By Winy Chen, registered dietitian at Beach Cities Health District
Spring’s gentle weather and longer days create the perfect time to take kids outdoors to enjoy nature. I routinely take my children on nature walks and have picnic lunches during the springtime. My kids love picnics and, best of all, picnics are easy to orchestrate. In reality, all you really need is a hat, a bed sheet and a cooler.
One of my favorite dishes to take with me is lemon artichoke tapenade. I like this dish because it is something I can prepare ahead of time, and again, it’s another way to feed my kids vegetables!
Tapenade is a Provencal dish consisting of puree or finely chopped vegetables mixed with olives, capers and olive oil. I prefer to serve tapenade with cucumber slices instead of pita chips. To create tapenade with less salt and oil, but more artichoke, I stick to these cooking principles: low sugar, low salt, low fat and more fruits and vegetables.
Without further ado, here is my version of lemon artichoke tapenade for your family to enjoy.
Lemon Artichoke Tapenade
Ingredients
- 2 garlic cloves, peeled and minced
- ½ cup ( 4-ounce) high quality pitted green olives
- 1 tablespoon capers
- 2 cans artichoke hearts ( 14 ounce, each), drained and quartered
- Juice from one fresh lemon
- 2 tablespoons extra virgin olive oil
- 1/8 teaspoon chili power
- Optional: salt to taste
Directions
1. Using a food processor, pulse the garlic, olives, caper, artichokes hearts, lemon juice, and olive oil until almost smooth but still chunky.
2. Taste and add chili powder to your preference. Add additional salt, olives or lemon juice if desired.
3. Service with cucumber slices, pita chips, or whole wheat crackers.
For more information on the Blue Zones Project- Beach Cities, check out http://www.bluezonesproject.com/communities/beach-cities
