The Health Benefits of Olive Oil

 

The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidants. Studies have shown that olive oil offers protection against heart disease by controlling LDL cholesterol (the bad cholesterol) levels while raising HDL (the good cholesterol) levels. No other naturally produced oil has as large an amount of monounsaturated fat as olive oil - namely oleic acid of which olive oil contains 55-83%!

Olive oil and heart disease

In a study written up in the European Journal of Clinical Nutrition in April of 2002 it was shown that people who consumed 2 tablespoons of virgin olive oil daily for 1 week showed less oxidation of LDL cholesterol and higher levels of antioxidant compounds, particularly phenols, in the blood.

While all types of olive oil are sources of monounsaturated fat, extra virgin olive oil, which comes from the first pressing of the olives, contains higher levels of antioxidants, particularly vitamin E and phenols, because it is processed less than the lighter olive oils. Olive oil is clearly one of the good oils, one of the ‘healing fats’. Most of the fatty acids in olive oil are actually Omega-9 oil which is monounsaturated.

Mediterranean Meatless Cabbage Rolls

Notice the absence of salt in the cooking process. We're using heart healthy garlic, onion and mint to give a rich flavor to the dish. If you must, sprinkle a pinch of sea salt on your portion. By using the larger grained sea salt you'll use less, reducing your sodium intake.

Total Time: 40 minutes, 4 servings of 2 rolls & 1/3 cup sauce each 

Main Ingredients

• 8 large cabbage leaves (I use green)
• 1 cup whole-wheat couscous
• 2 tablespoons extra-virgin olive oil
• 6 cloves garlic, rough chopped
• 1 large onion, chopped
• 4 cups chopped Italian plum tomatoes
• 2 tablespoons raisins
• 1/4 teaspoon ground cinnamon
• 1/3 cup crumbled feta cheese
• 3 tablespoons chopped Kalamata olives
• 2 tablespoons chopped fresh mint, plus more for garnish

Preparation

1. Bring 2 1/2 cups water to a boil in a large pot. Add cabbage leaves and cover. After 5 minutes reduce heat to medium and simmer until softened, about 5 minutes more.
2. Bring 1 1/2 cups water to a boil in a small saucepan. Stir in couscous, cover and remove from the heat and rest for 5 minutes and transfer to a large bowl to cool.
3. Transfer the cabbage leaves to a clean work surface to cool.
4. Heat oil in the skillet over medium heat. Add garlic and onion and cook until aromatic, 2 mins. Add tomatoes, raisins, cinnamon and 1/4 cup water. Cover and cook, stirring occasionally, until the tomatoes are broken down, 8 to 10 minutes.
5. Meanwhile stir feta, chopped olives and 2 tablespoons mint into the couscous. Spoon about 1/2 cup of the couscous mixture at the stem end of each cabbage leaf and roll into a bundle, tucking in the sides at the last.
6. Add the cabbage rolls seam-side down. Cover and cook until the rolls are hot all the way through and the cabbage is very tender, 5 to 8 minutes. Serve the cabbage rolls topped with the sauce. Garnish with mint, if desired.

• Make Ahead Tip: Prepare through Step 5; refrigerate sauce and cabbage rolls separately for up to 8 hours. Reheat the sauce for 5 minutes and proceed to Step 6.

Nutrition

Per serving: 325 calories; 12 g fat ( 3 g sat , 7 g mono ); 11 mg cholesterol; 49 g carbohydrates; 1 g added sugars; 11 g protein; 9 g fiber; 710 mg sodium; 498 mg potassium.

Welcome to The Heart Smart Gourmet!

This blog is dedicated to good, healthy...heart smart eating! I hope to bring you good food and nutritional information through recipes and articles that emphasize a heart healthy diet...a diet that you can live with! The focus here at The Heart Smart Gourmet is to show you that food that is good for you doesn't have to taste bad. I hope you enjoy the blog and will share it with everyone you know. The information and recipes contained herein could literally save someone's life...I know it has mine.