Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
14 Nov

Smart Fuel: Olives

OlivesIn that Mediterranean world which begat Western civilization, the olive enjoyed special prominence beyond its culinary properties. Roman aristocracy thought good health depended on two things: wine within, and (olive) oil without. The olive branch was the symbol of peace, and the fruit itself an emblem of wealth and prosperity. Today, the oil extracted from olives is the main draw for many – it figures crucially in Italian, Greek, and Northern African cooking, and it’s the basis for many marinades, dressings, and sauces. As Primal Blueprinters, olive oil is one of the best fats we can use, but let’s not forget about the source. Whether as snack, spread, or salad ingredient, we need to start recognizing the power and versatility of the olive itself.

Black or Green?

Black Olive

The color of the olive corresponds to the ripeness of the fruit when picked. That’s it. Green olives are picked before ripening, and black olives are picked while ripe. And because raw olives are mostly inedible, both varieties normally undergo some form of curing process, either by being packed in salt, brined, pickled, or soaked in oil (or even just water) before being eaten. Generally, green olives are denser, firmer, and more bitter than black olives. The taste and texture of any olive, however, ultimately depend on the method and duration of curation. Any olive – even a green one – will grow softer in a brine. I suppose you could think about it like this: green olives are often used as stand-alone snacks, while black olives are commonly used in cooking, on pizzas, and in salads. Of course, olives can be used in a number of ways (please share your faves!), whatever the color, but those are the usual respective uses for green and black olives.


Jar of Olives

As you might imagine, the health benefits of the olive are pretty much identical to its oil. You already know about the fantastic amounts of monounsaturated fat, but what about the nutrients? Olives are packed with iron and copper, and they’re a Primal friendly source of dietary fiber. They’re also rich in vitamin E – a noted antioxidant – and anti-inflammatory polyphenols and flavonoids. And really, you can’t get much more virgin than the delicate flesh of the whole, unpressed olive in all its purity. As for the green versus black question, there are no nutritional differences between the two.

Oh, and cured olives are pretty salty, so be aware of sodium content.


The thing about olives is that they’re versatile. They pair well with martinis, wine, and cheese. They are used in Greek, Italian, Mexican, and even Chinese (as a restorative soup) cuisine. They can be blended with spices to form dips, or chopped finely to adorn salads and pizzas.

Olive Tapenade

Olive Tapenade

This can be as basic or as complex as you want. Tapenade is the perfect recipe for parties: it’s easy to make large batches and it’s hard to mess up. People will marvel at your culinary skills, when all you did was throw some stuff in a food processor and hit “On.” The basic recipe is as follows:

1 cup cured black olives, pitted
3 canned anchovy fillets
2 tablespoons drained capers
2 garlic cloves, peeled
extra virgin olive oil

To do it old school, mash up the garlic, olives, anchovy, and capers with a mortar and pestle, salt and pepper to taste, and drizzle in olive oil until the desired creaminess is achieved. Serve with vegetables for dipping (or crusty bread for your non-Primal friends).

Or, you could toss everything in a food processor and blend away. Feel free to add extra ingredients. Fresh herbs, like basil, parsley, and thyme, are frequently added to tapenades, and you can experiment with adding lemon juice, hot peppers, nuts, or even figs to your custom recipe.

Steak With Olives


Any steak works with this recipe. I like the grass-fed ribeye, personally, but you can use any piece of meat. The real star is the olive sauce. Before you make that, though, cook your steak to the desired doneness and set aside.

1/2 cup cured black olives, pitted
4 garlic cloves, thinly sliced
1/2 tsp red pepper flakes
2 tablespoons olive oil
1/2 cup chopped flat-leaf parsley

Heat the pepper flakes and garlic in the oil over medium heat, using the same pan you used to cook the steak. Stir until golden. Add the olives and cook for 2 minutes. Remove and add the parsley. Serve over the steak.

Or, if you’re feeling lazy, just grab a jar of assorted olives and feast away.

Darwin Bell, funadium, Dan Shouse, Another Pint Please…, bloggyboulga Flickr Photos (CC)

Further Reading:

Olive Oil Does It Again

Natural Alternatives to OTC Painkillers

Mmmmmmmmmmmmm… Fat.

