In the heart of the Mediterranean diet lies a hidden gem that not only bursts with flavor but also packs a punch of health benefits—olive tapenade. This simple yet sophisticated spread can transform any meal from ordinary to extraordinary, providing a delightful way to enjoy the nutritious bounty of olives.
Olive tapenade, with its rich history dating back to ancient Rome, is more than just a condiment; it's a testament to the time-honored traditions of Mediterranean cuisine. Originating from the Provençal region of France, the name 'tapenade' derives from 'tapeno,' the Provençal word for capers, hinting at the blend of flavors that characterize this savory delight.
A Symphony of Health Benefits
Olive tapenade is a melody of ingredients that sing with health benefits. The star of the show, olives, are renowned for their high content of heart-healthy monounsaturated fats, particularly oleic acid, which can help lower bad cholesterol levels and improve cardiovascular health. Rich in antioxidants, including vitamin E and polyphenols, olive tapenade supports your body in fighting inflammation and oxidative stress, guarding against chronic diseases and aging.
Capers, another key ingredient, add not just a burst of flavor but also a wealth of beneficial nutrients, including vitamins A, K, and antioxidants. Together with garlic, a natural immune booster, and olive oil, which further enhances heart health and aids in nutrient absorption, olive tapenade becomes a powerhouse of nutrition.
Crafting the Perfect Olive Tapenade
Creating a healthy olive tapenade is an art that allows for personal expression. Here's a simple, heart-healthy recipe to get you started:
What you'll need:
- 6 oz Pitted Green Olives drained
- 6 oz Pitted Kalamata Olives drained
- 6 oz Pitted Spanish Olives drained (Spanish Queen or Manzanilla)
- ½ Cup Roasted Red Peppercut into strips
- 2 Tbsp Capers
- 2 cloves garlic
- Zest and juice of 1 medium lemon
- 2-4 Tbsp of good quality olive oil
- 1 tsp Fresh Ground Pepper
How to make it:
1) In a food processor add olives, roasted pepper, capers, garlic, and lemon zest. Pulse until mixture is small chunks but not a puree
2) Fold in Lemon Juice and ground pepper. Add olive oil until mixture has desired consistency. It should be spreadable like a hummus.
*These can be substituted - use a nice buttery olive, castelvetrano or cerignola would work well here - make sure they are pitted.
Versatile and Vibrant: Enjoying Olive Tapenade
Olive tapenade offers endless possibilities to enhance your meals. Spread it onsome gluten free toast for a quick and nutritious snack, swirl it into your morning scrambled eggs for a Mediterranean twist, or dollop it on grilled vegetables for an extra layer of flavor. It pairs beautifully with lean proteins, making it a perfect accompaniment to grilled fish or tofu.
Incorporating olive tapenade into your diet is more than just a culinary adventure; it's a step towards embracing a lifestyle that values nutrition, flavor, and the joy of eating. As we blend the olives, capers, and olive oil, we're reminded of the simple pleasures that wholesome ingredients can bring to our tables and our health.
Let olive tapenade be your gateway to exploring the rich tapestry of Mediterranean cuisine, where every meal is an opportunity to nourish your body and delight your senses. Embrace this delightful spread and make it a staple in your culinary repertoire, enjoying the myriad of ways it can enrich your meals and your well-being.
FAQs
Olive tapenade combines a handful of loud and lively pantry staples–olives, capers, garlic, lemon, anchovies, and, of course, olive oil—in a food processor until you get an intensely bright, briny, and salty paste.
Is tapenade healthy for cholesterol? ›
Olive tapenade is a melody of ingredients that sing with health benefits. The star of the show, olives, are renowned for their high content of heart-healthy monounsaturated fats, particularly oleic acid, which can help lower bad cholesterol levels and improve cardiovascular health.
What to use instead of olive tapenade? ›
Alternative ingredients include savoury cousins- sun-dried tomato, artichoke, roasted aubergine, feta, etc. etc. Though easy to whip up in the food processor in seconds, it can be bought ready-made in jars.
How do you eat olive tapenade? ›
Notes
- Mix the tapenade with hummus and place on pita bread topped with some arugula.
- Spread on crackers, pita chips, crackers, or bread.
- Stuff portobello mushrooms with the tapenade.
- Mix it in with some sauce with pasta, polenta, or gnocchi.
- Enjoy with some fresh veggies- carrots, celery, etc.
Refrigerate Opened Jars For Continued Freshness
Any opened jar of store-bought tapenade in the refrigerator should be consumed within two weeks for the best quality. Homemade versions might have a shorter lifespan, usually around seven days, due to the absence of commercial preservatives.
Do you refrigerate olive tapenade? ›
Tapenade will keep for a week or two in the fridge, so you'll find many uses for it. Tapenade is named after the Provençal word for capers, tapenas. Over the years, olives have become the predominant ingredient, and I used capers as a subtle accent.
How many olives can I eat a day? ›
We usually serve them as a snack for a drink or on top of salads, but olives shouldn't be eaten just for the taste. Did you know that experts recommend eating a small handful of olives a day? Eating just 7 olives each day is really good for you!
What is the number one breakfast for high cholesterol? ›
And some contain plant sterols and stanols, which block the body from absorbing cholesterol. 1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast.
Is it better to eat olives or olive oil? ›
There's a lot of research on the health benefits of olive oil. It has been shown to be good for your heart, brain, joints, and metabolism. Olives may provide health benefits similar to olive oil, but there's less research on them. Olives also contain higher amounts of salt, which isn't always good for your heart.
What is tapenade called in Italy? ›
Though it used to describe a mashed up spread of bold and briny olives (from the U.S., the Mediterranean and beyond,) the word “tapenade” is American. Believe it or not, there is no specific word in Italy for an olive spread or paste, but it's definitely a part of Italian cuisine.
Ingredients. Black olives (ferrous sulfate gluconate to stabilize color), green olives, canola oil, olive oil, fresh roasted garlic, capers, red pimientos, mustard, spices.
Can you eat olives straight from the jar? ›
Though olives are perfectly fine to consume straight from the jar, we recommend that you rinse them under cool water before serving. This removes most of the brine and sodium that coat the olive and can take away from the actual flavor. If you are watching your sodium intake rinsing is a must.
How do Italians serve olives? ›
Olives continue to play a key role in Italian cuisine today, gracing tables in tapenades, pasta dishes, salads, and even on their own as a snack or appetizer. With hundreds of olive varieties, the possibilities are endless, but we have to admit that our favourite place to see olives is in pasta sauce.
How does tapenade taste? ›
What does tapenade taste like? Olive tapenade has a briny, salty flavor from the olives. This version also contains anchovies which lend a strong umami (meaty/savory) flavor.
Is olive tapenade French or Italian? ›
Tapenade has roots from all around Europe from Greece and Italy to France and Spain, and if there's one thing they all share is the love for it. You will often find it as a common appetizer in Southern France and Catalonia where it is known as Olivada.
What is the liquid in a can of olives? ›
Olive brine — or olive juice — is simply a mixture of salt, vinegar and water but as olives marinate, the liquid takes on a fantastically rich and delicious olive flavor. That salty goodness is a pungent boost that will deepen the flavor profile in your cooking.
