In this video I show you how to make a green olives spread. This super healthy recipe features olives, anchovies and capers. For a vegetarian version, simply don’t add the anchovies.
The recipe was invented in the 19th century in the South of France. And it is called tapenade. The name comes from the Occitan language, tapena, which means capers.
Traditionally, we include capers and anchovies in a tapenade, but some people who don’t like anchovies just do it without. It’s really up to you, but I find that this spread is a lot tastier and more nutritious when both anchovies and capers are included.
Olive oil and olives contain healthy fats: 85% monounsaturated and 10% saturated. It also contains vitamins A, E as well as fiber.
The great advantage of olives and olive oil is that they don’t contain omega-6 polyunsaturated fats (the amount is minimal), which don’t get oxidized when the oil is processed. This means it is a really healthy fat, unlike vegetable oils.
And yes it does contain saturated fat (10%), which is a good thing because our body needs some. You can check this guide to learn more.
Anchovies contain plenty of beneficial Omega-3 polyunsaturated fats, as well as vitamin B3 and minerals (selenium, iron, calcium).
Then, we wouldn’t think that capers, which are tiny berries, would contain so many vitamins and minerals. In fact they contain vitamins B, C, and K, as well as sodium, iron, magnesium, and copper.
So, let’s spend 2 minutes preparing this healthy spread:
And here is the recipe in print:
Serves 4 – Total time 5 min
about 1 cup (200g) pitted green olives
3-6 Anchovy fillets, depending on their size
2 tbsp Capers
3 tbsp Olive oil
Place all the ingredients in the food processor and mix for only 2 or 3 seconds. You can also use a mortar and pestle for a more authentic texture if you have time. But if you mix for only a couple of seconds, you’ll still get a perfect result.
Transfer to a glass jar, and refrigerate until you serve. It keeps for a few days in the fridge. And if you add more olive oil, it will keep longer.
And here is how you can enjoy this spread:
- You can make a toast on homemade or sprouted grain bread.
- You can stuff raw tomatoes or cucumbers.
- You can add it to your favorite pasta.
- And you can season a fillet of steamed white fish.
That’s it! Really simple and really quick.
I’m sure you will love this tapenade!
Now I’d love to hear from you.
What do you think? Do you think it would be a great snack for you and your family?
Just post a comment below and share your opinion.