Delicious and Healthy Olive Walnut Spread (WFPB, Oil Free)
This delicious and healthy Olive Walnut Spread is nutritionally packed, WFPB, and oil-free. Heart-healthy walnuts and spinach are combined with olives to create a truly whole-food plant-based dish in every sense.
Post Date: November 7, 2023
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
Despite being oil-free and dairy-free, this spread is bursting with flavor, thanks to the combination of olives, walnuts, garlic, and spinach. You can use this spread in many ways. It is a fantastic sandwich condiment or dip for vegetables.
It is the perfect appetizer for a gathering of family and friends even if they are not whole food plant-based or vegan. This makes it super easy to take along to a party so you are sure you have WFPB options. Word of advice, make sure you bring plenty because this spread will be a hit with all for sure!
Grocery List
Produce
spinach
garlic
Pantry
walnuts
black or green olives
Misc
salt
pepper
water
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.
Delicious and Healthy Olive Walnut Spread
Equipment
- High power Blender
Ingredients
- 4 cups spinach
- 1½ cups toasted walnuts
- 1 5.6 oz. jar kalamata olives drained ~ 1 ½ cups
- ½ tsp sea salt flakes or kosher salts
- ½ lemon rind and juice
- 1 tsp chopped garlic or more if you love garilc
- water as needed 1 tbsp at a time to blend
Instructions
- Preheat oven to 350℉. Place walnuts in an oven proof dish and bake for 5-8 minutes until lightly browned. You will smell the walnuts' toasty scent. Cool walnuts before placing them in the processor.
- Process all ingredients in a food processor, place walnuts, then olives, spinach and garlic. Pulse 4 times then scrap down sides.
- If ingredients are not combing, add water 1 tbsp at a time. You can also add a bit of olive brine or more lemon juice if you like those flavor profiles you want to taste more of.
- Pulse until meaty mixture. Pulsing 4 times each round and check for consistency. You want a rustic texture.
- Spread on fermented sourdough or focaccia bread that has or has not been toasted.
Notes
Variations – You can add herbs such as basil, rosemary, and thyme. You can add rehydrated sundried tomatoes, capers, or a bit of balsamic vinegar if you have it on hand.
Serving – You can simply eat it with endive leaves or veggies sliced in thin wide sticks or serve it inside a roll or focaccia. It is also a great condiment for a sandwich of any kind!
Nutrition
AFFILIATE DISCLOSURE
I occasionally include affiliate links. I do not recommend products, services, or books I have never used or purchased myself. As an Amazon Associate, I earn from qualifying purchases.
