Delicious and Healthy Olive Walnut Spread (WFPB, Oil Free)

Add-Ins and Substitutions

You can replace the spinach with arugula, kale, swiss chard, watercress, and beet greens. Walnuts can be replaced by almonds, brazil nuts, pumpkin seeds, and hazelnuts. You can also use black or green olives, and if you can’t decide, simply use a combination of both!

Storing

Store in an airtight container in the refrigerator for up to 3 days. After 2 days the spinach will start to oxidize and turn the spread browner. Why? Well, the enzymes are activated when spinach leaves are cut or bruised, allowing them to come into contact with oxygen. As a result, the enzymes start to break down the chlorophyll in the spinach, leading to a brown or darkening color. Washing the spinach can help slow down or prevent this browning process. It removes any surface enzymes, dirt, or bacteria that may contribute to oxidation. Additionally, washing spinach helps to hydrate the leaves, keeping them moist and minimizing the enzymatic reactions that lead to browning.

Nutrition 411

Walnuts are an excellent source of antioxidants that can help lower your LDL (bad) cholesterol level. They are significantly higher in omega-3 fatty acids than any other nut, providing 2.5 grams (g) (Trusted Source) per 1-ounce (oz) serving which may help reduce the risk of cardiovascular diseases and conditions. There are several plant compounds and nutrients in walnuts that may help decrease inflammation, which is a key culprit in many chronic conditions. Eating walnuts also nourishes both you and the beneficial bacteria that live in your gut. This promotes gut health and may help reduce the risk of obesity, heart disease, and cancer. (Trusted source).

Olives are an unusual fruit because of their high-fat content. The most abundant fat is oleic acid, which may have several health benefits. They also contain 4–6% carbs, most of which consists of fiber. Olives are a good source of vitamin E, iron, copper, and calcium. They may also contain high amounts of sodium if packaged in saltwater. Olives are particularly rich in antioxidants, including oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, and quercetin. Because olives are very bitter, they’re not usually eaten fresh. Instead, they’re cured and fermented. This process reduces bitter compounds like oleuropein, which are most abundant in unripe olives. Fermentation processes may also reduce cholesterol levels and increase beneficial bacteria in the final product (Trusted Source). However, there are some varieties that don’t need processing and can be consumed when fully ripe.