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Hmm, I’m not sure which country contributors are living in, but there is something seriously amiss with the olives there if the black ones have less flavor than the green ones. On the contrary, if we are talking about standard, natural, unprocessed olives, the ripe (black) variety should have a more intense flavour than the young green ones – makes sense right? You need to get your hands on some Kalamata olives, served straight out of their brine/oil mixture as intended – not something in a selaed bag off the supermarket shelf…

    Stefano Frentis wrote on January 23rd, 2012
  2. i want to know if we eat green olive can we loss our wait if yes then please tell me the way

    S.ATHIYA wrote on February 9th, 2012
  3. Why do green olives come in a glass jar and black olives come in a can????

    michael Yarab wrote on April 7th, 2012
  4. i like to eat evey meal black and green olive.

    suabs shrstha wrote on June 11th, 2012
  5. I love olives!

    Gail Green wrote on August 6th, 2012
  6. Pls, tell me more about black olives and the use of it


    MARK MANUKWEI AWUKU wrote on September 9th, 2012
  7. eat ilives and enjoy a good taste that is healthy for you.Nevr knew about black olives until moved to calif and you may have them growing in your back yard there. I ate the black ones and yummy !!!

    ringer wrote on February 13th, 2013
  8. My wife cuts green olives in half and puts them in “made from scratch” macaroni & cheese. It is awesome!

    Bryan Berguson wrote on April 4th, 2013
  9. I never liked the bitterness of the green olive. I LOVE black olives. I put them in my salads and on my pizza and subs. But, mostly, I dump a canful into a bowl and munch-a-bunch of black olives!!!
    I will definitely try the steak recipe!

    TenorsMom wrote on April 24th, 2013
  10. Olives are my favorite. I can (and have when I was a kid) eat a whole jar and still want more. My favorite way to eat olives:

    Ingredients: 10 olives.

    Instructions: Place one olive on each finger. Eat olive off fingers.

    Brittany wrote on July 17th, 2013
  11. Growing up in a Greek household we always had black Kalamata olives (imported from Greece) and extra virgin olive oil on hand. We used it in our cooking and salads and spreads. It is a staple in our diet.

    And the oil is great for the hair and skin.

    Remember, as with anything, moderation, even healthy foods, is key. A few olives a day (small handful of 8-10) and a couple tablespoons of oil should suffice.


    Richard Whieland wrote on August 25th, 2013
  12. Mark, great site. As an olive grower in central CA I just wanted to clarify a few things. All olives going to table olive production are picked green. Black olives on the tree as shown in photo are bitter and past their prime for curing. The black olives used in the food service industry are ‘made’ black by adding oxygen during the curing process, which helps to mellow the bitterness. different curing processes combined with different varieties are how we get different types. Olive oil is usually made from completely different varieties. Historically olives were only used for oil until the early 1900’s, when Mrs.Freda Ehmann developed the ripe olive process we use today. For a real wealth of olive knowledge visit www.

    olivegrower wrote on October 16th, 2013
  13. Will I get sick should I eat one off a tree?

    Lin Chan wrote on October 31st, 2013
  14. Anybody else get horny from olives? I have access to freshly packed green olives here in Lima Peru and after consuming around 16 with tomatoes topped with olive oil and balsamic vinegar I notice my libido increases a few hours after consumption every single time.

    Dan wrote on March 21st, 2014
  15. I Love Black Olives a lot More then Green Ones very good :)

    Olivia wrote on May 12th, 2014
  16. I love olives, capers, anchovies,.. all that stuff!

    One night, while screwing around with the brine from black olives,
    I made a “muddy” martini.

    A dirty martini has green olive brine, vodka, vermouth (which I skip, don’t like it) and olives and depending where you order it, you’ll get some crushed olive in the drink (making it dirty).

    My muddy martini is made with black olives, the brine and vodka. I mash up a bit of the black olives to mix in the drink and the back olive brine, gives the muddy look. And because it was late at night and experimenting with vodka for a couple of hours (wink-wink) I also dipped the rim of the glass in the black olive brine and then made a quick dip in salt.

    It’s not for everybody :) But I liked it. Olive you!

    Lita wrote on July 11th, 2014
  17. in fact your comment regarding olives colors is inaccurate. there are types of olives that remain green and never change color no matter how mature they get.

    Faust wrote on September 3rd, 2015
  18. I literally just found out today that green olives are just unripened black olives. This reminds me of when I found out that the only ripe bell pepper are the red ones and the orange, yellow and green are all unripe.

    ODBA wrote on September 10th, 2015
  19. This article is misleading. There are actually 3 types of olives – green, “blackened” and black (which are not actually black, more like dark burgund). The green olives are just green, from start to end. The blackened olives are green olives (meaning, not so ripe) oxygenated and thus blackened in a special bath. The “true” black olives are gathered when they’re ripe and dark, though not actually black. The popular species for the those are Greek kalamata and Spanish aragon olives.

    ASX wrote on June 19th, 2016

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