Tapenada od crnih maslina (Black olives tapenade)

Slani mediteranski namaz pun antioksidanasa - tapenada.

Sastojci: 1/2 šolje crnih maslina (~70 g, bez koštica), 1 kašičica maslinovog ulja, 1 čen belog luka ili ¼ kasicice belog luka u prahu, 1 kašičica soka od limuna, ¼ kašičice suvog origana ili ¼ kašičice suvog timijana (ako koristite uz ribu ili povrce).

Priprema:

1. Izblendaj sve sastojke u gustu pastu. 

Saveti:

- Koristiti 1–2 kašičice po porciji.

- Zbog prirodne slanoće maslina, dodatna so uglavnom nije potrebna. 

- Čuvati u zatvorenoj staklenoj posudi u frižideru do 3 dana, prelivenu tankim slojem maslinovog ulja.

Upotreba:

Ovaj slani mediteranski namaz koristi se u malim količinama jer ima intenzivan ukus:

1. Kao namaz na tostiranom hlebu, brusketima ili krekerima.

 2. Kao dodatak uz ribu sa roštilja ili pečenu ribu (posebno uz timijan).

 3. Uz grilovano ili pečeno povrće (tikvice, patlidžan, paprika, karfiol).

4. Kao deo meze tanjira uz sireve, orašaste plodove i maslinovo ulje.

 5. Kao dodatak testenini ili krompiru (razblažiti sa malo maslinovog ulja).

 6. Kao aromatični sloj u sendvičima i rolnicama umesto majoneza.

 7. Kao dodatak salatama – umešati malu količinu u preliv za salatu.

8. Idealno uz hrskave pirincane kekse, kao punjenje paprika ili dodatak kuvanom povrću.

Za koliko porcija?

- Ova količina tapenade daje oko 4 manje porcije (jedna porcija = približno 1 puna kašika / 15–18 g)

Nutritivne vrednosti po jednoj porciji (≈ 1 kašika):

Energija

≈ 45–50 kcal

Masti

≈ 4 g

od toga zasićene masti ≈ 0,5 g

Ugljeni hidrati

≈ 1,5 g

od toga šećeri ≈ 0,1 g

Vlakna

≈ 0,7 g

Proteini

≈ 0,3 g

Natrijum (prirodno prisutan iz maslina)

≈ 180–220 mg

Holesterol

0 mg

Napomena: vrednosti su približne i mogu blago varirati u zavisnosti od vrste maslina i količine ulja.

Zdravstveni benefiti:

- Bogata antioksidansima.

Crne masline sadrže polifenole (oleuropein, hidroksitirozol) koji pomažu u smanjenju oksidativnog stresa i štite ćelije od oštećenja.

- Podrška zdravlju srca.

Maslinovo ulje obezbeđuje mononezasićene masne kiseline koje doprinose sniženju lošeg (LDL) holesterola i očuvanju elastičnosti krvnih sudova.

- Protivupalno dejstvo.

Beli luk, limun i začini deluju blago protivupalno i mogu doprineti boljoj imunoj ravnoteži.

- Podrška varenju.

Male količine vlakana i gorke materije iz maslina stimulišu lučenje digestivnih sokova i pomažu varenju masnije hrane.

- Pogodno za dijete sa kontrolisanim unosom UH.

Nizak sadržaj ugljenih hidrata čini je pogodnom za Niske ugljene hidratsle (en. low-carb) i mediteranski način ishrane.

Napomena o umerenosti:

- Zbog prirodne slanoće i koncentrisanog ukusa, preporučuje se mala porcija (1 kašika), posebno kod osoba sa povišenim pritiskom.

Salty Mediterranean spread full of antioxidants - tapenade.

Ingredients: 1/2 cup of black olives (~70 g, pitted), 1 teaspoon of olive oil, 1 clove of garlic or ¼ teaspoon of garlic powder, 1 teaspoon of lemon juice, ¼ teaspoon dry

oregano or ¼ teaspoon of dry thyme (if using with fish or vegetables).

Preparation:

1. Blend all the ingredients into a thick paste.

Tips:

- Use 1–2 teaspoons per portion.

- Due to the natural saltiness of olives, additional salt is generally not necessary.

- Store in a closed glass container in the fridge for up to 3 days, covered with a thin layer of olive oil.

Using:

This salty Mediterranean spread is used in small quantities because it has an intense taste:

1. As a spread on toasted bread, bruschetta or crackers. 

2. As an addition to grilled fish or baked fish (especially with thyme). 

3. With grilled or roasted vegetables (zucchini, eggplant, pepper, cauliflower).

4. As part of a meze plate with cheeses, nuts and olive oil. 

5. As an addition to pasta or potatoes (diluted with a little olive oil). 

6. As an aromatic layer in sandwiches and rolls instead of mayonnaise. 

7. As an addition to salads - mix a small amount into the salad dressing.

8. Ideal with crispy rice crackers or rice waffles, as a filling for peppers or as an addition to cooked vegetables.

For how many servings?

- This amount of tapenade makes about 4 smaller portions (one portion = approximately 1 full spoon / 15–18 g)

Nutritional values ​​per serving (≈ 1 spoon):

Energy

≈ 45–50 kcal

Fats

≈ 4 g

of which saturated fat ≈ 0.5 g

Carbohydrates

≈ 1.5 g

of which sugars ≈ 0.1 g

Fibers

≈ 0.7 g

Proteins

≈ 0.3 g

Sodium (naturally present in olives)

≈ 180–220 mg

Cholesterol

0 mg

Note: the values ​​are approximate and may vary slightly depending on the type of olives and the amount of oil.

Health benefits:

- Rich in antioxidants.

Black olives contain polyphenols (oleuropein, hydroxytyrosol) that help reduce oxidative stress and protect cells from damage.

- Support for heart health.

Olive oil provides monounsaturated fatty acids that contribute to lowering bad (LDL) cholesterol and preserving the elasticity of blood vessels.

- Anti-inflammatory effect.

Garlic, lemon and spices have a mild anti-inflammatory effect and can contribute to a better immune balance.

- Digestion support.

Small amounts of fiber and bitter substances from olives stimulate the secretion of digestive juices and help digest fattier food.

- Suitable for a diet with controlled UH intake.

Its low carbohydrate content makes it suitable for low-carb and Mediterranean diets.

Note on moderation:

- Due to the natural saltiness and concentrated taste, a small portion (1 spoon) is recommended, especially for people with high blood pressure.