzanilla olives
  • – Aioli
  • – Roasted Spanish Peppers
  • – Spanish Flatbread Crackers
  • – Thyme



Blend the Hoji Blanca olives, garlic and anchovies with one tablespoon of olive oil until it is a thick salsa consistency. Top the monkfish fillet with the olive marinade, and drizzle with olive oil.

Fry the monkfish fillet in a dry frying pan for three to four minutes before putting into a pre-heated oven at 200 degrees Celsius for three minutes. Once the fish has cooked, let it rest for a minute before slicing into 2cm thick chunks.

Chop the manzanilla olives roughly and mix with the aioli.

To serve, top the flatbread with the Spanish peppers, top with the monkfish and a dollop of Mazanilla aioli, a few thyme leaves and a drizzle of olive oil.

Hojiblanca Olive & tomato puff pastry palmiers

By The Fit Londoner | @thefitlondoner


  • – 200g Hojiblanca olives
  • – 80g sundried tomatoes
  • – 2 garlic cloves
  • – 1 tsp fresh thyme
  • – 1/2 tbsp olive oil
  • – 1 pack ready rolled puff pastry


Blitz all ingredients together to make a tapenade. Spread the tapenade evenly over the rolled out pastry, then roll the long edges into the middle until they meet at the centre. Press the sides together to make sure they stick, then cut into 1cm wide pieces.

Finally, Place on a lined baking tray and bake for 12-15 minutes (depending on thickness) at 200 degrees.

Stuffed Mushrooms with olive tapenade and charred garlic bread

By Rebel Recipes | @rebelrecipes


(For the mushrooms)

  • – 2 tbsp olive oil
  • – 4 portobello mushrooms
  • – Splash water 
  • – For the filling;
  • – 1 large slice sourdough – a few day old is better
  • – 1 tbsp olive oil 
  • – 50g spinach
  • – 150g Gordal olives 
  • – 50g walnuts
  • – 2 tbsp nutritional yeast 
  • – 3 tbsp fresh thyme 
  • – 2 tbsp soy sauce 
  • – Big pinch sea salt 
  • – Black pepper 
  • – For the tapenade;
  • – 100g manzanilla olives 
  • – 2 tablespoon capers
  • – 1 cloves garlic
  • – 2 tbsp extra virgin olive oil
  • – 1/2 lemon juice
  • – 1/4 teaspoon black pepper
  • – 3 tbsp fresh thyme 
  • – 30g fresh basil 
  • – 8 sun-dried tomatoes in oil drained
  • – Sea salt 
  • – Pan griddled garlic bread;
  • – 2 large slices sourdough
  • – 2 tbsp extra virgin olive oil
  • – 1 garlic clove
  • – Sprinkle of sea salt flakes



To make the mushrooms:

Pre-heat the oven to 180c  fan. Add the oil to a frying pan and then add the mushrooms. Fry on medium for a minute or so then add the water. Cover with a lid or plate to allow the mushrooms to cook. Cook for 6-7 minutes until tender (flip them half way through) Remove any moisture from the mushrooms then add them to a small baking tray.

To make the filling:

Make the breadcrumbs (add the bread to a food processor and blitz to a chunky crumb). Now add all the remaining ingredients and blitz to a chunky paste. Top the mushrooms with the mixture, pack down a little. Bake in the oven for 15 minutes, then set aside.

To make the tapenade:

Add everything to your food processor and blitz to combine. Pan griddled bread, heat a griddle pan to medium and brush some extra virgin olive oil onto all both sides of the bread. Sprinkle with sea salt. Add to the pan and toast on one side the flip until toasted on the other side. When toasted rub one side with a clove of raw garlic.

To serve, top the bread with the tapenade and serve with the mushrooms.

Three olive-based canapés

By Juliet Sear | @julietsear

Roasted Gnocchi, Olive and Manchego canapes


  • – ½ of a 500g pack of fresh gnocchi
  • – 3 tbsp olive oil
  • – Appro 25  pitted green Manzanilla olives
  • – 150g slow roasted tomatoes, torn into strips
  • – Two teaspoons fresh thyme
  • – 1 fat clove of garlic, crushed
  • – Black pepper
  • – 200g Manchego cheese, cut into cubes



Heat oven to 200 degrees c. Place the gnocchi in a roasting tin and pur over olive oil, shake to coat. Roast for 20 mins, shake once half way through

After 20 minutes scatter over with thyme and garlic and roast for a further 5-10 minutes until it’s as golden as you like. Thread the roasted gnocchi onto cocktail sticks, add a strip of tomato, an olive and lastly top with a cube of cheese. 

