Recipes of Olive Oil

 

Olive oil is a healthy source of monounsaturated fats and antioxidants. It can be used in a variety of recipes to add flavor and promote heart health. Here are a few healthy recipes that incorporate olive oil:

1. Mediterranean Quinoa Salad:

Ingredients:

• 1 cup quinoa, cooked and cooled
• Cherry tomatoes, halved
• Cucumber, diced
• Kalamata olives, pitted and sliced
• Red onion, finely chopped
• Feta cheese, crumbled
• Fresh parsley, chopped
• Olive oil
• Lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, tomatoes, cucumber, olives, red onion, feta cheese, and parsley.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine. Serve chilled.

2. Grilled Lemon Herb Chicken:

• Ingredients:
• Chicken breasts or thighs
• Olive oil
• Lemon juice
• Garlic, minced
• Fresh herbs (rosemary, thyme, oregano), chopped
• Salt and pepper
• • Instructions:
    1. In a bowl, mix olive oil, lemon juice, minced garlic, chopped herbs, salt, and pepper to create a marinade.
    2. Marinate the chicken in the mixture for at least 30 minutes (or overnight for more flavor).
    3. Preheat the grill. Grill the chicken until fully cooked, basting with the marinade for extra flavor.

3. Roasted Vegetables:
   • Ingredients:

• Assorted vegetables (carrots, bell peppers, zucchini, cherry tomatoes, etc.)
• Olive oil
• Garlic powder
• Italian seasoning
• Salt and pepper

• Instructions:
  1. Preheat the oven to 400°F (200°C).
  2. Cut the vegetables into bite-sized pieces and place them on a baking sheet.
  3. Drizzle with olive oil, sprinkle with garlic powder, Italian seasoning, salt, and pepper. Toss to coat evenly.
  4. Roast in the oven for about 25-30 minutes or until the vegetables are tender and slightly caramelized.

4. Olive Oil and Herb Dip for Bread:
   • Ingredients:

• Extra virgin olive oil
• Balsamic vinegar
• Dried herbs (rosemary, thyme, basil)
• Garlic, minced
• Salt and pepper

Instructions:

1. Mix olive oil, balsamic vinegar, dried herbs, minced garlic, salt, and pepper in a shallow dish.
2. Serve as a dip for crusty whole-grain bread.

5. Spinach and Feta Stuffed Chicken Breast:

Ingredients:

• Chicken breasts
• Fresh spinach, chopped
• Feta cheese, crumbled
• Sun-dried tomatoes, chopped
• Olive oil
• Garlic, minced
• Salt and pepper

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix chopped spinach, crumbled feta, chopped sun-dried tomatoes, minced garlic, salt, and pepper.
3. Cut a pocket into each chicken breast and stuff with the spinach and feta mixture.
4. Brush the chicken with olive oil, season with additional salt and pepper, and bake until the chicken is cooked through.

6. Lemon Garlic Shrimp Pasta:

Ingredients:

• Whole wheat pasta
• Shrimp, peeled and deveined
• Olive oil
• Garlic, minced
• Red pepper flakes (optional)
• Cherry tomatoes, halved
• Spinach
• Lemon juice
• Parmesan cheese (optional)
• Salt and pepper

Instructions:

1. Cook the pasta according to package instructions.
2. In a large skillet, heat olive oil over medium heat. Add minced garlic and red pepper flakes.
3. Add shrimp and cook until pink. Add cherry tomatoes and spinach, cooking until the spinach wilts.
4. Toss the cooked pasta into the skillet, add lemon juice, and season with salt and pepper. Optional: sprinkle with Parmesan cheese before serving.

7. Baked Salmon with Lemon and Dill:

Ingredients:

• Salmon fillets
• Olive oil
• Lemon slices
• Fresh dill, chopped
• Garlic powder
• Salt and pepper

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place salmon fillets on a baking sheet. Drizzle with olive oil and sprinkle with garlic powder, salt, and pepper.
3. Top each fillet with lemon slices and fresh dill.
4. Bake in the oven for about 15-20 minutes or until the salmon is cooked through.

8. Chickpea and Vegetable Stir-Fry:

Ingredients:

• Chickpeas (canned or cooked)
• Broccoli florets
• Bell peppers, thinly sliced
• Carrots, julienned
• Snow peas
• Olive oil
• Ginger, minced
• Garlic, minced
• Low-sodium soy sauce
• Sesame seeds (optional)
• Brown rice (cooked)

Instructions:

1. In a wok or large skillet, heat olive oil over medium-high heat.
2. Add minced ginger and garlic, sauté for a minute.
3. Add broccoli, bell peppers, carrots, and snow peas. Stir-fry until vegetables are tender-crisp.
4. Add chickpeas and soy sauce, stir to combine.
5. Serve the stir-fry over cooked brown rice and garnish with sesame seeds if desired.

9. Caprese Salad Skewers:

Ingredients:

• Cherry tomatoes
• Fresh mozzarella balls
• Basil leaves
• Balsamic glaze
• Extra virgin olive oil
• Salt and pepper

Instructions:

1. Thread cherry tomatoes, mozzarella balls, and fresh basil leaves onto small skewers.
2. Arrange the skewers on a serving platter.
3. Drizzle with extra virgin olive oil and balsamic glaze.
4. Sprinkle with salt and pepper to taste.