Tapenade is a delightful Mediterranean 'spread' that enlivens any meal with a burst of bold flavours. This rich spread is a blend of briny whole olives, tangy capers, anchovies and aromatic garlic, all brought together with a drizzle of olive oil and a hint of lemon. Packed with polyphenol rich ingredients - linked to good health and longevity, every bite is not only delicious but health promoting.
Is tapenade a polyphenol superfood?
Popular throughout southern France, tapenade elevates a variety of dishes. Its savoury and tangy profile makes it perfect as a spread on crusty bread, a flavourful topping for roasted meats or a zesty dip for vegetables.
For a basic tapenade, try this recipe...
Black olives, 200g. For maximum polyphenol value, try to use as unprocessed olives as possible. Generally this means European (not Californian) olives.
Capers, 1 tablespoon. Capers are a rich source of quercertin.
Garlic, 1 or 2 cloves, crushed. Learn more about the health benefits of garlic.
5 to 10 anchovy fillets.
A squeeze of lemon juice.
A glug of olive oil as necessary to loosen the mixture up.
Black pepper, and optional... thyme, Herbes de Provence - as you like.
Method: Blend, or mash all the ingredients in a mortar and pestle. Store in the fridge.
Just remember, there are no strict rules about what’s right or wrong. Experiment with substitutions, taste as you go and explore different variations. For the very health conscious or those concerned about high blood pressure, perhaps one area to watch out for is salt. So using less salty olives - or exercising portion control - might be of use. Chew slowly and savour every mouthful for maximum enjoyment!
First, a simple version...
And variations on the theme, an anchovy rich anchoiade and another variation on tapenade...
Final Thoughts
Enjoy tapenade as part of your longevity kitchen. At The Whole Health Practice we advocate enjoying herbs, spices and polyphenol rich ingredients as a regular part of one’s diet. While some herbs have shown positive results for specific health outcomes, enjoy a variety of herbs and ingredients that work in synergy to promote maximum health. And taste! That's one reason why the Mediterranean diet is so effective at promoting long-term health.
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Stay Healthy,
Alastair
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Berkel Kaşıkçı M, Bağdatlıoğlu N. Bioaccessibility of phenolic compounds and antioxidant activity in raw and pickled capers. J Food Sci Technol. 2024 Jan;61(1):106-116. doi: 10.1007/s13197-023-05824-x. Epub 2023 Sep 1. PMID: 38192703; PMCID: PMC10771397.
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Bertelli M, Kiani AK, Paolacci S, Manara E, Kurti D, Dhuli K, Bushati V, Miertus J, Pangallo D, Baglivo M, Beccari T, Michelini S. Hydroxytyrosol: A natural compound with promising pharmacological activities. J Biotechnol. 2020 Feb 10;309:29-33. doi: 10.1016/j.jbiotec.2019.12.016. Epub 2019 Dec 26. PMID: 31884046.
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