Plate and serve while the gnocchi is still warm.


Olive and Thyme Bread Sticks served with Spanish olive oil – makes approx 40 sticks


  • – 500g strong white bread flour, plus extra for dusting
  • – 10g fine sea salt
  • – 10g dried fast action yeast
  • – 350-375 ml warm water
  • – 2 tbsp olive oil, plus extra for oiling
  • – 200g Gordal olives, chopped into small chunks
  • – 2 tablespoons fresh thyme



Put the flour into the bowl of a stand mixer fitted with a dough hook (or do by hand in a large bowl but this will take more kneading time). Add the salt to one side of the bowl and the yeast to the other. sprinkle over the thyme.

Add half of the water and the olive oil and begin mixing on a slow speed. As the dough starts to come together, add the rest of the water, you may not need it all, all flours vary in absorbency. Knead for a 6/7 minutes on medium high speed. Once the dough is lovely and springy, tip out onto the surface and stretch out. Press in half of the olives and fold into the dough, stretch out again and press in the other half folding the dough over to until well-distributed. Into the dough.

Put the dough into an oiled bowl, cover with a clean tea towel and leave until it has doubled in size for approx. 45 mins or so depending on room temp. Line a few large baking trays with baking parchment and preheat the oven to 220C fan Dust the work surface heavily with flour. Carefully tip the dough onto the surface and stretch out to a large rectangle, roll it flat to create a large rectangle. Dust the top with flour. Cut the dough into thin strips (a pizza wheel is handy for this) Place the long thin lengths onto the trays leaving a little room in between.

Pop in the oven, throw in a little water or spray the oven door to add steam, and bake for approx. 15 minutes until cooked through and golden.  Cool for as long as you can resist for, lovely served alongside some good quality Spanish olive oil to dip in.

Olive tapenade puff pastry pin wheels


  • – Homemade Tapenade (makes enough to spread over 2 sheets of pastry or keep the rest to serve with the breadsticks to dip in).
  • – 175g black Hojiblanca olives
  • – 40g  capers
  • – 1  clove of garlic, crushed
  • – 2 tsp fresh thyme, chopped
  • – 2  tsp flat leaf parsley, chopped
  • – Juice of ½ lemon
  • – 75g extra-virgin olive oil
  • – 1 375g sheet ready rolled puff pastry (all butter is tastier)
  • – 40 strong hard cheese, grated



Place the tapenade ingredients except the oil into a food processor. Blitz until chunky then add the olive oil and blitz until more of a paste, but leave some texture, don’t make completely smooth.

Unroll the pastry sheet onto a large baking sheet lined with parchment paper. Spread over puff pastry with about half of the olive tapenade, use a spoon or crank handle palette knife to flatten. Sprinkle over with cheese, Roll pastry sheet up into a cylinder, wrap and chill for approx. 30 mins to firm up. 

When ready to bake, preheat the oven to 200 degrees c (fan) and Slice into discs, you’ll get approx. 18-20 slices out of a length, lay out onto a parchment line baking sheet/s. with space in between each one and bake for 18-22 mins until fully cooked, crisp and golden as you like.

Manzanilla olive and anchovy stuffed chicken supreme

By Ana Barnet | @annabarnettcooks


  • – 4 thickly cut slices of sourdough 
  • – Generous glug of olive oil
  • – 4 chicken supremes – skin on
  • – 2 bay leaves
  • – Salt and pepper
  • – Spanish Sabor Anchoa Olives and Anchovy stuffing –
  • – 120g Spanish Sabor Anchoa Olives – ¾ finely diced, the remaining ¼ sliced finely into rings
  • – 2 anchovy fillets (sustainably sourced)
  • – 1 large clove of garlic – minced
  • – Small bunch (5-6 sprigs of parsley) – finely diced
  • – Zest of half a lemon
  • – Several turns of freshly ground black pepper
  • – Spanish Sabor Anchoa Olive salsa –
  • – 50g Spanish Sabor Anchoa Olives – finely diced
  • – 5-6 sprigs of parsley – finely diced
  • – Juice of half a lemon plus zest
  • – Glug of olive oil



Preheat the oven to 190 degrees Celsius. Drizzle an ovenproof dish with olive oil and place the sourdough in it.

Make up your Spanish Sabor Anchoa Olives and Anchovy stuffing by simply combining all the ingredients (once prepared as noted above) the key is to finely dice everything to almost a paste. You can also add a little olive oil and blitz together for ease.

