Garlic Marinated Olives with Walnuts (Persian Zeytoon Parvardeh)

Veg Food & Vegan Desserts, Side Dishes & Salads, Snacks



Today I asked you on my insta story (instagram 100kitchenstories) what your opinion is about fats; if you eat it, if you avoid it, and if you see fats as something bad or good. It was interesting reading your answers and I thought I today would share a little facts about why it is important, including a delicious recipe - Persian olives! This recipe is absolutely fantastic, very simple to make and takes your olives to a whole new level. Yum!






The food and health industry demonized fats some decades ago, and that was when people ended up eating sugar, refined carbs and processed foods instead. As a result, the world has become fatter and sicker - unfortunately. Because instead of eating sugars, refined carbs, processed foods and low-fats products (that usually are filled with lots of sugar instead), why don't you just eat foods that are filled with healthy fats which are necessary for your body and health to function? Fats gives you energy, and makes you satisfied, and not speaking of... fat is delicious. I'm not speaking of fried junk food. I'm speaking of the healthy fat sources that today also are called "superfood" again.


Examples of different kinds of healthy fat sources:

- Avocado

- Chia Seeds

- Nuts

- Salmon

- Pumpkin Seeds

- Full Fat Turkish or Greek Yoghurt

- Olive Oil

- Olives


Today I'm focusing on olives and nuts and am making delicious marinated olives. It's a Persian recipe called "Zeytoon Parvardeh" I hadn't tested before, but which I totally fell in love with straight away. You guys better taste this.





Garlic Marinated Olives with Walnuts


150 g green olives

2 big pressed garlic cloves

1 dl walnuts

1/2 dl pomegranate seeds

1/2 dl finely chopped fresh mint

1 tbsp pomegranate molasses (syrup)

2 tbsp olive oil

Sea salt after taste


Finely chop your walnuts. Try to have it in small pieces and not chop it to flour.

Place, olives, walnuts, pomegranate seeds and mint in a bowl. Stir.

Mix together pressed garlic, pomegranate molasses, olive oil and salt in another bowl. Ripple this dressing over the olives and mix all together.

Put in the fridge for at least 1 hour to let it marinate and then... snack these olives, have them in your veg bowl, over salads or you name it!





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Protein Rich Vegan Rice Salad with Curry Roasted Chickpeas and Green Olives

Veg Food & Vegan Desserts, Thoughts, Texts & Tips, Food - Lunch & Dinner, Side Dishes & Salads



Today I want to give you a delicious vegan salad that is satisfying and full of vitamins, colors and nutrition. This is a salad that is perfect to eat for lunch or even have in a lunchbox with you to for instance your work or uni (see yesterday's post about food prep here). Since I've gotten a few questions about proteins and veg protein sources though, I thought we could discuss that first today.


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How much protein do I need to eat?

Many people tend to think that vegetarians and vegans don't get enough proteins just because they don't eat meat, fish, eggs and dairy. That is probably not the case at all. First of all, in general it's very difficult to eat "too little" proteins. Due of the fitness industry we have become so obsessed with the numbers of proteins and of eating as much proteins as possible, when in reality your body probably doesn't need that much. What I mean by this is that the fitness industry have used an extreme amount of marketing to say "you need proteins. You need supplements. You need this and that" so that they can get more customers = more selling = more money. The reason I'm saying is, is so that you can understand for real the whole circle of the protein obsession. Because protein obsession is kind of unnecessary.

Did you for instance know that your body can't process over approx 25 g of proteins per meal (not protein source, only the proteins)? So many fitness people eat loads of quark, chicken (ugh) etc just to increase their protein amount when in reality it's so difficult and impossible for your body to process it. So there was the first - you don't need as much protein as you might think you need because your body can't handle it anyway.

What I also have to mention is that protein is not your first energy source as carbs and fats are. This means that it's very difficult to get energy from proteins. It's the very last step in the whole circle, and you can only get energy from protein when it's a muscle breakdown, meaning it's not something we strive for at all. This also means that it's very difficult to eat too little proteins to functions. Since you also already have loads of proteins in your body (for instance your muscles), there's definitely no lack of it.

Lastly sure, I get if you are into fitness and work out or even compete a lot (for instance in bikini fitness) and want to increase your muscle mass, then I get if you want to eat a specific amount (on the higher level of possible for your body) of proteins. That's alright, but in general there's just too much protein obsession and you probably don't need supplements like protein shakes etc. When I studied Health and Physical Education in uni we got the chance to make a food plan or diet plan for an elite athlete. Our task was to see if even an elite athlete needed to eat extra supplements to get all the nutrition and vitamins he/she needed. The answer? The answer was no. This elite athlete who works out on an extreme level almost every single day didn't even need extra supplements or extra proteins if he/she ate a regular food plan or diet. So what I want to say with this is, that you probably don't either. Don't stress about proteins. You eat enough.


Can you get enough proteins from vegan protein sources?

Now when we have discussed the whole protein thing you might wonder what protein sources I have in my salad and how much proteins my salad consists of. In general I don't count macros and I won't do that on my blog either but today I have just counted the proteins so that you can see for yourself how much a vegan salad can consist of.


My main protein source are the chickpeas. I have used approx 150 g chickpeas in my salad which is 12 g of proteins. Then we have other sources of proteins too. Many people don't think about the "other ingredients" in their dishes, and focus too much on typical protein sources. Even the rice which is a typical carb source, has proteins. Add 3 g there. Olives which is my fat source has, approx 1 g. We are up to 16 g of proteins in this salad. Did you know that even a tomato or pepper has almost 1 g of proteins per 100 g? Crazy right? Then let's add at least another 1 g to this salad. 17 g of proteins in this salad is not bad at all. It's possible to change the rice to bulgur instead, and that has a much bigger amount of proteins per 100 g compared to rice.

