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History: Olives and Olive Oil in Mediterranean Cooking
The Mediterranean region is synonymous with olives and olive oil. These staples have been fundamental to the region's diet and culture for thousands of years. Olive trees have grown in the Mediterranean for over 7,000 years, and the cultivation of olives is deeply ingrained in the history and traditions of Mediterranean civilizations.
The ancient Greeks and Romans revered the olive tree and considered olive oil a symbol of wealth, peace, and prosperity. Olive oil was not only used in cooking but also for lighting lamps and for its medicinal properties. In ancient Greece, athletes would rub olive oil on their bodies before competing in the Olympic Games.
Olive oil, an essential ingredient in Mediterranean cuisine, is rich in monounsaturated fats and antioxidants, making it a heart-healthy choice. It imparts a distinct flavor to dishes while enhancing their nutritional value. Olives, both cured and freshly picked, are enjoyed as appetizers, in salads, and as an accompaniment to various Mediterranean meals.
Recipe: Greek Salad (Horiatiki)
One of the most iconic Mediterranean dishes featuring olives and olive oil is the Greek salad, also known as Horiatiki. This vibrant and refreshing salad is a delightful combination of fresh vegetables, feta cheese, and a generous drizzle of extra virgin olive oil.

Ingredients:
- 4 large ripe tomatoes, cut into wedges
- 1 cucumber, sliced
- 1 red onion, thinly sliced
- 1 green bell pepper, sliced
- 200g feta cheese, cubed
- Kalamata olives, pitted
- Extra virgin olive oil
- Red wine vinegar
- Dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions:
1. Prepare the Vegetables:
Wash and cut the tomatoes into wedges, slice the cucumber, thinly slice the red onion, and cut the green bell pepper into rings.
2. Combine the Vegetables:
In a large salad bowl, combine the tomatoes, cucumber, red onion, and green bell pepper.
3. Add Olives and Feta:
Toss in a generous handful of Kalamata olives and cubes of feta cheese.
4. Dress the Salad:
Drizzle a velvety stream of extra virgin olive oil and a hint of red wine vinegar over the vibrant salad, enhancing its flavors with a pinch of salt and a dash of freshly ground pepper to suit your taste buds.
5. Toss and Garnish:
Gently toss the salad to combine the flavors. Sprinkle dried oregano over the top for an authentic Greek touch. Garnish with fresh parsley if desired.
6. Serve:
Serve immediately as a refreshing appetizer or as a side dish to complement your Mediterranean feast.
The Greek salad, with its medley of flavors and textures, is a perfect representation of Mediterranean cuisine—a celebration of fresh, wholesome ingredients and the star of the show, olive oil.

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