Spoon half a teaspoon onto each slice of bread and spread then split the remaining stuffing between the chicken supremes, lifting the skin but not removing completely, just enough to push the stuffing beneath it. Place the supremes on top of the bread, throw the bay leaves into your roasting dish. Next add a little seasoning, I prefer freshly ground black pepper for extra flavour. Roast for 25-30 minutes depending on how thick your supremes are. Allow to rest for 5-10 minutes before serving.

For an added hit of freshness; combine all salsa ingredients and scatter over the chicken supremes before serving.

Serve with buttered wilted greens or a side salad.


3 Gintonics cocktails with Olives from Spain:

By The Gin To My Tonic | @the_gin_to_my_tonic

Gin and Tonic using Gordal Olives


  • – 50ml Gin Eva
  • – Fever-Tree Mediterranean Tonic Water
  • – Garnish: Gordal Olives & Rosemary sprigs



Fill a large Copa Glass with Ice. Add 50ml of Gin Eva, and top with ¾ of Fever-Tree Mediterranean Tonic Water.
Garnish with Gordal Olives and a Rosemary sprig

Dirty Martini using Manzanilla Olives


  • – 60ml Elephant Strength Gin
  • – 15ml Belsazar White Vermouth
  • – 5ml of Manzanilla Olive Brine
  • – Garnish: Manzanilla Olives



Firstly put your Martini glass into a freezer.

Fill a cocktail mixer with ice and then add the gin and vermouth. Stir continuously for 1-2 minutes. Remove the glass from the freezer, using a strainer pour into the glass.
Garnish with Manzanilla olives and add a side of olive brine into the shot glass. Add the Manzanilla Olive brine according to your taste.

Red Snapper using Hojiblanca Olives


  • 60ml The Gin To My Tonic Yuzu & Szechuan Pepper
  • 6 dashes of The Ibiza Chilli Co Hot Sauce, Magnificent Fruit & Fire
  • 3 dashes of Worcestershire Sauce
  • Just of half a lemon
  • Salt & Pepper
  • 5ml of Hojiblanca olive brine
  • Garnish: Hojiblanca olives



Fill a highball glass with ice and set aside. Add all ingredients into a cocktail mixer that has been filled with ice. Shake vigorously for 1-2 minutes and strain into the highball glass.
Add a garnish of Hojiblanca olives.

How to create an Instagrammable Olive Sharing platter

By Gem Takes Food Pics | @gemtakesfoodpics


  • – 2-3 Spanish kinds of cheese (can be of your choice, 1 hard, 1 soft, 1 medium)
  • – 2 Spanish types of meat (pre-sliced)
  • – Manzanilla – Garlic, onion & rosemary marinade
  • – Hoji Blanca – Served on their own
  • – Gordal Olives – Stuffed with Spanish goat cheese
  • – Optional: nuts, fresh herbs for decor, crackers or bread for serving, toothpicks


Edible olive snack tree

Janey Food Lover | @janeyfoodlover


  • – Spanish olives (Gordal, Manzanilla and Hojiblanca)
  • – Red Pepper drops
  • – Manchengo Cheese
  • – Baby Bel mini cheese rolls
  • – Rosemary sprigs
  • – Styrofoam cone
  • – Aluminum Foil
  • – Toothpicks
  • – Star shaped cookie cutter



Begin by arranging the rosemary sprigs as branches. Fill in the tree with olives, peppers and Baby bel cheese. Use the star shaped cookie cutter to cut out a star from the Manchengo cheese that will decorate the top of your Olive Tree. 


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How to make Roscón, the Spanish dessert for the Three Wise Men’s Day

December 23, 2020

The Three Wise Men’s Day is a holiday in Spain which is celebrated on the 6th January. It is known as the Epiphany, which marks the day the wise men arrived to see and bring gifts to baby Jesus. Today, this day continues to celebrate the epiphany and also, the arrival of a hopefully prosperous new year – which is symbolised by the Three Wise Men – by gathering around the table with the entire family to eat the ‘Roscon de Reyes’ or King’s cake.

The Roscón came to Spain from the hand of French king Philip V, but it took many years to become popular in all homes in Spain.

Roscón is a delicious, circular shaped dessert, which is traditionally garnished with candied fruit and then it can be filled with custard or cream. The fruit toppings are symbolic of the gems worn by the Three Kings on their clothing. A little trinket is usually hidden inside the cake and whoever gets the slice with this in will have good luck for the rest of the year!




This traditional Spanish cake is easy and fun to make at Christmas for the whole family to enjoy on this popular holiday!



