Oil-Free Olive Tapenade

Why eat it?

• Olives are high in fiber, potassium, calcium, magnesium and iron making them an ideal food for both heart health and general wellness. They are also a good source of antioxidants, which can help support the immune system and prevent diseases like cancer and heart disease. 
• Sundried tomatoes are an excellent source of vitamins A and C, as well as beta-carotene, lycopene, lutein, folate and vitamin K.
• Garlic is a superfood that has been used in herbal medicine for thousands of years to treat a wide range of ailments including colds, headaches, high blood pressure and more.
• Pumpkin seeds contain important nutrients like zinc, manganese, copper, iron, magnesium, phosphorous, protein and fibre. They also have antioxidant properties that help fight free radicals and support a healthy immune system.

Oil-Free Olive Tapenade Recipe

This olive tapenade is perfect for a quick and easy snack or appetizer. It's also a great way to enjoy healthy and flavorful foods without any added oil. So, go ahead and give it a try!

Serves 6

INGREDIENTS

• 1 1/2 cup pitted olives, you can use green, kalamata, black olives or a combination. (I used 1 cup kalamata and 1/2 cup green olives in this recipe)
• 1 tbsp balsamic vinegar
• 2 tbsp lemon juice, fresh is best
• 2 tbsp pumpkin seeds
• 3 sundried tomatoes, chopped, I used dried sundried tomatoes and soaked them prior
• 1 fat clove of garlic, minced
• Salt & black pepper

METHOD

1. Add pumpkin seeds to your blender or food processor and pulse a few times until crumbly, I used a food processor for this recipe.
2. Check that there are no olive pits remaining before you place the olives in the blender next, even the pitted olives may occasionally have some small pieces remaining, removing these if spotted helps prevent any damage to your appliances blades.
3. Add the rest of the ingredients and pulse until combined though still chunky in texture.
4. Store in the fridge until using.

Spread on toast, rye crackers, rice cakes, or serve as part of a main meal.

Use within two weeks.

Macronutrients per serving:

Kcal: 78

Protein: 4.2g

Fat: 5g

Saturated Fat: 1g

Carbs: 4g

Fibre: 1.7g

Micronutrients per serving:

Phosphorus 10% RDI

Magnesium 8% RDI

Zinc 7% RDI

Iron 4% RDI

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting