Nutrient Dense Olive Tapenade

Originating in the Mediterranean tapenade is made with olives, anchovies, capers, garlic and herbs – nutrient density at its best!

Olives are rich essential minerals calcium, magnesium, iron, potassium, zin and copper, polyphenols and omega-9 fatty acids that can help benefit heart, brain and mood.
Protein-packed anchovies are rich in omega-3 fatty acids and micronutrients – selenium, calcium, magnesium, vitamins B12, B6, A, K and more.Combined with garlic and herbs this is nutrient density at it’s best.

Use black olives or green olives only. Mix and match herbs. Use sun-dried tomatoes or not. You an also skip the anchovy, but it will give it a boost of flavor and nutrients.

Serving options

  • Make a “tapenade board” with veggie crudites and sliced quality bread for a special occasion.
  • Spread on cooked chicken breasts or roasted fish fillets
  • Use in wraps
  • Add as a generous dollop to green salads
  • Swirl a spoonful into soup
  • Use as a snack with veggies and rice cakes or seed crackers
  • Add it to avocado toast
Nutrient Dense Olive Tapenade
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Servings Prep Time
6 about 1 1/2 cups 15 minutes
Servings Prep Time
6 about 1 1/2 cups 15 minutes
Nutrient Dense Olive Tapenade
Print Recipe
Servings Prep Time
6 about 1 1/2 cups 15 minutes
Servings Prep Time
6 about 1 1/2 cups 15 minutes
Ingredients
Adjust servings: about 1 1/2 cups
Units:
Instructions
  1. in a food processor, place olive oil and 1 cup kalamata olives. Using the pulse button, process until coarsely chopped and well blended.
  2. Add 1/2 cup green olives, and pulse until blended, add remaining 1/2 cup and blend. If it is too thick, add 1 tablespoon water a time as you continue to pulse.
  3. Add remaining ingredients and pulse slowly
  4. Make it chunky or smooth, as you prefer.
  5. Refrigerate in a covered container. Use as needed.
Recipe Notes

To prepare ahead:
Tapenade will keep up to 1 week, refrigerated, in a covered container.

Modified from
Epicurious: Black and Green Olive Tapenade

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Romesco (Red Bell Pepper and Almond Sauce)

Romesco is a nut and red bell pepper sauce that originates in Catalonia region in Spain where it seems fishermen originally prepared this sauce for fish.

This is so delicious, colorful and elegant, I use it many different ways

  • As a sauce over chicken breasts (roasted or grilled)
  • Or on fish fillets (roasted or grilled
  • As a dip with sliced baguette or pita bread.
  • For a more elegant occasion, I spread the dip on crostini (toasted baguette slices) and place a basil or parsley leaf on each crostini.
  • As tea sandwiches
  • Leftovers make a fabulous sandwich spread turning a simple turkey sandwich with arugula into a gourmet treat
  • Yummy wraps with greens and leftover chicken, or garbanzo or white beans.

The almonds and red bell pepper make this not only delicious but also quite nutritious. Check out the  amazing health benefits of almonds.

For an extra special meal, I’ve made this sauce with hazelnuts…hmmm heavenly.

Romesco
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Servings
1 1/4 cup
Servings
1 1/4 cup
Romesco
Print Recipe
Servings
1 1/4 cup
Servings
1 1/4 cup
Ingredients
Adjust servings: cup
Units:
Instructions
  1. Toast almonds in a skillet over medium heat for about 5 minutes, stirring occasionally. Remove from heat and cool.
  2. Finely chop almonds in food processor. Remove from processor.
  3. Place extra-virgin olive oil, vinegar, garlic and roasted bell peppers in processor and blend well.
  4. Add ground almonds, salt and pepper, blend again until well mixed.
  5. Adjust salt and pepper to taste.
  6. Dip can be made one or two days ahead. Cover and refrigerate.
  7. Bring to room temperature before serving.
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Pumpkin Hummus

It’s such fun to flavor this hummus for fall by adding in pumpkin, knowing it also boosts the nutritional value. It’s always a hit as an appetizer at our autumn dinner parties, and it makes for a delicious sandwich spread, or wrap.

[su_expanding_quote_without_link alignment=”full” source=”SuperFoods: Fourteen Foods that Will Change Your Life, Steven Pratt M.D. and Kathy Mathews” full_quote=”Foods rich in carotenoids have been linked to a host of health promoting and disease-fighting activities.Pumpkin contains one of the richest supplies of bioavailable caortenoids known to man. Half a cup serving of pumpkin gives you more than two times my recommended daily intake of alpha-caronte and 100 percent of my recommended daily dietary goal of beta-carotene.” short_quote=”Foods rich in carotenoids have been linked to a host of health promoting and disease-fighting activities.”]

