This past Easter Sunday I spent a beautiful afternoon with one of my favorite people and her friends. Easter couldn’t have been more fun or delicious. We had a pot luck brunch with a plethora of amazing food brought by guests. I added two delights to the party, one of which was a smoky Olive Tapenade. The perfect easy to travel pot luck dish and a snap to make.

In NYC Pot luck parties can be really difficult. Not only do you have to decide what other people, you may or may not know, will like but, also what will travel best on crowded subways with erratic temperatures. Delicate cakes…not a good idea. Huge food filled platters … nope. Hot dishes… not unless you’re reheating it when you get there. Here in the land of subways, I find that it is best to K.I.S.S (keep it simple stupid).

There are few things more simple or delicious to me then a tapenade. Tapenade is a paste made with varying vegetables and is used as a dip, sandwich spread, and also works great as a condiment on chicken, fish, and pasta dishes. I created this particular recipe a few years ago. I had started my campaign to make foods that I didn’t traditionally like more enjoyable. This recipe includes three things that for the longest time I was NOT a fan of: Olives, Sardines, and Capers. Growing up I hated olives, especially the green and black variety. You couldn’t get me near anything that said Sardine. And don’t even get me started on capers. So, if you told me then that I’d not only make a recipe where these things make up half the ingredients but, that I’d also absolutely love it…I’d say you were nuts. But, alas here I am….in love with all three. I chalk my change of heart up to the old adage that it’s not just about what you cook but HOW you cook it.

In this case there is no “cooking” involved. I didn’t have to turn on the stove at all! This truly glorious chop and drop recipe takes less than 10 minutes (even faster if you buy pre-pitted olives). The ingredients can be found at any grocery store: Kalamata Olives, Shallots, Garlic, Capers, Sardines (canned works perfectly), Artichoke hearts, and Jalapeno. Simple. Delicious.

Not only is it easy to make, this olive tapenade is filled with nutrients that do your body good. Olives are of course filled with heart healthy mono-saturated fats and vitamin E. And, we all have heard how great sulfur-rich garlic is for our cardiovascular health but, it also has Anti-inflammatory, Anti-bacterial, Anti-viral properties and helps with iron metabolism. Shallots also belong to the same Allium family with garlic with similar healthy properties with less pungent taste then garlic.

A 3.25 oz can of Sardines not only contain 50% of your daily required Omega 3 fatty acids, but also provides hard to find B12, calcium, protein, and is one of the few foods that contain a concentrated amount of Vitamin D.

Artichokes are so amazing I’ve already made them food of the day (see March 9th entry). They are filled with fiber, folate, magnesium, vitamin C, iron, calcium, phosphorus, B6, zinc, niacin, thiamin, copper, manganese, Vit A, Vit K, protein, carotenoids (lutein & zeaxanthin), and liver protective silymarin and cynarine.

Jalapenos are generally used for their spicy kick but, don’t sleep on this pepper. It is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Riboflavin, Niacin, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Vitamin B6, Folate, Potassium, Copper and Manganese.

Let’s not forget the lowly capers. They are very low in Cholesterol. It is also a good source of Protein, Vitamin A, Vitamin E (Alpha Tocopherol), Niacin, Calcium and Manganese, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Folate, Iron, Magnesium and Copper. ?
Clearly tapenade is NOT your average sandwich spread or dip. This tiny little dish can make a great addition to your diet. As my momma always said; a little bit of this can go a long way, on your journey to becoming healthier.

Bon Appetit??
Bianca’s Screamin’ Olive Tapenade

1 cup Kalamata Olives (pitted)
2 Jalapenos
4 cloves garlic
1 whole shallot
2 tbsp Capers
1 can Sardines (drain water)
1 cup Artichoke Hearts
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon lemon juice

This couldn’t be a faster chop and drop dip. Take all the ingredients and add to the food processor. Blend until desire consistency (less for chunky – – longer for more of a paste) Add some whole wheat sour dough bread or cooked pasta and viola!

Nutritional Tidbits

Vitamin K: Not just some throw away vitamin. K is vital to blood clotting properly, protecting bones from fracturing and bone loss, prevents calcification of arteries (cardiovascular disease), promising in preventing liver and prostate cancers.
?Selenium: Vital to thyroid health, Anti-oxidant that protects cells against free radical damage, lowers risk of joint inflammation (rheumatoid arthritis), helps to repair DNA in damaged cells.?
Vitamin E: protects skin from ultraviolet light (natural sun protection? maybe), prevents cell damage from free radicals, shown to protect again prostrate and bladder cancer and dementia/Alzheimer’s, allows cells to “talk” to each other properly.?
Artichokes: fiber, folate, magnesium, vitamin C, iron, calcium, phosphorus, B6/Folate, zinc, niacin, thiamin, copper, manganese, Vit A, Vit K, protein, carotenoids (lutein & zeaxanthin), and liver protective silymarin and cynarine. Low Fat, Low Calorie, Low Cholesterol. Drink too much? Eat too many fatty foods? Do you have digestive issues? Then artichokes should definitely be added to your diet! Artichokes are high in insoluble fiber, which helps in cleaning the intestinal tract, aids digestion, helps control weight and blood sugar levels, and nourishes the colon, among other things. Just 4-5 small artichoke hearts gives you 4.5 grams of fiber. The cynarine in artichokes also stimulates the production of bile. Bile acid is a critical part of digestion, absorption of fats, fat-soluble vitamins in the small intestine, part of controlling healthy cholesterol levels, and stimulates the liver.

Shallots: Vitamin C, B6/Folate, Vitamin A, calcium, magnesium, manganese, potassium, zinc, iron, and phosphorus. Shallots belong to the Allium family, along with onions, garlic and leeks. A relative of onion, shallots are, however, smaller in size and sweeter to taste. Much like garlic, their bulb divides into multiple sections. Shallots can be easily digested and contain 6 times more phenolics than the lowest-ranked onion, the Vidalia. They are an excellent source of vitamin C, potassium, dietary fiber and folic acid and also contain calcium, iron and protein in large quantities. Shallots also contain anti-bacterial, anti-viral, anti-allergic and anti-inflammatory properties. There has been much research around Shallots and their anti-cancerous properties. They have been shown as an effective tool in fighting liver & stomach cancers, atherosclerosis and cardiovascular issues as it produces an anti-coagulant that thins the blood and exhibit strong anti-platelet activity, useful in maintaining proper blood sugar levels, and shallots contain sulfur that can possibly make the skin look younger.