As a summon, you can totally get enough proteins by eating vegan food. This salad has approx 17 g of proteins and if you by any chance wouldn't think 17 g is enough, you could change to bulgur to increase the amount too. Now? Let's get cooking!









Protein Rich Rice Salad with Curry Roasted Chickpeas and Olives

1 serving


1 serving of cooked rice or bulgur

120-150 g boiled chickpeas

approx 1 tsp curry

1/2 tsp chili flakes

Salt and black pepper

Green leaves of optional kind (spinach, Romano salad, lettuce etc)

1 tomato

1/3 red pepper

A little bit of finely chopped red onion

approx 1/2 tbsp olive oil

Balsamic vinegar and/or red wine vinegar

5 green olives



Cook your rice/bulgur after the instructions on the packade.

Rinse of your chickpeas in cold water.

Heat a frying pan with just a little bit of cooking fat and fry the chickpeas while stirring now and then, with salt, pepper, curry and chili for a few minutes. You can also oven roast the chickpeas: then heat oven to 175 degrees C. Spread out the chickpeas on a lined baking sheet and add the seasoning. Mix all together and roast in the oven until golden brown for approx 30'. This takes a longer time than doing them in a frying pan but they get crispier in the oven.

Rinse of your green leaves and add to bowl. Cut your tomato and pepper in smaller cubes. Add that and your finely chopped onion to the bowl. Add the rice, chickpeas and ripple over olive oil, optional vinegar (I like a combination of both) and end with a little bit of salt and olives. Dig in!








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Why Food Prep is a necessity for a better health, economy and environment

Food - Lunch & Dinner, Veg Food & Vegan Desserts



It's Sunday and a day that many people connects to food prep. I've been thinking about giving you this post for a while and now it's here; my post about food prep, lunch boxes and why it's good to prepare your own food for for instance work and uni. It's good for yourself, your economy, your health and the environment. Read further to learn more.



Ps. All photos and recipes in this post are perfect food prep recipes. Just press the underlined headlines to get to the recipes. ds.



Above: Swedish Vegan Meatballs with boiled potato, Lingonberry Jam and Gravy.



To the left: Potato Salad with Homemade Vega Pesto, Cherry Tomatoes and Olives. To the right: Indian Sweet potato stew with curry.




Why do you save money when food prepping?

Let's start with the economy. It doesn't matter if you work, are a student or just be living life simpel - when cooking your own food and bringing food boxes with you will save you loads of money.

Simple math. Let's say a lunch in the city in a restaurant etc costs 100 kr (approx 10 euros or 10 dollars). It could possibly cost more or less, but let's say that's the in average in Sweden. That is 100 kronor x 5 days a week which means that you have spent 500 kronor every single weeks ONLY on your lunches. Your annual cost for lunches will be approx 26 000 kronor. This amount on money only for buying lunches a year is a crazy amount of money.

There are many people who don't have an idea of how cheap it actually can be of cooking food at home. Vegetarian and vegan food isn't always - but for the most part - more cheap than buying meat, chicken and fish. That's the reason I in this post am offering various tasteful recipes that actually doesn't cost that much of money per serving - only a few Swedish kronor or a few American cents. Let's just say that a homemade lunchbox instead costs 15 kronor (1,5 dollars). This is kind of overpriced for a homemade lunchbox to be honest, since I know that most of my lunches only cost 5-10 kronor/box. I will make a calculation on 15 kronor though so we have som marginal. 15 kronor per homemade lunch box would be 75 kronor / week on lunches. The annual cost for eating homemade lunch would be approx 3900 kronor.

26 000 - 3900 = 22 100 kronor (2210 dollars) in cost difference would you have every single year (approximately) if you ate homemade food instead of eating out. You would save approx 22 000 kronor just on lunches, and think about how many other things you could do with that amount of money!




To the left: Creamy mushroom and sun dried tomato pasta with fresh basil. To the right: gnocchi pomodori gratin.



Why is it better for your personal health to food prep?

Simple said - because you don't know what's inside the bought lunch. It's easy to run to McDonalds, Burger King or other fast food chain and eat something quickly to run back to your office or uni to continue your work. Even at restaurants that have "finer" food, you still don't know what they put inside. Don't get me wrong, it's totally fine to eat in restaurants and even junk food now and then, but in a long term perspective - if you did it every single day - it wouldn't be good for your own health.

When food prepping, you get to decided what's inside your lunch. If you want to have a vegan pasta, lasagna, gnocchi or what ever, you can do that home and eat it for lunch. It's not the restaurant that decide over your health and your body - you do!


Why is it more time effective and less stressful to food prep?

Most people don't have a long break for lunch, so if you have to run out when having your break to find a place to eat lunch, oh gosh that is stressful. Be more time effective instead, and food prep on a Sunday like this one for the following week. You can make one big batch of food, place the food in food boxes and have them stored in the fridge for the weekdays. You are so more time effective when doing so.


Why is it better for the environment to food prep?


When food prepping, you will learn the art of portion control. You will get to know how much food you actually need no matter how much food the restaurants give you, and you will therefore never have to waste food. Sometimes restaurants give you huge amounts of food that is not possible for you to eat. When meal prepping you get to decide the portions of food and if you plan good it's more likely that you won't have any food waste.






To the left: Curry stew with lime, peanut butter and wok veggies. To the right: Vegan greek moussaka.




What is your own perspective about this matter? Do you food prep? Do you think about these things? Let me know in a comment.








Did you make this recipe?

Tag @100kitchenstories on instagram and hashtag it with #100kitchenstories so I can see it!






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Follow 100kitchenstories.se on bloglovin and instagram .

For my international readers. There is a google translator to the left, at the bottom of the menu





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