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
Print Recipe
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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Quinoa Tabbouleh

Love this! It’s a fun twist on traditional tabbouleh, which is made with bulgur. This dish comes out of my kitchen with  frequency during the summer months. It is very versatile; I make it as as a one-dish dinner served over a bed of spinach or as a side to grilled chicken, or roasted pork tenderloin.

It’s perfect for summer dinner parties, enjoyed by vegans/vegetarians and omnivores alike.

I’ve made it as a simple lunch for girlfriends; served on a bed of baby kale tossed with CMF Lime Vinaigrette, along with Olive Tapenade, fresh feta and pita bread.

Finished off with Peach and Blackberry Crisp served with a small scoop of plain Greek yogurt drizzled with honey and voila! Happy tummies filled with Mother Nature’s food.

As usual with my leftover grains, they get rolled into a wrap with greens and a spread of hummus or pesto. Or tossed into a salad with greens, perhaps shaved cabbage or grated carrots, whatever I have on hand.

Variations:

  • Skip tomatoes and cucumber to make it simple side dish
  • Add crumbled feta or goat cheese
  • Add feta and pitted black olives cut in half
  • Replace tomatoes with diced red bell pepper for more crunch
  • Replace tomatoes and cucumbers and add chopped roasted red bell pepper and garbanzo beans

Eat it for pleasure. Eat it for life!

Not just a delight to eat with its bursts of crunch, zing of lemon and aromatic mint, but it is so good for our bodies too.

MindBodyGreen: Why Tabouli is Such a Healthy Dish

Quinoa Tabbouleh
Print Recipe
Servings
4 servings
Servings
4 servings
Quinoa Tabbouleh
Print Recipe
Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Toast quinoa in saucepan over medium heat until it starts to make popping sounds. Add water and bring to a boil. Immediately reduce heat to low, cover and simmer until quinoa is tender, about 25 minutes. Remove from heat and let stand, uncovered, until cool. Fluff with a fork.
  2. Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.
  3. Transfer to a large bowl; mix in 1/4 cup dressing.
  4. Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over tabbouleh
  5. Can be made 1 day ahead. Cover and chill. Bring to room temperature before serving.
Recipe Notes

Modified from: Epicurious: Quinoa Tabbouleh

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Orzo with Garbanzo Beans, Goat Cheese and Basil

Quick and easy, this recipe is handy for weeknights.

Fresh herbs add exceptional flavor and are rich in nutrients.  Since ancient times they’ve been used for their health benefits. Now science is discovering their unique antioxidants, essential oils, phytochemical and other nutrients that help our bodies fight germs, toxins and boost our immune system.

Herbs are easy to grow even without a garden; put a pot of two in a sunny window.

As a general rule, I use three times as much fresh herbs as dried.

Variations:

  • Replace orzo with other short whole-what pasta (penne, fusilli etc)
  • Use feta or shredded Parmesan instead of goat chase
  • Use other herbs  ( such as mint, cilantro, parsley) instead of basil
  • Use asparagus or green beans instead of broccoli
  • Add cooked shrimp or leftover chicken (chopped)
Orzo with Garbanzo Beans, Goat Cheese and Oregano
Print Recipe
Servings
4 servings
Servings
4 servings
Orzo with Garbanzo Beans, Goat Cheese and Oregano
Print Recipe
Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Bring a medium pot of water to boil. Add orzo, cook 5 minutes; add broccoli and cook another 3 – 5 minutes just until orzo is tender. Be careful not to overcook orzo or it becomes mushy
  2. Whisk olive oil, lemon juice, minced garlic and cumin to blend in large serving bowl.
  3. Add garbanzo beans, cooked orzo, broccoli and chopped fresh oregano; toss until mixed.
  4. Season to taste with salt and pepper.
  5. Gently add crumbled goat cheese and olives (if using).
  6. Serve orzo salad warm or at room temperature.
Recipe Notes

Modified from http://www.epicurious.com/recipes/food/views/Orzo-with-Garbanzo-Beans-Goat-Cheese-and-Oregano-242471#ixzz2priVLJgg

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Basil Pesto

Traditionally basil pesto is made with pine nuts, but they’re expensive and sometimes hard to find so I generally use almonds. Basil pesto is also made with Parmesan cheese, but I generally skip the cheese.

Basil has exceptional flavor and is a rich source of nutrients – vitamins A and K, iron, calcium, magnesium and important phytonutrients (plant chemicals).  I like using fresh herbs as much as possible; they always have antiviral and antibacterial properties.

What is Basil Good For?

 

Basil Pesto
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Servings
1 cup
Servings
1 cup
Basil Pesto
Print Recipe
Servings
1 cup
Servings
1 cup
Ingredients
Adjust servings: cup
Units:
Instructions
  1. Toast almonds in skillet. Remove from skillet and set aside until cool.
  2. Put almonds in food processor and grind fine. Add extra-virgin olive oil, water, garlic and half of basil. Process until mixed.
  3. Add remaining basil and process again until smooth. Season with salt and pepper to taste.
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Steamed Broccoli with Avocado and Sesame Seeds

Broccoli belongs to the cruciferous vegetable family. Named for their flowers, which have four equally spaced petals in the shape of a cross (Latin word crucifer means “cross-bearer”) these vegetables include kale, cabbage, collards and broccoli, cauliflower and turnips. I try to incorporate at least one cruciferous vegetable into our meals regularly.

[su_expanding_quote_book alignment=”right” source_author=”Joel Fuhrman, M.D. ” source_title=”Super Immunity” full_quote=”Cruciferous vegetables are twice as powerful as other plant foods. They have anti-inflammatory, antioxidant and anti-cancer benefits. Studies show that they detoxify and/or remove carcinogenic compounds. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates. ” short_quote=”Cruciferous vegetables are twice as powerful as other plant foods.”]
Steamed Broccoli with Avocado and Sesame Seeds
Print Recipe
Servings Prep Time
4 servings 15 minutes
Cook Time
10 minutes
Servings Prep Time
4 servings 15 minutes
Cook Time
10 minutes
Steamed Broccoli with Avocado and Sesame Seeds
Print Recipe
Servings Prep Time
4 servings 15 minutes
Cook Time
10 minutes
Servings Prep Time
4 servings 15 minutes
Cook Time
10 minutes
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Trim off tough end of broccoli stem. Peel remaining stem and cut crosswise into 1/2-inch-thick slices. Cut broccoli into 2-inch florets.
  2. Steam broccoli, covered, until crisp-tender, 4 to 5 minutes.
  3. While broccoli is steaming, whisk together olive oil, lemon juice, and salt and pepper to taste in a small bowl, mix in minced garlic.
  4. Peel avocado and cut into bite-size pieces.
  5. In a bowl toss broccoli and avocado with oil/garlic mixture. Sprinkle sesame seeds on top and serve.
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