Olive And Pepper Dip

I don't like olives on their own but I can't get enough of this super delicious olive and pepper dip. I make it several times a week.

It's easy to make, really healthy and you can use it in so many ways. Add a dollop to a salad, top oat biscuits or bread with a spoonful or, for a more substantial meal, stir it through pasta.

I eat a very late breakfast-  whether at work or at home – and a favourite is toasted rye bread topped with hummus, this olive and pepper dip, avocado and a poached egg. It is So Tasty!

The dip is also a nutritional goldmine.

Olives are a good source of vitamin E, and other important antioxidants, and healthy monounsaturated fats.

Red peppers are low in calories (it’s a low-GL carbohydrate) and a very good source of vitamin A and C.

Walnut and almonds are like all nuts a very good source of essential fats, vitamins and minerals (such as calcium, magnesium, potassium and iron).

Nutritional yeast flakes are an incredibly good source of different B-vitamins (which are vital for body's energy production) and fibre. Nutritional yeast has a cheesy taste and can be found in health food shops and well-stocked supermarkets.

Parsley is a rich source of vitamins A, C and K, and also contains the minerals calcium, magnesium, potassium and iron.

You don’t need to eat dairy products for calcium. I am on a dairy-free diet most of the time (two tests have showed that I’m intolerant to dairy) but I get plenty of calcium from foods like nuts and seeds and dark green vegetables like parsley, kale and broccoli. I also add spirulina and baobab to my diet and both are a good source of calcium and many other nutrients.

All the different types of fat in this olive and pepper dip are of the healthy and essential variety - the kind of fats your body need. But it's still a good idea not to eat too much of these healthy fats if you are watching you weight.

For the dip:

100g, 3½oz, pitted olives (any colour)

1 large red pepper (bell pepper), de-seeded and roughly chopped

50g, 1¾oz, mix of walnuts and almonds

1 heaped tablespoon nutritional yeast

a large handful of parsley

2 tablespoons Extra virgin olive oil

1 tablespoon balsamic vinegar

1/4 teaspoon black pepper

Place all the ingredients in a food processor and pulse for about 30 seconds. This will dip will keep for a couple of days in the fridge in a covered container.

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