Have a Plant: Fruits & Veggies for Better Health

Make Half Your Plate Fruits & Veggies

Click to view larger image of Sweet and Savory Raisin Tapenade : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

Traditional tapenades can be high in sodium, but not this version, with its base of raisins. Spread on crackers or pita bread as a snack or appetizer, or as part of a tapas-inspired meal. Makes a great portable lunch.
 
Recipe Cost for 4 People: $3.61 ($0.90/serving)*
 
Preparation Time: 10 minutes
  • 1 cup California raisins
  • ¼ cup pitted Kalamata olives, drained
  • 2 tsp walnuts
  • 1 tbsp balsamic vinegar
  • 2 tsp olive oil
  • 16-20 whole grain pita wedges or melba rounds
Place tapenade ingredients in food processor. Run until raisins, olives, and walnuts are finely chopped. (Can be made ahead and refrigerated.) Serve with Melba rounds or pita wedges.

Complete this Healthy Plate: Serve with 8 oz glass of 100% apple juice and hummus with cucumber slices and carrot or celery sticks.
 
Serves: 4
 
Fruits & Veggies per Serving
½ Cups
 
Nutrition Information per Serving:
Calories: 250
Total Fat: 6g
Saturated Fat: 0.5g
% of Calories from Fat: 22%
% Calories from Sat Fat: 2%
Protein: 5g
Carbohydrates: 49g
Cholesterol: 0mg
Dietary Fiber: 5g
Sodium: 220mg
 
Each serving provides: A good source of fiber, thiamin, potassium, iron, phosphorus, and copper.

*Retail prices, Boulder, Colorado, and online Fall 2011

LoveYourRaisins.comJuiceProducts.org

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