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.
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
Capers, 1 tablespoon
Garlic, 1 or 2 cloves, crushed
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
First, a simple version...
And variations on the theme, an anchovy rich anchoiade and another variation on tapenade...
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.
Live Well,
Alastair
A healthy diet addresses one of the pillars of health. What else can you focus on to maximise your health and longevity?
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Related Studies
Bucciantini M, Leri M, Nardiello P, Casamenti F, Stefani M. Olive Polyphenols: Antioxidant and Anti-Inflammatory Properties. Antioxidants (Basel). 2021 Jun 29;10(7):1044. doi: 10.3390/antiox10071044. PMID: 34209636; PMCID: PMC8300823.
Cannataro R, Fazio A, La Torre C, Caroleo MC, Cione E. Polyphenols in the Mediterranean Diet: From Dietary Sources to microRNA Modulation. Antioxidants (Basel). 2021 Feb 23;10(2):328. doi: 10.3390/antiox10020328. PMID: 33672251; PMCID: PMC7926722.
Wojdyło A, Nowicka P, Grimalt M, Legua P, Almansa MS, Amorós A, Carbonell-Barrachina ÁA, Hernández F. Polyphenol Compounds and Biological Activity of Caper (Capparis spinosa L.) Flowers Buds. Plants (Basel). 2019 Nov 25;8(12):539. doi: 10.3390/plants8120539. PMID: 31775254; PMCID: PMC6963175.
Vázquez-Fresno R, Rosana ARR, Sajed T, Onookome-Okome T, Wishart NA, Wishart DS. Herbs and Spices- Biomarkers of Intake Based on Human Intervention Studies - A Systematic Review. Genes Nutr. 2019 May 22;14:18. doi: 10.1186/s12263-019-0636-8. PMID: 31143299; PMCID: PMC6532192.
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