Olive Cheese Melts

Olive Cheese Melts

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Serving

Ingradients

For the Melts:
  • 4 slices sourdough, whole grain, or ciabatta bread
  • 1 cup shredded mozzarella cheese (or a mix of mozzarella and provolone)
  • ½ cup pitted Kalamata olives, chopped
  • 2 tbsp cream cheese (optional, for creaminess)
  • 1 tbsp grated Parmesan cheese
  • 1 tbsp olive oil
  • 1 tsp dried oregano
  • ½ tsp garlic powder
  • ¼ tsp black pepper
  • Pinch of red pepper flakes (optional)
  • Fresh basil or parsley, chopped (for garnish)
Optional Add-Ins:
  • Sliced roasted red peppers
  • Thinly sliced red onion
  • Sun-dried tomatoes
  • Feta cheese crumbles

Directions

  1. Preheat Oven or Toaster Oven:

    • Preheat to 375°F (190°C).
  2. Prepare the Bread:

    • Place 4 slices of bread on a baking sheet.
    • Lightly brush each with olive oil.
  3. Layer the Toppings:

    • Spread a thin layer of cream cheese (if using) on each slice.
    • Sprinkle evenly with shredded mozzarella.
    • Top with chopped Kalamata olives.
    • Add optional ingredients like roasted peppers or onions if desired.
  4. Season & Finish:

    • Sprinkle with Parmesan, oregano, garlic powder, black pepper, and red pepper flakes.
  5. Bake:

    • Bake for 8–10 minutes, until cheese is bubbly and golden brown.
    • Broil for 1–2 minutes at the end for extra crispness (watch closely).
  6. Serve:

    • Remove from oven and let cool slightly.
    • Garnish with fresh basil or parsley.
    • Serve warm, cut into halves or quarters — great with a side salad or soup.

Pros:

  1. Rich in Calcium (340mg): Supports strong bones and teeth.
  2. Good Source of Protein (14g): Helps with satiety and muscle maintenance.
  3. Mediterranean Flavors: Olives and olive oil provide heart-healthy monounsaturated fats and antioxidants.
  4. Quick & Easy: Ready in under 15 minutes — great for snacks or last-minute meals.
  5. Customizable: Easily adapted with veggies, herbs, or different cheeses.

Cons:

  1. High in Sodium (920mg): Due to olives, cheese, and Parmesan — may not suit low-sodium diets.
  2. Moderate Saturated Fat (8g): From cheese; best enjoyed in moderation.
  3. Low in Fiber (3g): Unless whole grain bread is used, fiber content is limited.
  4. Not Low-Calorie (380): May not fit strict weight-loss plans without portion control.
  5. Contains Dairy: Not suitable for lactose-intolerant or dairy-free individuals.

Suitability for Aged People (65+ years)

Generally Suitable With Minor Adjustments:

  • Protein & Calcium: Supports bone and muscle health — crucial for seniors.
  • Soft Texture: Easy to chew, especially when cheese is fully melted.
  • Antioxidant-Rich Olives: Contain polyphenols that support heart and cognitive health.

🔹 Recommendations for Seniors:

  • Use low-sodium olives and reduced-salt cheese to lower sodium intake.
  • Choose whole grain bread to increase fiber and support digestion.
  • Pair with a green salad or sliced cucumber to improve hydration and nutrient balance.
  • Cut into small pieces for easier eating.

Who Should Avoid or Modify This Recipe?

Condition
Reason
Suggested Modification
Hypertension (High BP)
High sodium (920mg) can raise blood pressure.
Use low-sodium olives and cheese; rinse olives briefly.
Heart Disease
Saturated fat (8g) and sodium may affect heart health.
Use part-skim mozzarella and limit Parmesan.
Lactose Intolerance
Contains mozzarella, cream cheese, and Parmesan.
Use dairy-free cheese alternatives.
Kidney Disease
High sodium and phosphorus (from dairy) may be harmful.
Avoid or consult a renal dietitian.
GERD / Acid Reflux
Fatty cheese and olives may trigger symptoms in some.
Reduce portion size or omit olives.
Diabetes
Moderate carbs; choose low-glycemic bread and pair with protein/veggies.
Use sprouted or low-carb bread.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
380
Total Fat
22g
28%
Saturated Fat
8g
40%
Trans Fat
0g
Cholesterol
30mg
10%
Sodium
920mg
40%
Total Carbohydrate
34g
12%
Dietary Fiber
3g
11%
Total Sugars
4g
Protein
14g
28%
Vitamin A
180 IU
4%
Vitamin C
2mg
2%
Calcium
340mg
26%
Iron
2.5mg
14%
Potassium
320mg
7%