For a hummus as sandwich spread, I prefer a thicker consistency (similar to softened cream cheese). If using as a dip (with veggies, pita or crackers), I add a couple tablespoons of water.

I discovered it also freezes well, which is a great resource for an impromptu dinner party or for quick sandwich/wrap lunches during the week

 

Pumpkin Hummus
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Pumpkin Hummus
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Ingredients
Adjust servings:
Units:
Instructions
  1. Into blender (or food processor) put lemon juice, extra virgin olive oil, garlic, tahini and garbanzo. Puree until smooth, stopping occasionally and mixing with rubber spatula as needed.
  2. Add remaining ingredients and blend until smooth, adding water (1 tablespoon at a time) until it has the desired consistency.
  3. Adjust salt and pepper to taste.
  4. Sprinkle pumpkin seeds or sunflower seeds on top and serve.
Recipe Notes

A Color My Food Original Recipe

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Avocado Mousse

Red bell peppers and cilantro add color and crunch, additional flavor, Tabasco gives it some oomph and non-fat Greek yogurt rather than sour cream puts a dash of probiotics into this luscious appetizer.

Avocado Mousse
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Avocado Mousse
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Ingredients
Adjust servings:
Units:
Instructions
  1. Chop red bell pepper, cilantro and onion.
  2. Sprinkle gelatin over cold water in a small heavy saucepan and let soften 1 minute. Cook over low heat, 1 to 2 minutes, and then remove from heat.
  3. Coarsely mash avocados with a fork in a large bowl. Stir in gelatin mixture along with remaining ingredients until combined well.
  4. Pour mixture into lightly oiled mold and chill, covered tightly with plastic wrap, until firm, at least 4 hours.
  5. Run tip of a thin spatula between mold and mousse. Tilt mold sideways and tap side of mold against a hard surface, turning it, to evenly break seal and loosen mousse. Keeping mold tilted, invert a plate over mold, and then invert mousse onto a large round platter. Ring the mousse with a mix blue and yellow corn tortilla chips.
Recipe Notes

Modified from Epicurious: Avocado Sour Cream Mousse

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Eggplant Red Bell Pepper Dip with Almonds

This is hugely popular as an appetizer with pita chips for dinner parties. I also use it as a spread on toasts or wraps – add some spinach leaves and maybe a sprinkle of pumpkin seeds — for a snack or even lunch.

Red bell pepper is a rich source of lutein and zeaxanthin, carotenoid vitamins related to vitamin A and beta-carotene. “A number of studies have shown an inverse relationship between dietary intake of foods rich in lutein/zeaxanthin and the incidence of age-related macular degeneration. Prevention of tis devastating visual disability is most likely a lifelong job. The earlier you start, the better off your retina will be. At the same time, it’s never too late to take action.”

SuperFoods Rx: Fourteen Foods that Will Change Your Life, Steven Pratt MD and Kathy Matthews

Eggplant Red Bell Pepper Dip with Almonds
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I modified the original recipe to include almonds; not only does it become more delicious, it boosts the nutritional value. “Almonds are a powerful source of protein, 1/4 cup of almonds contains 7.6 grams of protein – more than a large egg, which contains 6 grams. Almonds also contain riboflavin, iron, potassium and magnesium…are an excellent source of biotin, a B vitamin essential to the metabolism of both sugar and fat. 1/4 cup provides 75% of your body’s daily requirement of this nutrient, which promotes skin health as well as energy levels”. Superfoods Rx: Fourteen Foods that Will Change Your Life, Steven Pratt MD, and Kathy Matthews
Servings
2 cups
Servings
2 cups
Eggplant Red Bell Pepper Dip with Almonds
Print Recipe
I modified the original recipe to include almonds; not only does it become more delicious, it boosts the nutritional value. “Almonds are a powerful source of protein, 1/4 cup of almonds contains 7.6 grams of protein – more than a large egg, which contains 6 grams. Almonds also contain riboflavin, iron, potassium and magnesium…are an excellent source of biotin, a B vitamin essential to the metabolism of both sugar and fat. 1/4 cup provides 75% of your body’s daily requirement of this nutrient, which promotes skin health as well as energy levels”. Superfoods Rx: Fourteen Foods that Will Change Your Life, Steven Pratt MD, and Kathy Matthews
Servings
2 cups
Servings
2 cups
Ingredients
Adjust servings: cups
Units:
Instructions
  1. Preheat oven to 400°F. Cover a baking sheet with aluminum foil. Coat eggplant and bell peppers lightly with 1 tablespoon olive oil and arrange on prepped baking pan
  2. Roast vegetables, turning once or twice, for 30 to 40 minutes, or until eggplant is very soft and bell peppers are charred.
  3. While vegetables are roasting, toast almonds in a skillet on the stovetop over medium flame. Cool.
  4. Transfer peppers to a metal bowl and cover with the aluminum foil from the baking pan. Let steam them steam, covered until cool.
  5. Grind cooled almonds in food processer. Set aside.
  6. Peel and seed bell peppers, cut in quarters.
  7. Peel eggplant and put flesh in a food processor. Add bell peppers, remaining 1/4 cup olive oil, garlic, lemon juice, and jalapeño.
  8. Season with salt and pepper to taste and combine well.
  9. Cool dip and chill, covered, at least 1 day and up to 1 week.
Recipe Notes

