Healthy Diet for May 27 – Time for an Oil Change

Ever think of olives as a fruit? Not sweet, but rich in healthful fats, olives are more than a savory ingredient and finger food.

Why so healthful? Compared with vegetable oils, olive oil has far more monounsaturated fat (the good kind). And it has little saturated fat. That’s the key—”monos” may lower total and LDL- (bad) cholesterol in blood and perhaps raise HDL- (good) cholesterol, while saturated fats raise both total and LDL-cholesterol. (The risk for heart disease goes up when total and LDL levels are higher and/or HDLs are lower.) Because it comes from plants, olive oil has no cholesterol.

Before you “chug” a jigger of olive oil, remember: It’s not calorie free. A tablespoon of olive oil has 14 fat grams and 120 calories, slightly more than the same amount of butter or margarine.

For flavor and health benefits, toss salads with olive-oil vinaigrette.

South American Garbanzo Salad

• 2 cups canned garbanzo beans, drained and rinsed
• 2⁄3 cup California black ripe olives, cut into wedges
• 1⁄2 cup diced red bell pepper
• 1⁄3 cup sliced green onion
• 1⁄4 cup chopped cilantro
• 2 tablespoons extra-virgin olive oil
• 11⁄2 tablespoons sherry vinegar
• 1 hard-cooked egg, finely diced
• Salt and pepper to taste

In a large mixing bowl, combine garbanzo beans, olives, red bell pepper, green onion, and cilantro. Mix in oil and vinegar, then gently toss in egg. Season with salt and pepper, and serve at room temperature. Makes 4 servings.