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Olive Tapenade Recipe: A Mediterranean Diet Staple

TOTAL TIME

5 minutes


SERVES

12–15


MEAL TYPE

Dips,
Gluten-Free,
Gluten-Free,
Paleo,
Paleo,
Side Dishes & Soups,
Snacks,
Vegan


DIET TYPE

Gluten-Free,
Low-Carb,
Paleo,
Vegan,
Vegetarian


INGREDIENTS:

  • 1½–2 cups pitted black and green olives
  • ¼–½ cup sun-dried tomatoes
  • ½ cup capers, drained
  • ½ teaspoon Himalayan pink salt
  • ½ teaspoon pepper
  • ½ teaspoon garlic
  • ½ teaspoon onion powder
  • 1½ teaspoons oregano
  • ½ cup fresh basil leaves
  • ½ cup fresh parsley leaves
  • 2 tablespoons olive oil or avocado oil

DIRECTIONS:

  1. Add everything to a food processor and blend on high until well-combined.
  2. Put on top of gluten-free crackers or toasted bread.

Appetizers and starters are often more difficult to plan than main meals. After all, you want the entree to be tasty, but not ruin any appetites; complement, but not take over the flavors of the main and if you’re only serving appetizers, like when you’re having a party, you want the appetizer to be substantive enough and hold its own.

Luckily, one easy recipe covers all those bases: olive tapenade.


What Is a Tapenade?

A tapenade is a spread usually made from crushed olives and capers. While it likely originated in the Mediterranean diet regions, where capers are from, tapenade became popular in France’s Provençal region in the south. There, tapenade is usually served alongside bread or crackers, so you can add as much or as little of the spread atop. It’s also mixed with butter and used to stuff chicken or cook fish with.

Though olives and capers are tapenade staples, different regions also add in their own favorite mix-ins to jazz up the original. Sun-dried tomatoes, roasted garlic, anchovies and eggplant are all common additions that take a traditional olive tapenade and make it even better.

The heart-healthy, cholesterol-lowering foods like nutrition-rich olive oil, garlic, anchovy, eggplant and the like are what helped make the Mediterranean diet so famous.


Olive Tapenade Nutrition Facts

 

One serving of this olive tapenade recipe contains approximately:

  • 53 calories
  • 4 grams fat
  • 3 grams carbohydrates
  • 431.63 milligrams sodium
  • 41.39 micrograms vitamin K (34.49 percent DV)
  • 245.19 IUs vitamin A (4.9 percent DV)
  • 3.56 milligrams vitamin C (3.96 percent DV)

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