Adapted from Epicuriuos: Roasted Red Pepper and Eggplant

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Lemony Arugula Pesto

This pesto is especially delicious drizzled on roasted fish fillets or grilled chicken breasts.

Other ways to use it:

  • Toss with whole-grain pasta and white beans, add chopped roasted red bell peppers or sun-dried tomatoes and voila! dinner is ready.
  • Spread on bread in place of mayonnaise for sandwiches
  • Put on on toast or a rice cake for an afternoon snack
  • Spread on baguette slices or crostini (toasted baguette slices) for appetizers; add a half a cherry tomato or sliver or roasted bell pepper for a decorative touch
  • Use as a dip for pita chips and/or crudites (carrots sticks, celery, or other vegetable sticks)

Arugula is part of the cruciferous family, high on the list of super immunity foods.

Health Benefits of Arugula

Arugula Pesto
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Arugula Pesto
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Ingredients
Adjust servings:
Units:
Instructions
  1. In a food processor grind walnuts. Remove and set aside.
  2. Put lemon juice, water, olive oil and garlic in processor. Add arugula pulse repeatedly, turning off and mixing around as needed, until smooth.
  3. Season with salt and pepper to taste.
Recipe Notes

[su_original_recipe]

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Pea, Pistachio and Cilantro Hummus

I found this recipe on Pinterest and it’s become one of my favorites. Thank you, Peas and Crayons!

When I don’t have pistachios, I use walnuts or almonds. I serve it for dinner guests with carrot and celery sticks, and either fresh pita wedges, pita chips or crispy whole-grain or seed crackers.

The leftovers go in a mason jar that gets used throughout the week on toast for breakfast or a snack, or in a wrap with greens and a tablespoon or two of sunflower seeds. It also makes a delicious sandwich spread instead of mayonnaise.

Health Benefits of Cilantro

  • Cilantro is most often cited as being effective for toxic metal cleansing.The chemical compounds in cilantro bind to toxic metals and loosen them from the tissue.
  • May be able to help prevent cardiovascular damage. [2]
  • The School of Life Science in Tamil Nadu, India noted, after researching the activity of cilantro leaves and stem, “if used in cuisine would be a remedy for diabetes.” [3]
  • Strong antioxidant activity. [4]
  • Has been shown to have anti-anxiety effects. [5]
  • May help improve sleep quality. [6]
  • Has been examined and described to have a blood-sugar lowering effect. [7]
Cilantro, Pea and Pistachio Hummus
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Prep Time
15 minutes
Prep Time
15 minutes
Cilantro, Pea and Pistachio Hummus
Print Recipe
Prep Time
15 minutes
Prep Time
15 minutes
Ingredients
Adjust servings:
Units:
Instructions
  1. In a food processor or blender, combine chickpeas, peas, tahini, olive oil, and most of cilantro. Add cilantro, saving several springs for garnishing.
  2. Blend to incorporate.
  3. Scrape down the sides and add garlic, salt, red pepper flakes and water. Blend until deliciously creamy.
  4. More oil, tahini, or water will thin out the hummus, more red pepper flakes will add heat and you can even add some lemon or lime juice to add some zest to the dip!
  5. To dress it up, drizzle 1/2 - 1 tablespoon of extra-virgin olive oil over it, and sprinkle some chopped cilantro and pistachios and on top.
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