Orange and Black Olive Salad Recipe

Looking for an easy Orange and Black Olive Salad recipe? Learn how to make Orange and Black Olive Salad using healthy ingredients.


Submitted by slabby

Makes 4 servings



Olive oil is full of good-for-you substances. So which one is responsible for the cancer-fighting effects? Until this recent study, researchers suspected it was the phenolic compounds in the oil; phenols have antioxidant properties. But the phenolic content of the oils seemed to have little impact in this study. Three different types of oil with varying amounts of phenolic compounds were tested, and the type made little difference in the amount of cell-damage markers found in urine samples. Researchers suspect there is something anticarcinogenic about monounsaturated fat, in and of itself. Which would mean that olive oil, rich in monounsaturated fat, is not only a heart helper but may also deter cancer. That helps explain why, compared to Northern Europeans, Southern Europeans, whose diets tend to overflow with the oil, have lower rates of both heart disease and cancer. But one caveat to keep in mind: The men in the study didn't ADD olive oil to their diets. They used it to replace the fats they normally consume -- about 5 tsp total per day. Use olive oil to chase out the butters, margarines, and shortenings in your diet so you don't increase your overall calorie count; if you go overboard on calories, you're looking at a different set of health problems.

Recipe Ingredients for Orange and Black Olive Salad

5 navel oranges
1/3 cup mint, chopped
2 tbs pitted black olives, chopped
1 tbs extra-virgin olive oil
1 clove garlic, finely chopped
1/2 tsp coriander, ground
1/2 tsp sugar
2 tsp salt

Recipe Directions for Orange and Black Olive Salad

  1. With a sharp knife, remove skin and white pith from oranges and discard.

  2. Working over a bowl, cut orange segments from their surrounding membranes and let them fall into the bowl.

  3. Squeeze any remaining juice from the membranes into the bowl.

  4. Add mint, olives, oil, garlic, coriander and sugar.

  5. Season with salt and toss gently.

  6. Serve on lettuce leaves.

Categories

Salads

Nutrition Facts
Serving Size 249.5g
Amount Per Serving
Calories
149
Calories from Fat
37
% Daily Value*
Total Fat
4.1g
6%
Saturated Fat
0.5g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
1202mg
50%
Potassium
455mg
13%
Total Carbohydrates
28.7g
10%
Dietary Fiber
6.1g
24%
Sugars
22.0g
Protein
2.4g
Vitamin A 17% Vitamin C 206%
Calcium 11% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Very high in sodium
  • Very high in sugar
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