Benefits of Olives

It’s easy to forget that these beloved, salty snacks are one of the most commonly eaten and widely fermented foods in the world. In addition to their antioxidant properties and healthy unsaturated fats, olives also give you a burst of beneficial bacteria. After olives are placed in brine, Lactobacillus bacteria cause them to ferment. After the fermentation process, Lactobacillus plantarum and Lactobacillus pentosus are the predominant species of probiotic bacteria found in olives.

Servings: 1 cup


    • 1 cup fresh kalamata olives or mixed, pitted and drained
    • 1 teaspoon finely minced fresh garlic
    • 2 teaspoons fresh lemon juice
    • 1/2 teaspoon coarse black pepper
    • 1 tablespoon capers drained
    • 1 cup fresh flatleaf parsley leaves
    • 2-4 Tbsp olive oil


  1. Combine all ingredients in a food processor and pulse until chunky.
  2. Add olive oil, 1 Tbsp at a time, and process until the mixture reaches your desired consistency.
  3. NOTES: I only used 2 Tbsp oil because I like a chunky relish-like consistency, but if you want a smoother dip-like consistency, use more oil.  If you’d like a smoother consistency, try making this in a high-speed blender. You can try subbing 1-2 anchovy fillets for the capers if you prefer.

Recipe adapted from

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