Eat Well Recipe: Olives Marinated in Lemon Zest & Chilli Flakes [Snack]

Olives Marinated in Lemon Zest & Chilli Flakes

This vibrant, flavour-packed snack is a Mediterranean staple, offering healthy fats and antioxidants without impacting blood sugar, making it perfect for mindful eating.

Olives Marinated in Lemon Zest & Chili Flakes

Ingredients:


Method

  1. Drain & Dry: If using brined olives, drain and gently pat them dry with a paper towel. This helps them absorb the marinade better.
  2. Combine: In a medium bowl, combine the olives, extra virgin olive oil, lemon zest, chilli flakes, sliced garlic, and optional fresh herbs.
  3. Marinate: Stir well to ensure all the olives are coated. Cover the bowl and refrigerate for at least 30 minutes, or ideally 2–4 hours, to allow the flavours to meld. For best results, let them marinate overnight.
  4. Serve: Bring the olives to room temperature before serving to allow the olive oil to liquefy and the flavours to truly shine.1 Serve as a snack, appetiser, or addition to a salad.


Tips for Success & Diabetes Prevention

Marinated olives are an excellent, diabetes-friendly snack or appetiser. They are naturally low in carbohydrates and provide an abundance of monounsaturated fats (from the olives and extra virgin olive oil).2 These healthy fats are crucial for improving insulin sensitivity and promoting satiety, which can help prevent overeating and regulate blood sugar levels.


The lemon zest adds a bright, fresh flavour without any added sugars, while chilli flakes provide a metabolic boost and enhance flavour. Both are natural ways to elevate taste without relying on ingredients that can spike blood glucose. The antioxidants present in olives also contribute to overall health and may reduce inflammation, a factor often associated with insulin resistance.3 This snack is naturally high in fibre and low in sodium (especially if you rinse brined olives before marinating), making it a smart choice for individuals managing or preventing diabetes.



 

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