The Amazing Olive Tree August 24, 2009

This is an amazing tree that gives us so much. There are over 500 different species of olive and the trees have grown throughout the Mediterranean regions for thousands of years. They were cultivated by the Minoan people living on the island of Crete (2700-1200 B.C.)

Their height is usually reduced for easier cultivation but if left they can grow to a majestic 15m or more  and survive for several centuries.

The trees have a natural resistance to most diseases and recover well from heavy pruning or even fire damage.

Almost all parts of the olive tree are beneficial to mankind except the pollen, which an increasing number of people have a sensitivity to and several hundred even to the point of needing hospital treatment each year.

The olive wood is used to make bowls, plates, spoons and ornaments and is still a very important fuel for home use.

The olive branch is a worldwide symbol for peace.

The leaves of the tree can be made into a tea and have medicinal uses.

The olives and their oil are very valuable and the world market for these products increases as we become more aware of their health-giving properties.

Olives and Olive Oil are

• rich in the monosaturated  oleic acid 55-85%  an omega-9 fatty acid. It has been shown to reduce LDL Cholesterol and raise HDL the protective Cholesterol.
• contains the polyunsaturated fats linoleic (9%) and linolenic (0-1.5%)
• contains good amounts of Vitamin E anti-oxidant
• contains vitamins A, B1, B2, B3, C (3%), E and K
• contains minerals Ca, P, Fe, Na & K
• contains flavenoid polyphenols which have been shown to heal sunburn, lower B/P, Cholesterol and risk of heart disease. There are 5mg in every 10g of olive oil. Many other nut and seed oils have no polyphenols.
• contains phyto-oestrogen
• The combined anti-inflammatory effect of these ingredients have also been shown to protect against colon cancer and breast cancer.

OLIVE OIL

Some of the main oil producing varieties

In Greece  -  koroneiki and mastoidis

In Italy  -  caratina, frantoio, leccino and moraiolo

In Spain  -  arbequina, cornicabra, emeltre, hojiblanco, lechin and picual

In France  -  aglandau, picholine and tanche

There are many other varieties that can be grown in countries of the Mediterranean

like Turkey, Portugal,  and around the world like China, Brazil, Australia, New Zealand  and the  USA.

Some producers still harvest the oil with screw or hydraulic presses where the olives are reduced to a paste by crushing and separated from the pits and then pressed. The first cold pressing that has been allowed to drain naturally can be slightly cloudy and is called “Fleur d’huile”.  Apparently Spain’s best is Nunez de Prado from Baena Province. Cold pressed, according to EU. regulations means the paste has to be kept under 27C (80F). This is now an almost obsolete term as the vast majority of oil is made in continuous centrifugal presses and there is no second pressing. To obtain a good yield the paste needs to be warmed to about room temperature but not heated too much as that would degrade the flavour and that would be less profitable. The first pressings of oil contain components in suspension, the particles that give olive oil its most therapeutic properties.

Extra Virgin Olive Oil is one of the few oils that can be eaten without chemical processing. It is not an oil that should be used for general cooking. It is for salads, mayonnaise, and just enjoying on fresh bread etc. Top quality Extra Virgin oil must have less than 1% acidity. There is a growing interest in oils made from a single variety of olive. Some of these have amazing flavour and need nothing more than a chunk of fresh bread, some olives, Serrano ham or quality cheese for a wonderful lunch.

Virgin Olive Oil has to have an acidity of not more than 2% but is also made using only mechanical or physical means and at temperatures that do not alter the oil in any way. This should also have a good flavour and the degree of acidity refers to the free fatty acids, not to the taste.

Pure Olive Oil or Olive Oil usually a blend of refined and virgin oil, up to 1.5% acidity but usually lacking a strong flavour.

Aceite de orugo is oil extracted chemically from the left- over paste. It might then have about 15% Virgin Oil added for the flavour. Not often sold at retail but used in food processing or certain forms of cooking.

Refined Olive Oil is made from oil that has a high acidity or defects which can be eliminated by refining with charcoal and other chemical and physical filters. It has an end acidity of not more than 0.3%

The grading of Olive oil in the USA is as below:

Grade A – US Fancy with fatty acids not more than 1.4%

Grade B – US Choice with fatty acids not more than 2.5%

Grade C – US Standard with fatty acids not more than 3%

Grade D – US Substandard with fatty acids not more than 3% that fails to meet the requirements of C

Denominacion de Origen ( D.O.)

As with the wine system, the best olive producing areas are given D.O. status and the quality of their products is carefully regulated.

Olive Oil products include soap, shampoo (which is good for dandruff and also for treating head lice), bath oils, face creams, nail soaks and treatments for psoriasis, eczema and acne.

The Fruit of the Olive tree – Olives.

Olives are harvested from September to October for green olives and November to February for the ripened black olives. Olives cannot be eaten straight from the tree as they are extremely bitter and they need either chemical or soaking treatment followed by storage in brine, vinegar or oil. Olives vary in flavour depending on type and  treatment. If you have tried some and not liked them please don’t give up! I hate the ones that have been in vinegar or strong brine but if re-bottled in a good olive oil with flavourings such as sprigs of Rosemary, coriander seeds and garlic or preserved lemon they can be delicious. Olives have many health benefits. They contain over 80 nutrients including iron, vitamin E, copper and fibre. They offer beneficial anti-inflammatory effects helping with conditions like asthma, arthritis and they are high in anti-oxidants that can help to prevent heart disease, strokes and colon cancer.

