Day 6

Snack: Green Olive Tapenade with Crackers

Cooking time: 10 minutes

Calories: 265

Ingredients:
  •       ¼ cup (34g) of green olives, pitted
  •       1 teaspoon pine nuts
  •       1 teaspoon fresh basil
  •       1 teaspoon fresh parsley
  •       1 teaspoon capers, drained
  •       1 small garlic clove
  •       ½ teaspoon lemon zest
  •       1 teaspoon extra virgin olive oil
  •       Pinch of sea salt
  •      3 whole-grain crackers
How to make:
  1. Combine green olives, pine nuts, basil, parsley, capers, garlic, lemon zest, olive oil, and salt in the bowl of a food processor or blender. Blend until the mixture has a smooth consistency.
  2.  Serve green olive tapenade over whole-grain crackers.
Nutrients

Water: 37.77 g

 

Energy: 265 kcal

 

Protein: 4.5 g

 

Total lipid (fat): 19 g

 

Saturated fat: 3 g

 

Carbohydrate: 21 g

 

Fiber, total dietary: 3.6 g

 

Sugars, including NLEA: 0.6 g

 

Added sugars: 0 g

 

Calcium (Ca): 73.14 mg

 

Iron (Fe): 1.76 mg

 

Magnesium (Mg): 41.41 mg

 

Phosphorus (P): 114.7 mg

 

Potassium (K): 126.14 mg

 

Sodium (Na): 1029.22 mg