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Published on August 01, 2019

bowls of hummus celery and carrots

Recipe: Spread the Love with Spreads You’ll Love

Whoever said healthy had to be bland has not tried these recipes for spreads!

They are not only full of flavor, but they’re also packed with heart-healthy, anti-inflammatory, Mediterranean ingredients. You can use them as a great addition to a grilled protein sandwich, or whole-grain pasta salad. Or try them as a simple vegetable dip.

Olive Tapenade

Ingredients

  • 7 ounces Kalamata olives (pitted), drained
  • 5¾ ounces green olives (pitted), drained
  • 6 ounces black olives (pitted), drained
  • 2 tablespoons capers
  • 4 cloves garlic
  • 1 roasted red bell pepper, roughly chopped
  • 1 tablespoon parsley, roughly chopped
  • 1 tablespoon basil, roughly chopped
  • 3 teaspoon lemon juice
  • 5 tablespoon olive oil

Directions

  1. Put the olives, capers, garlic and red pepper into a food processor. Pulse for 10 seconds, and then scrape down sides. Do all your pulses in 1-2 second increments.
  2. Add the herbs, lemon juice and olive oil, and then pulse for an additional 10 seconds. Scrape down sides.
  3. Add olives and pulse until desired consistency, generally you can leave some chunks/texture.
  4. Pour into serving or storage container and enjoy.

Source: Lauren Cornay, RD, LN, Avera Heart Hospital 

Sun-Dried Tomato Pesto

Ingredients

  • ½ cup walnuts, toasted
  • 1 cup (8 ounces) sun-dried tomatoes packed in oil
  • 3 garlic cloves, sliced
  • ¾ cup grated Parmesan cheese
  • ¼ teaspoon pepper
  • ¼ teaspoon chili flakes (optional)
  • ¼ cup roasted red pepper
  • ½ cup olive oil

Directions

  1. Toast the walnuts by preheating an oven to 350 degrees F. Place nuts on a sheet pan in a single layer and toast for 6-8 minutes or until fragrant. Remove from oven, transfer from hot pan and allow to cool.
  2. Place half the sun-dried tomatoes along with walnuts, cheese, garlic, pepper, chili flakes and roasted red pepper into a food processor or blender. Pulse a few times until well chopped.
  3. Add the rest of the sun dried tomatoes and their packing oil.
  4. With the motor running stream olive oil into food processor, pausing once or twice to scrape down the sides.
  5. Continue until the pesto has a uniform consistency; it is generally left with some chunks/texture.
  6. Pour into serving or storage container.

Source: Lauren Cornay, RD, LN, Avera Heart Hospital 

 

Traditional Basil Pesto

Ingredients

  • 2 cups fresh basil leaves, packed
  • ½ cup Parmesan cheese
  • ½ cup extra virgin olive oil
  • ⅓ cup pine nuts
  • 3 garlic cloves, minced
  • ⅛ teaspoon freshly ground black pepper

Directions

  1. Pulse the basil and pine nuts in a food processor or blender
  2. Add the garlic and cheese, pulsing several more times. Then scrape down the sides
  3. With the motor running stream in olive oil pausing once or twice to scrape down the sides, until the pesto has a uniform consistency.
  4. Stir in freshly ground black pepper to taste
  5. Pour into serving or storage container.

Source: Lauren Cornay, RD, LN, Avera Heart Hospital 

 

Hummus

Ingredients

  • ⅓ cup tahini
  • 2-4 tablespoons cold water
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon ground cumin
  • ½ teaspoon salt
  • 2 medium cloves garlic, peeled and smashed
  • Juice of 1 lemon
  • 1 (15 ounce) can chickpeas, rinsed and drained

Directions

  1. Add tahini, cold water, cumin, salt, garlic, and lemon juice in a food processor or blender. Puree until smooth.
  2. Add chickpeas and puree for 3-4 minutes, pausing once or twice to scrape down the sides, until the hummus is smooth. Add more water if it is too thick or to reach desired consistency.
  3. Pour into serving or storage container.

Source: Lauren Cornay, RD, LN, Avera Heart Hospital 

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