Greek · snack
Greek Marinated Feta and Olives with Herbs
Video by Dimitra's Dishes on YouTube · Open on YouTube
- Keto (3.1 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Olives and feta in olive oil: most of the fat is the monounsaturated kind from the olives and the oil, with about 3 g of net carbs a serve. It is very salty (about 1,300 mg of sodium a serve), so a small bowl goes a long way.
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Ingredients 9
Method
Tap a time to watch that step in the video.
- Warm the olive oil in a skillet over very low heat with the smashed garlic, thyme and rosemary for 4–5 minutes, until fragrant and the garlic is lightly coloured and softening. 1:29
- Add the olives (watch for splatter), the red pepper flakes and the oregano, and warm through for about 5 minutes. 1:57
- Take the pan off the heat, add the cubed feta and the balsamic vinegar, and toss gently so everything is coated. Let it cool completely. 2:27
- Spoon into jars or a container with all the oil and herbs and refrigerate overnight before serving. It keeps up to 2 weeks in the fridge.
- Bring to room temperature, or warm briefly, before serving.
Tip. Keep it in the fridge (garlic in oil should not sit at room temperature). Add capers or sun-dried tomatoes if you like. Serve with raw vegetables or seed crackers; the cook also uses the oil for dipping bread.
The method is a summary in our words — the video shows every step.
One portion, about ½ cup (110 g), gives you 1 of 5
Where the energy comes from one serve
- Net carbs 5%
- Protein 6%
- Fat 89%
Fits keto: 3.1 g net carbs a serve, with 89% of the energy from fat.
One serve has about 55% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin E High29%
4.3 mg a serve, mostly from olives (61%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B12 Source16%
0.4 µg a serve, mostly from feta cheese (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 Source14%
0.2 g a serve, mostly from olive oil (36%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium Source12%
160 mg a serve, mostly from feta cheese (71%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
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Vitamin K9%
10 µg a serve, mostly from olive oil (62%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B68%
0.1 mg a serve, mostly from feta cheese (67%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium8%
4.3 µg a serve, mostly from feta cheese (80%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc7%
0.7 mg a serve, mostly from feta cheese (91%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A5%
44 µg a serve, mostly from feta cheese (66%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Iron4%
0.8 mg a serve, mostly from olives (42%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium3%
14 mg a serve, mostly from olives (53%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate3%
10 µg a serve, mostly from feta cheese (71%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium1%
60 mg a serve, mostly from olives (45%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C1%
0.6 mg a serve, mostly from garlic (98%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D0%
0.1 µg a serve, mostly from feta cheese (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Dimitra's Dishes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.