Here’s a classic Tapenade Recipe—a flavorful Provençal spread made with olives, capers, and anchovies. It’s perfect for spreading on bread, crackers, or as a condiment for meats and fish.

Ingredients:

• 1 cup (150g) black olives (Niçoise or Kalamata), pitted
• 2 tbsp capers, rinsed and drained
• 3–4 anchovy fillets (optional for vegetarians)
• 1 small garlic clove, minced
• 1 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 2 tbsp extra-virgin olive oil
• 1 tbsp fresh thyme or parsley, chopped (optional)
• Freshly ground black pepper (to taste)

Instructions:

1. Combine ingredients: In a food processor, pulse the olives, capers, anchovies (if using), garlic, lemon juice, and Dijon mustard until coarsely chopped.
2. Blend with oil: Slowly drizzle in the olive oil while pulsing until the mixture reaches a coarse paste (not too smooth).
3. Adjust seasoning: Taste and add black pepper (no salt needed—the olives and capers are salty enough). Stir in fresh herbs if using.
4. Serve: Let it sit for 30 minutes before serving to allow flavors to meld. Store in an airtight container in the fridge for up to 1 week.

Serving Ideas:

• Spread on baguette slices or crackers.
• Use as a dip for veggies.
• Pair with grilled fish, chicken, or roasted vegetables.
• Stir into pasta for extra flavor.

Tapenade is not only delicious but also packed with nutrients thanks to its Mediterranean ingredients. Here are some key health benefits:

1. Heart-Healthy Fats

• Olives & olive oil are rich in monounsaturated fats (like oleic acid), which help:
• Lower LDL (“bad”) cholesterol.
• Reduce inflammation.
• Support healthy blood pressure.

2. Antioxidant-Rich

• Olives and capers contain polyphenols, which fight oxidative stress and may lower the risk of chronic diseases like heart disease and cancer.

3. Supports Gut Health

• Capers and fermented olives contain compounds that promote good gut bacteria.
• Anchovies (if included) provide omega-3s, which reduce gut inflammation.

4. Low-Carb & Keto-Friendly

• With minimal carbs and no sugar, tapenade fits well in low-carb, Mediterranean, or keto diets.

5. Bone Health

• Olives contain vitamin E, iron, and copper, which support bone strength.
• Anchovies add calcium and vitamin D (if included).

6. Anti-Inflammatory Properties

• The combo of olive oil, garlic, and herbs helps reduce inflammation linked to arthritis and metabolic disorders.

Moderation Note:

• Tapenade is high in sodium (from olives, capers, and anchovies), so those with hypertension should enjoy it in moderation, but salt is probably not the root cause.