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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Roasted Salmon with Tomato Olive Salsa

Something magical happens with this combination of tomato, black olives and basil. The flavors fuse with such harmony it makes every bite a feast for the tastebuds.

For a long time I didn’t bother seeding the tomatoes, but the salsa was so runny I finally did and discovered it is really worth it. Simply scoop seeds out with a spoon (I mix the seeds into salad dressing to put them to good use). Removing the seeds makes the salsa more chunky and prevents it from becoming too runny.

The basil is heavenly in this dish, but the salsa is also quite tasty with parsley or cilantro which what I usually have.

I like to serve this with CMF Rice or CMF Quinua usually adding toasted, chopped walnuts for crunch and that extra nutrient boost. Add an arugula (or mixed green salad) tossed with peas or with blueberries, a couple of sliced green onions with CMF Basic Salad Dressing and dinner is complete.

Make this menu for dinner guests, adding an appetizer and dessert, both of which can be made the day before:

Get an extra meal out of it, lunch or another dinner later in the week:

  • Chop up the salmon and toss with leftover tomato olive salsa, arugula and leftover rice for a one-dish salad lunch (or dinner)
  • Spread plain Greek yogurt on a wrap, place salmon, tomato olive salsa and greens and roll it up. Add leftover grains or white beans to make it a more robust meal.

 

Salmon with Tomato Olive Salsa
Print Recipe
Servings
4 servings
Servings
4 servings
Salmon with Tomato Olive Salsa
Print Recipe
Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Preheat oven to 400. Chop tomatoes, olives, basil, onion.
  2. Combine tomatoes, 2 tablespoons oil, olives, basil, capers, garlic, and onion in medium bowl; stir to blend.
  3. Season with with salt and pepper to taste.
  4. Drizzle lemon juice on salmon; sprinkle with salt and pepper. Bake in preheated oven for 10 -12 minutes until begins to flake. Remove from oven.
  5. Let salmon rest a couple of minutes. Cut into serving portions and transfer to plates. Top with salsa.
Recipe Notes

Modified from Epicurious:Grilled Salmon with-Tomato Olive Salsa

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Tuscan Salmon with Rosemary Orzo

Tuscan Salmon with Rosemary Orzo
Print Recipe
The flavors and textures in this recipe are visually and tastefully delightful. Serve with a salad of immune boosting seeds/nuts, a chopped green onion or two and greens (spinach, romaine or arugula) tossed with a lime or apple cider vinaigrette and dinner is ready. “Fish is high in important vitamins such as B1 (thiamine), B2 (niacin) and D as well as omega 3 fatty acids. Salmon is a good source of omega-3 fatty acids. It is believed that omega 3 fatty acids reduce the risk of developing cardiovascular disease by increasing the levels of “good” cholesterol and lowering the levels of “bad cholesterol in the body. They’ve been found to prevent blood clots and there is evidence that omega 3 fatty acids help relieve symptoms of arthritis.” Nutrition for Life, Lisa Hark PhD and Darwin Deen, MD. Sadly, increasingly there are health dilemmas associated with eating fish, in particular farmed fish. “Farmed fish are fed fish meal and fish oils because they need proteins and fats to help them grow (wild salmon get the nutrients they need by eating other fish which are small and relatively low in chemical contaminants); but these feeds contain higher concentrations of pollutants called PCBs (polychlorinated biphenyls)…Farmed fish have twice the fat and more than twice the saturated fat of their wild counterparts – increasing the levels of PBCs... Their omega-3 content depends entirely on what they are fed and this varies by species and farm. “ To learn more about PBCs “which are a “probable carcinogen visit http://www.clearwater.org/news/pcbhealth.html I believe it is important to be a conscious consumer and in regards to fish, choose to know where the fish comes from, whether is it is farmed or wild., not just for our health but also for that of the fish and the planet. We can make a difference by relying on a fish advisory card (link to http://www.seafoodwatch.org/consumers/seafood-and-your-health) and voting with our forks to only buy fish that is sustainable and healthy.
Tuscan Salmon with Rosemary Orzo
Print Recipe
The flavors and textures in this recipe are visually and tastefully delightful. Serve with a salad of immune boosting seeds/nuts, a chopped green onion or two and greens (spinach, romaine or arugula) tossed with a lime or apple cider vinaigrette and dinner is ready. “Fish is high in important vitamins such as B1 (thiamine), B2 (niacin) and D as well as omega 3 fatty acids. Salmon is a good source of omega-3 fatty acids. It is believed that omega 3 fatty acids reduce the risk of developing cardiovascular disease by increasing the levels of “good” cholesterol and lowering the levels of “bad cholesterol in the body. They’ve been found to prevent blood clots and there is evidence that omega 3 fatty acids help relieve symptoms of arthritis.” Nutrition for Life, Lisa Hark PhD and Darwin Deen, MD. Sadly, increasingly there are health dilemmas associated with eating fish, in particular farmed fish. “Farmed fish are fed fish meal and fish oils because they need proteins and fats to help them grow (wild salmon get the nutrients they need by eating other fish which are small and relatively low in chemical contaminants); but these feeds contain higher concentrations of pollutants called PCBs (polychlorinated biphenyls)…Farmed fish have twice the fat and more than twice the saturated fat of their wild counterparts – increasing the levels of PBCs... Their omega-3 content depends entirely on what they are fed and this varies by species and farm. “ To learn more about PBCs “which are a “probable carcinogen visit http://www.clearwater.org/news/pcbhealth.html I believe it is important to be a conscious consumer and in regards to fish, choose to know where the fish comes from, whether is it is farmed or wild., not just for our health but also for that of the fish and the planet. We can make a difference by relying on a fish advisory card (link to http://www.seafoodwatch.org/consumers/seafood-and-your-health) and voting with our forks to only buy fish that is sustainable and healthy.
Ingredients
Adjust servings:
Units:
Instructions
  1. Preheat oven to 400.
  2. Cook orzo as directed on package until al dente. Drain and place in a bowl and cover with clean dishcloth to keep warm.
  3. Heat oil in a large skillet over medium heat. Cook 1/2 cup onion and rosemary until onion softens, 9 minutes. Combine with orzo in a bowl.
  4. Brush a roasting pan with 1 tablespoon olive oil and place salmon fillet, skin side down in roasting pan.
  5. While salmon is roasting, heat skillet again with 1 tablespoon olive oil and cook remaining 1 cup onion until translucent, add tomatoes, mixing occasionally until they start to burst – about 3 -4 minutes. Remove from heat and mix in parsley and basil. Season with salt and pepper
  6. Spread orzo on a platter, place salmon on top and spread tomato mixture on top of salmon. Serve
Recipe Notes

Modified from Epicurious: Tuscan Salmon with Rosemary

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