Autumn Olive
Elaeagnus umbellataClinical Encyclopedia
Autumn Olive provides 70 kcal, 1.5g of protein, 15g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
The Autumn Olive is a nutrient-rich fruit known for its high antioxidant content and potential health benefits, including anti-inflammatory properties and cardiovascular support.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best consumed raw or in jams; cooking may reduce some nutrient levels. Wash thoroughly before eating.
Smart Selection & Storage
Choose plump, firm fruits with a bright color; avoid any that are bruised or overly soft.
Keep in a cool, dry place or refrigerate to extend freshness; consume within a week for best quality.
Myths vs Realities
Healthy Recipes
Autumn Olive Smoothie Bowl
A vibrant smoothie bowl packed with antioxidants, featuring autumn olives blended with banana and topped with granola and seeds.
- 1 cup autumn olives
- 1 ripe banana
- 1/2 cup almond milk
- 1/4 cup granola
- 1 tablespoon chia seeds
- 1. Blend autumn olives, banana, and almond milk until smooth.
- 2. Pour the smoothie into a bowl and top with granola and chia seeds.
- 3. Serve immediately and enjoy a refreshing breakfast.
Autumn Olive Quinoa Salad
A hearty quinoa salad with autumn olives, mixed greens, and a zesty lemon vinaigrette, perfect for a light lunch.
- 1 cup cooked quinoa
- 1/2 cup autumn olives
- 2 cups mixed greens
- 1/4 cup cherry tomatoes
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1. In a large bowl, combine cooked quinoa, autumn olives, mixed greens, and cherry tomatoes.
- 2. In a small bowl, whisk together olive oil and lemon juice, then pour over the salad.
- 3. Toss gently and serve chilled or at room temperature.
Autumn Olive Chia Pudding
A creamy chia pudding infused with autumn olive puree, providing a delicious and nutritious breakfast or snack.
- 1/2 cup chia seeds
- 2 cups almond milk
- 1/2 cup autumn olives
- 1 tablespoon maple syrup
- 1. Blend autumn olives until smooth and mix with almond milk and maple syrup.
- 2. In a bowl, combine chia seeds with the autumn olive mixture and stir well.
- 3. Refrigerate for at least 4 hours or overnight until thickened, then serve.
Autumn Olive and Spinach Stuffed Chicken
Juicy chicken breasts stuffed with a flavorful mixture of autumn olives, spinach, and feta cheese for a healthy dinner option.
- 4 chicken breasts
- 1 cup autumn olives, chopped
- 2 cups fresh spinach
- 1/2 cup feta cheese
- 1 tablespoon olive oil
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix chopped autumn olives, spinach, and feta cheese.
- 3. Cut a pocket in each chicken breast, stuff with the mixture, and secure with toothpicks. Brush with olive oil and bake for 25-30 minutes.
Autumn Olive Energy Bites
No-bake energy bites made with autumn olives, oats, and nut butter, perfect for a quick snack or pre-workout fuel.
- 1 cup oats
- 1/2 cup autumn olives, chopped
- 1/2 cup almond butter
- 1/4 cup honey
- 1/4 cup shredded coconut
- 1. In a mixing bowl, combine oats, chopped autumn olives, almond butter, honey, and shredded coconut.
- 2. Mix until well combined and form into small balls.
- 3. Refrigerate for 30 minutes before serving.
Autumn Olive Salsa
A fresh and zesty salsa made with autumn olives, tomatoes, and cilantro, perfect for topping grilled fish or chicken.
- 1 cup autumn olives, chopped
- 1 cup diced tomatoes
- 1/4 cup chopped cilantro
- 1 lime, juiced
- 1/2 teaspoon salt
- 1. In a bowl, combine chopped autumn olives, diced tomatoes, cilantro, lime juice, and salt.
- 2. Mix well and let sit for 15 minutes to meld flavors.
- 3. Serve with grilled protein or as a dip with tortilla chips.
Autumn Olive Oatmeal
Warm oatmeal topped with autumn olives and nuts, providing a nutritious start to your day.
- 1 cup rolled oats
- 2 cups water or milk
- 1/2 cup autumn olives
- 1/4 cup chopped nuts
- 1 tablespoon honey
- 1. In a saucepan, bring water or milk to a boil and stir in oats.
- 2. Cook for about 5 minutes until thickened, then stir in autumn olives.
- 3. Top with chopped nuts and honey before serving.
Autumn Olive and Sweet Potato Mash
A creamy mash of sweet potatoes and autumn olives, offering a unique twist on a classic side dish.
- 2 large sweet potatoes, peeled and cubed
- 1/2 cup autumn olives
- 2 tablespoons butter or olive oil
- Salt and pepper to taste
- 1. Boil sweet potatoes until tender, about 15 minutes, then drain.
- 2. Mash sweet potatoes with autumn olives and butter or olive oil until smooth.
- 3. Season with salt and pepper and serve warm.
Autumn Olive Infused Olive Oil
A fragrant infused olive oil with autumn olives, perfect for drizzling over salads or using in marinades.
- 1 cup olive oil
- 1/2 cup autumn olives
- 1 tablespoon fresh rosemary
- 1. In a small saucepan, combine olive oil, autumn olives, and rosemary.
- 2. Heat gently over low heat for about 10 minutes, then remove from heat.
- 3. Let cool, strain, and store in a bottle for use in dressings or drizzling.
Autumn Olive and Beet Salad
A colorful salad featuring roasted beets and autumn olives, topped with goat cheese and walnuts for added crunch.
- 2 medium beets, roasted and sliced
- 1/2 cup autumn olives
- 1/4 cup goat cheese
- 1/4 cup walnuts
- 2 cups arugula
- 1. Arrange arugula on a plate and top with sliced beets and autumn olives.
- 2. Sprinkle goat cheese and walnuts over the top.
- 3. Drizzle with olive oil and balsamic vinegar before serving.
Frequently Asked Questions (FAQ)
What are the health benefits of autumn olive?
Autumn olive is rich in antioxidants, particularly lycopene, which may help reduce the risk of chronic diseases and support heart health.
How can I incorporate autumn olive into my diet?
You can eat autumn olives raw, add them to smoothies, or use them in jams and jellies.
Are there any side effects of eating autumn olive?
While generally safe, excessive consumption may cause gastrointestinal discomfort due to its fiber content.
Is autumn olive safe for children?
Yes, autumn olive is safe for children, but moderation is key to avoid digestive issues.
Can autumn olive help with weight loss?
Due to its low calorie and high fiber content, autumn olive can be a beneficial addition to a weight loss diet.
Where can I find autumn olive?
Autumn olive can be found in health food stores, farmers' markets, or foraged in the wild in some regions.
How should I store autumn olive?
Store autumn olives in the refrigerator to maintain freshness; they can last up to a week.
Can I freeze autumn olive?
Yes, autumn olives can be frozen for longer storage; wash and dry them before freezing.