Recipe Blog Tapenade Platter 2.3.16Do you want your home team to cheer for you this weekend? Serve them one of my all time favorite appetizers! This flavorful tapenade is quick and easy to prep and made with healthy fats. It’s a dish a health coach can root for!

Ingredients:

  • 2 cloves garlic
  • 1 ½ cups kalamata olives, pitted and drained
  • ½ cup sun-dried tomatoes, roughly chopped (if sun-dried tomatoes are packed in oil, drain first)
  • 2 tablespoons capers
  • 2 tablespoons flat-leaf parsley
  • 1/3 cup olive oil

Directions:

  1. Mince garlic in a food processor.
  2. Add olives to food processor and pulse until fine. Avoid pulsing so much that the olives and garlic form a paste-like substance.
  3. Remove olives and garlic from food processor and set aside.
  4. Put sun-dried tomatoes in food processor and pulse as you did the olives.
  5. Add capers and parsley and pulse just a few times.
  6. Add olive mixture back into food processor and pulse a few times while you slowly add the olive oil. Add olive oil to create the texture you desire. I generally use about 1/3 cup, sometimes a little less. Note: You can also do this stage by hand, which will create a more rustic texture.

Serve with a crunchy, sturdy vegetable like celery, carrots, or cucumbers, or a whole grain cracker. I recently discovered Mary’s Gone Crackers (Plain), which are organic, gluten free, non-GMO and vegan. They are made with whole grain brown rice, whole grain quinoa, brown flax seeds, and other good stuff. And they taste really good!

Recipe by Rouxbe Cooking School

Why some fat is a good thing:
While too much fat in our diet can lead to health problems like heart disease and obesity, we need some fat to maintain a healthy body. Here are some of the reasons why:

  • Fat helps insulate and cushion our vital organs.
  • Fat allows us to absorb the fat soluble vitamins A, D, E and K.
  • Fat can create satiety after eating.
  • The essential Omega 3 fatty acid (essential because we cannot make it in our body) contributes to heart health and has been linked to improved memory and brain function.
  • Monounsaturated fat, the type of fat in olive oil and olives, has been shown to raise good cholesterol levels (HDL) and lower the bad ones (LDL). Monounsaturated fat is also rich in Vitamin E, which helps boost your immunity and contributes to the health of your skin and your eyes.

While I’m not a fan of counting calories, keep in mind that one gram of fat does contain more than twice the calories of one gram of protein or carbohydrate (9 calories versus 4). Enjoy the flavor and variety healthy fats add to your food, but eat them in moderation.

 

 

 

 

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