Wednesday, February 8, 2012

80--- My Tapenade

A tapenade is a dish of finely chopped olives and such.  It pretty much oozes Mediterranean goodness.  Serve it over fish or with pita bread for dipping.

The typical Mediterranean diet is considered to be extremely healthy.  The ratio of omega-6 fatty acids (found in plant oils such as corn, soy and safflower) to omega-3 fatty acids (good sources are fatty fish, walnuts and flax) in this diet is 3:1.  The typical American diet consists of a ratio closer to 10:1.  This is significant because omega-6 fatty acids tend to increase inflammation within the body and omega-3 fatty acids tend to decrease it.  Having higher levels of continuous inflammation within the body has been linked to heart disease.

In summary: omega-3's = less inflammation= healthy heart.

My Tapenade
Serves 8

4 oz can chopped black olives
4 oz can sliced black olives, chopped coarsely
1/3 cup green pimento-stuffed olives, chopped coarsely
2 Tbsp capers
1/2 cup chopped roasted red pepper
2 tsp extra virgin olive oil
2 tsp balsamic vinegar
1/2 tsp dried basil
4 cloves garlic, pressed and finely minced
1 tsp lemon juice
1/4 tsp salt
Dash fresh ground black pepper

Fold all ingredients together into a container with an airtight lid.  Cover and refrigerate for 1-2 hours prior to serving.

Nutrition Info per 1/4 cup:  51 calories, 4.5 g fat, 0.5 g protein, 2 g carbohydrates, 1 g fiber

1 comment:

  1. I love love love your blog concept, too clever! :) And this recipe - DELICIOUS!!! It's a 90, not an 80! ha ha!.