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Try the exciting new lunch recipe from Day 4 of our upcoming 7-Day Meal Plan.

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Olive Tapenade
Olive tapenade is delicious, easy to make and can be used as a dip, sandwich spread or topping for fish and poultry. Make a batch to keep in the refrigerator for enhancing your meals throughout the week.
Olive Tapenade Prep and Cook Time: 15 minutes

Ingredients:
  • 8 oz kalamata olives, pitted and minced
  • 3 garlic cloves, minced
  • 2 TBS capers, rinsed and drained
  • 2 TBS minced fresh Italian parsley
  • 2 tsp minced lemon peel
  • Freshly ground pepper to taste
  • 3 TBS extra virgin olive oil
  • 1 minced anchovy filled (optional)

Directions:

  1. In a small bowl, combine olives, garlic, capers, parsley, anchovy, lemon peel, and black pepper.
  2. Add extra virgin olive oil and mix thorougly.
Makes 1/2 cup

The olives, capers, garlic and parsley may be minced at the same time in a food processor.

Nutritional Profile

Olive Tapenade
1.00 serving
(29.63 grams)
Calories: 115

NutrientDRI/DV


Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Olive Tapenade is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Olive Tapenade
1.00 serving
29.63 grams
Calories: 115

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K30.75 mcg345.3very good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Olive Tapenade

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