  • –  560 cups plain flour
  • –  1⁄2 teaspoon of salt
  • –  2 tablespoons dry baker’s yeast
  • –  75ml milk (lukewarm)
  • –  75ml water (lukewarm)
  • –  6 tablespoons butter
  • –  6 tablespoons sugar
  • –  Rind of 1 large orange (grated)
  • –  2 large eggs
  • –  1 tablespoon brandy or rum
  • –  1 egg white
  • –  Assorted candied fruit (chopped in different sizes) for the toppings!




  1. 1. Sift the flour and salt into a large mixing bowl, and make a well in the middle.
  2. 2. In a smaller bowl, dissolve the yeast into the lukewarm milk and water. Once the yeast is completely dissolved, pour the mixture into the well of the flour.
  3. 3. Scrape in just enough flour from around the well to create a thick batter, sprinkle some extra flour on top, and cover with a kitchen towel. Leave the bowl in a warm place for around 15 minutes, or until the batter is doughy and sponge-like.
  4. 4. Meanwhile, in another medium mixing bowl, use an electric whisk the butter and sugar until they are combined and creamy.
  5. 5. Once the dough has become spongy, add the eggs, brandy, orange rind, and a splash of water to it. Mix well, until the dough is elastic and a bit sticky.
  6. 6. Add the butter and sugar mixture to the dough and mix until smooth.
  7. 7. Shape the dough into a ball and cover in cling film. Keep it in the large mixing bowl, cover it once more with a kitchen towel and leave in a warm place. As the dough proves, it will double in size. This can take anywhere between 1 to 2 hours.
  8. 8. While the dough rises, grease a large baking sheet for later use.
  9. 9. Once the dough has doubled in size, remove the plastic wrap. Flatten the dough and place it on a lightly floured countertop or cutting board.
  10. 10. You need to knead the dough for two or three minutes, and then roll it into a large rectangle.
  11. 11. Next, roll the dough inwards from the long edge to create a sausage shape. Bring the ends together to create the iconic donut, and place on the baking sheet.
  12. 12. This is when you should add the trinket into the cake. Do this by poking it somewhere into the dough.
  13. 13. Wrap the dough once more with plastic wrap and leave in a warm place for roughly one hour to again double in size.
  14. 14. Preheat the oven to 180°C (350°F).
  15. 15. Once the dough has risen, lightly beat the remaining egg white and brush it across the top. Cover the cake in the assorted dried fruits, pushing gently so they do not fall off of the cake while it is baking.
  16. 16. Bake for 30 minutes or until golden. Cool on the rack before serving.


The Three King’s Day is a magical and important day for everyone. Spanish children will go to bed dreaming that the Three Kings will have visited their homes, leaving their presents behind.Each family member will also be hoping that their piece of Roscón de Reyes contains the little trinket that will give them good luck for a very prosperous new year! If you want to celebrate this popular day just like the Spanish do, make sure you try to make the famous Roscón cake with this recipe!



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Why you shouldn’t miss Cádiz’s carnivals

February 23, 2021

Cádiz spends the whole year preparing for its popular Carnival celebrations, which are one of
the best known in Spain and throughout the world as a huge street party. For 11 days, the
streets of Cádiz are filled with vibrant costumes, non-stop fun and many people participating.
The whole city transforms to create an unforgettable experience of singing, dancing and pure
enjoyment. This is one of the most-awaited events on the Spanish calendar, and therefore it is
not one to be missed!

During the 16th century, the city of Cádiz had much trade with Venice, which inspired the
Carnival which is known today. Now, the carnival has become known worldwide for the roaming
streets of artists, with the most outstanding feature being that they sing witty and satirical songs
about Spanish current affairs and prominent Spanish features. These singing groups compete
to perform in the carnival, and this starts three weeks before the opening of it. The most
prevalent group that you will see amongst all the singing satirists during the carnival are groups
known as ‘Chirigotas’, who are humorous groups performing satirical pieces. The other groups
that you will come across are the ‘Comparsas’ who present their satirical songs in a more
serious manner, performing classical music. The largest group you will see are the choirs, made
up of about 20 performers, their signature song is the ‘Carnival Tango’ and they wear the most
elaborate costumes. With so much culture of music and dance, there is no wonder this carnival
is so popular and shouldn’t be missed!

Fancy dress is compulsory at the Cadiz Carnival as there are two parades where the public are
involved as part of the vibrant and colourful procession. The Gran Cabalgata (Great Parade) is
on the first Sunday and it attracts tens of thousands of people through the entrance to the city.
The second parade that Carnival goers can take places in is The Cabalgata del Humor
(Comedy Parade) which goes through the old town on the last weekend and is a fun and
humorous way to take part and celebrate the carnival.