Olive Leaf Extract

The Olive leaf has been known to have medicinal properties for thousands of years. The ancient Egyptian and Mediterranean cultures used the leaves to treat a variety of conditions. The leaf contains the anti-oxidants oleuropein and hydroxytyrosol, as well as polyphenols and flavanoids like Oleocanthal.

Olive leaf extract is used to fight viral infections and even the difficult to treat Epstein-Barr disease, shingles, herpes and yeast infections. Also good for the heart because of its ability to lower LDL Cholesterol and blood pressure. It is used to boost the immune system, treat chronic fatigue syndrome, maintain normal DNA repair and boost energy. It can also reduce blood sugar. There is some evidence that it can help in cancer treatment and it may be contained in herbal tinctures. It sounds like it could be helpful in treating Swine Flu and the post viral fatigue that follows it.

Side Effect because the lowering of blood pressure and blood sugar can be significant Olive leaf extract should be taken with caution by anyone who is on medication for either condition or by people who naturally have low blood pressure or low blood sugar problems.

To make Olive Leaf Tea

Simmer a handful of leaves in a pan of water for 10 minutes and then strain off the liquid to drink as required. It is not a strong or unpleasant taste. You could add fresh mint, lemon  or ginger according to taste.

Enjoy all this amazing tree has to offer.

If you like the photos in this blog and would like to see more from Spain please click here.

Pro-active Nutrition July 22, 2009

I love this title which you may have seen on a certain brand of Pet Food! Huge amounts of money are spent on advertising Pet Food and and getting us to feed our pets a balanced diet containing amino acids, omega oils, vitamins and minerals. If you are trying to increase the nutritional content of your food then try some of these ideas – they will taste a lot better than the dog food.

First of all whether you are trying to alkalize, increase the nutritional content of your diet or lose weight then nothing is better than adding some homemade soups. With busy lives it is quick to buy packet or tinned soups but these can have vary between 0 - 24% food content. I find the best way is to make a large batch of your own and freeze it in mugs or cups. Homemade soup will be 50 -60% food content and much more nutritious.

Super Soups

Saute in Olive oil chopped onion and then add any of the following (the more variety of vegetables the more nutritional it will be).

Carrot, squash, parsnip, celery, herbs, cabbage, kale or chard, some root ginger, garlic and a little sea salt. Add stock (chicken broth stimulates the immune system) or vegetable stock and water and simmer for about 1 hour. When the soup has cooled you can liquidise it or drain off the vegetables and just have the stock – depending on your appetite and digestion. If you freeze it in portions then to add variety you can add Shiitake or other mushroom one day and dried seaweed (Nori, kelp, Kombu, Dulse etc.) another. For a more substantial soup add lentils or beans and a little chopped meat and simmer until cooked.

Quick Italian Beans – one of my favourites. Can be eaten hot or cold.

Saute a chopped onion in 1-2 tbsp. Olive Oil. Add a jar of white canellini beans and some chopped fresh Rosemary with a small pinch of sea salt. This goes well in Pitta Bread, as a vegetable or salad with meat or tasty  lunch with cheese, beetroot and rocket.

Carrot and Raisin Salad

3 cups grated carrots, half cup chopped raisins, quarter cup toasted slivered almonds, quarter cup each of chopped parsley, celery and spring onion.  Dressing:- 6 tbsp. olive oil, 2 tbsps lemon juice, 1 teasp. maple syrup and 1 teasp. mustard whisk all ingredients and then add to salad and toss.

Power on a Plate! July 11, 2009

And now for Lunch or Dinner. The easiest way to incorporate high nutrition into a meal is to get creative with a Stir-fry. I taught my sons this when they were young and they even managed to win cooking competitions in the Scouts cooking over an open fire.The fun of cooking this way is that you can add whatever you fancy but remember to make it colourful. You can add any protein of your choice, nuts, chicken, beans etc. The recipe for the one pictured here includes:-

Broccoli, Shiitake Mushrooms,Peas, Red Pepper,Spring onion, Ginger, Garlic, dried seaweed, Chilli sauce and lime juice with Prawns. All the ingredients should be gently cooked in Olive oil as over heating oils and burning foods destroy many of the health benefits. Basmati Rice, Wild Rice or Brown Rice are better choices than plain white rice or you could serve it with a wholemeal pasta. Beansprouts would be a beneficial addition.

These ingredients contain many nutrients that boost the immune system and have anti-cancer benefits. For instance broccoli contains Indole-3-Carbinol that is an antioxidant, a Liver protector, blocks oestrogen sites on cell membranes and affects the reproduction and death rate of cancer cells. Ginger is anti-inflammatory, shiitake mushrooms contain Polysaccharides that boost the immune system and help it to recognise cancer cells and destroy them. Drink Green Tea after the meal because it contains beneficial  substances that help the immune system and it also promotes good bacteria in the intestine.

If you want to know about how food and drink can help you prevent or beat cancer in more detail then a great book is “The Rainbow Diet” by Chris Woollams (M.A. Oxon) who is also the man behind the most informative website www.canceractive.co.uk