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O

Olives

Nutrition Information
1 serving = 57 g (100 mL)

• Source of fibre (2 g per serving)
• Source of iron (13% mg per serving)

Olives that are firm. Avoid soft or mushy olives.

To Store

Unopened cans and jars of olives should be stored in a cool, dry place up to one year. Once opened, canned olives should be removed from the can and placed in the refrigerator for up to 2 weeks.

To Prepare

Eat raw or use in salads with vegetables and in sauces.

 

  

Orange

Nutrition Information
1 serving = 131 g (1 medium)

• Very high in Vitamin C (116% Recommended Daily Intake per serving)
• High in folacin (18% Recommended Daily Intake per serving)
• Source of Vitamin B1/thiamine (9% Recommended Daily Intake per serving)
• Source of fibre (2.3 g per serving)
• Source of potassium (237 mg per serving)
• Sodium-free (0 mg per serving)
• Fat-free (0.2 g per serving)

Look For

Firm fruit, heavy for size with smooth skin, free of soft spots.

To Store

Keep at room temperature for up to one week or refrigerate for up to one month. Room temperature fruit yields the most juice.

To Prepare

Rinse, peel and eat. Squeeze thin skinned oranges for juice.