Читать книгу Fitness Food Cookbook - Luke Eisenberg - Страница 18

Fat or fit? Although the latter, because olives contain fat, but still only 150 calories per 100 grams. Moreover, their oil from fatty acids composes that are positive for the body. The vast monounsaturated oleic acid z. B. has a favorable effect on the cholesterol level of skill by lowering the bad LDL cholesterol.

Serves 4 meals

350 grams of green olives with stone

1 small red chili pepper

1 red onion

1 small fennel bulb (so about 200 grams)

½ bunch basil

1 Orange

2 tablespoons olive oil

freshly ground pepper

The preparation sequence

press olives slightly or chop with a small knife, and place in a bowl.

Cut chili pepper lengthwise in half, remove the seeds, clean water and finely shred.

Onion peel and chop into very thin rings.

Clean fennel in water, clean, the brew herauszerkleinern wedge shape and chop the potato into small cubes.

clean basil in water, shake dry, pluck leaves and coarsely chop. All about olives give.

Cut orange in half and squeeze. Add 3 tablespoons of orange juice and olive oil to the olives and season with freshly ground pepper. infuse all mix well, cover and refrigerate 24-36 hours (marinate).

A bit of advice

Enjoy the pickled olives, a glass of red wine, as is common around the Mediterranean. The contained therein bioactive substance resveratrol prevents deposits in the blood vessels and strengthens the heart.

Per serving: 169 kcal