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Mediterranean Diet Marinated Olives & Feta Recipe

Mediterranean Diet Marinated Olives & Feta Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN


Ingredient prepping is a convenient and easy way to make your healthy eating journey easier. Something as simple as having a ready-to-go marinated feta and olive mix can set you up for success throughout the week. Whip up this batch on a Sunday and enjoy it all week long as a snack, appetizer, or even added to salads!

Mediterranean Diet Marinated Olives & Feta Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

Why Should You Try This Mediterranean Diet Marinated Olives & Feta Recipe?

  • Healthy Fats: This recipe is rich in healthy fats from olive oil, feta cheese, and pine nuts, which are very beneficial for heart health and brain function.


  • Antioxidants: Ingredients like olives, nigella seeds, sun-dried tomatoes, and fresh rosemary are packed with antioxidants that help protect your cells from damage.


  • Very Easy: This marinated olives and feta recipe is incredibly simple to prepare and requires minimal effort, perfect for busy schedules and beginners.









Ingredients :


Mediterranean Diet Marinated Olives & Feta Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

  • 1 block feta cheese (8 oz)

  • 2 tbsp nigella seeds

  • 1/4 cup toasted pine nuts

  • 1/2 cup green olives

  • 3-4 sun-dried tomatoes

  • 1 tbsp fresh rosemary

  • About 1/2 cup extra virgin olive oil

I'm using #gifted https://www.bonousainc.com/ olives and olive oil!











Directions:


  1. Cube the feta cheese and place it in a glass jar or container.

  2. Thinly slice the sun-dried tomatoes and cut the olives in half.

  3. Add the sliced tomatoes, olives, nigella seeds, pine nuts, and chopped rosemary to the jar with the feta.

  4. Pour the extra virgin olive oil over the ingredients, ensuring everything is well coated.

  5. Seal the jar tightly and place it in your fridge.



Mediterranean Diet Marinated Olives & Feta Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

Nutrition Benefits of Olive Oil:


  1. Rich in Monounsaturated Fats: Olive oil is high in oleic acid, a monounsaturated fat that is heart-healthy and helps reduce inflammation.

  2. Antioxidant-Rich: It contains powerful antioxidants, including vitamin E and polyphenols, which can protect your cells from oxidative damage.

  3. Anti-Inflammatory Properties: The compounds in olive oil have been shown to reduce markers of inflammation, which can lower the risk of chronic diseases.

  4. Supports Healthy Cholesterol Levels: Regular consumption of olive oil can help maintain healthy levels of LDL (bad) cholesterol and increase HDL (good) cholesterol.

  5. Improves Digestive Health: Olive oil can support digestive health by promoting the function of the digestive tract and aiding in the absorption of nutrients.



Other Mediterranean Diet Salad Recipes:




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