The “charangas ilegales” are another group who contribute to an element of the Cadiz Carnival,
where they usually gather in the Plaza de las Flores. These are made up of families and groups
of friends that are amateur singers, so do not enter the official competition, but whose repertoire
of songs compete for humour and laughs with the “official” groups. It is just their chance to get
involved, have fun and not take themselves too seriously!

Outdoor parties, fireworks, fancy dress dances and many more additional activities all ensure
that the fun doesn’t stop for a moment throughout the celebrations, and this is why the Cadiz
Carnival is not one to be missed!

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Why sportsperson should eat olives?

January 3, 2017

Olives are nutritious and healthy: they stimulate the cardiovascular system, they are antioxidants and they have dietary fibre, minerals and all the essential amino acids, a good food for athletes and a basic Mediterranean appetizer.

It is important to disprove that false myth about the high caloric content of an appetizer as healthy as table olives. In fact, they have fewer calories than most snacks. For example, compared to the approximately 500 kilocalories that contain 100 grams of chips, the same amount of olives does not exceed 150 Kcal (70% less than French fries). This makes them the perfect aperitif to take care of our organism inside and out.

Reasons to introduce this Mediterranean delight into your diet if you are a sportsperson


Olives are a fruit and just sixteen olives make up one of your five-a-day. They’re also a great source of dietary fibre, important for a sportsperson because it keeps you feeling fuller for longer and helps to control blood-sugar levels.

In addition, being rich in minerals (calcium, iron and magnesium) and having approximately 50% water, they help restore the body’s water balance after practicing any sport.


Exercising in a polluted environment causes the body to produce inflammation-causing compounds as a result of oxidative stress in the body. Olives are full of Vitamin E – an anti-oxidant that protects cells from those dangerous free radicals, reducing oxidative stress.


As running can lower the body’s immune defences (particularly in the 24 hours after an intense training session), it is important to include lots of vitamin-rich foods in your diet to strengthen your immune system. In addition to Vitamin E, they contain sodium, potassium, iron, magnesium, zinc and calcium, essential in the diet of the athlete because, among other things, they help to remedy muscle cramps and protect our muscle mass. In the case of black olives, it should be noted that they are a source of high iron content; reaching 45.5% of the recommended daily amount. The experts talk about seven olives a day to squeeze all their health benefits.

Olives are also rich in vitamins of group B, E and A; which contributes to the protection of cells against oxidative damage and the aging process, thanks to their antioxidants.


Providing an essential source of energy and all-important fatty acids, fats and oils are a crucial part of a runner’s diet. Olives contain unsaturated healthy fats including omega-3. Omega-3 fatty acids have been shown to speed recovery in athletes by reducing inflammation and improving protein synthesis.

They are a cholesterol-free food -they contain around 0.2 mg per 100 g- thanks to their high percentage of oleic acid that helps maintain normal blood cholesterol levels and protect the heart.

For all these reasons, olives are not only delicious, but they are also great if you like sports. Full of vitamins, minerals, healthy fats and unique taste!

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Olives: Fruit’s Place in History and at the Table

September 12, 2017

The olive tree and its fruit are linked to the history and culture of the Mediterranean people for over 6,000 years. Healing and magical powers and the ability to bring wisdom or peace has been attributed to it.

In the Iberian Peninsula it is known that in the prehistory this tree existed, thanks to pits of olives found in archaeological sites, having increased considerably its culture during the Spanish-Arab era. Precisely from that time, Spanish has inherited words like “aceituna” (olive), which in Arabic meant “olive juice”.

The preparation of the table olives

Like the preparation of olive oil, the preparation of the table olives, have been lost over time. In the past, each Spanish bar or tavern had its own olives and secret dressings, which gave them the personality of the bar’s owner, usually rooted in the innkeeper’s origins, or some formula that their olive supplier advised them to prepare. Obviously the geographical point had much to do, and depending on the products that could be available, the dressings arose.

Nowadays, table olives are considered the food of hospitality in Mediterranean culture, the first to reach the table, the prelude to a good lunch. Olives receive the hungry dinner guest and try to alleviate their appetite until the rest of the food arrives. They are the green of the lunch, the vegetal counterpoint and sometimes the protagonists. Every self-respecting appetizer must have table olives; it is almost inconceivable to go out to have a beer without some olives to share with friends.

Definitely, who does not like to enjoy in a summer day the shade of some terrace near the beach in good company, with a refreshing drink and some tasty olives?