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The Ultimate Back Pain Relief Tips Blog

Back Pain Diet Tip #9 - Olive Oil (With Recipes)

Posted by Illinois Back Institute on Thu, May 21, 2015 @ 04:48 PM

Olives_in_olive_oil-1Diet Tip #9 in our series on foods that can help to relieve back pain is Olive Oil! It originated in the Mediterranean basin, where people have been using and eating the oil for thousands of years. Besides being used in cooking, today it is used in everything from soaps to cosmetics to pharmaceuticals, and even fuel for lamps. And all of that doesn't even take into account all of Olive Oil's healthy properties!

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Since Olive Oil is a type of fat, you may be wondering just how Olive Oil is good for you? After all, most people consider any kind of fat to be bad for you. And in the case of saturated or trans fats, that is true. But, some fats can be good for you! And Olive Oil is rich in monounsaturated fats, which are considered a healthy dietary fat. In fact, Olive Oil has the highest amount of monounsaturated fats of any of the plant oils.

But that is not the only health benefit it has! Olive Oil contains several compounds that reduce inflammation, which is a common cause of back pain. It is also rich in antioxidants, can help protect bones, can lower cholesterol and blood pressure, and help control blood sugar levels. It may even help protect against cancer, osteoporosis, and stroke, and help with depression!

With all of these health benefits, it is no wonder that many people are beginning to use Olive Oil more and more in their cooking to replace items high in saturated and trans fats such as butter, lard, or palm oil.

Here are a couple of healthy and tasty receipes that are made using Olive Oil. You may even notice some other healthy foods from our previous tips in these recipes!



Greens and Beans Soup

Servings: 4 or 5



  • 2 Tablespoons of Olive Oil
  • 1 Large Onion, Chopped
  • 2 Medium Cloves of Garlic, Crushed
  • 1 or 2 Stalks of Celery, Diced
  • 1 or 2 Medium Carrots, Diced
  • 1 Teaspoon of Salt
  • Pepper to taste
  • 5 Cups of Vegetable Broth Or Water
  • 1 Bay Leaf
  • 2 Cups of Cooked White Beans
  • ½ Pound of Fresh Chopped Mixed Greens: can include Spinach, Collards, Kale, and Escarole
  • Nutmeg, Freshly Grated


Cooking Instructions:

Pour the oil into a saucepan over low heat, then add the onions and garlic and saute until onions are soft. Then add the celery, carrots, salt, and pepper, stirring and sauteing for about 5 minutes. Now add the broth or water and the bay leaf, cover, and let simmer for 20 minutes. Next add the beans and greens, cover again and continue to let it simmer over very low heat for another 15 to 20 minutes. When finished, garnish with the nutmeg as desired and enjoy!


veg_curryVegetable Curry

Servings: 2



  • 1 Teaspoon of Olive Oil
  • ¼ Cup of Chopped Onion
  • 1 Teaspoon of Turmeric Poweder
  • ¼ Teaspoon of Coriander Powder
  • A Dash of Cumin
  • 1 Sliced Carrot
  • 1 Cup of Cauliflower Pieces
  • ⅓ Cup of Red Lentils
  • 1 Cup of Water
  • Salt to Taste


Cooking Instructions:

First, heat the olive oil in a saucepan, then add the onion, turmeric, coriander, and cumin. Saute until the onions are soft. Next add the carrot and cauliflower and stir so everything is coated. Then add the red lentils and water. Bring it all to a boil, reduce heat to low, and let everything simmer for about 40 minutes. Add salt to taste and you're done!

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