A delicious flavouring that has been adapted, making it suitable for Fodmap, Nut Free and Vegan diets.

Tapenade is a very useful additive to your store, widely used to enliven the flavours of canapés, salads, vegetable and meat dishes.

When you make your own, the ingredients can be changed so it is suitable for most diets. This recipe excludes garlic, with chives providing a light onion flavour and making it suitable for fodmap diets. Anchovies, a regular ingredient of tapenade, are not included for Vegetarian, Vegan and Raw diets where lemon zest is a good alternative.

Diets for which Tapenade is suitable:

Dairy Free, Diabetic, Fodmap, Gluten Free, Low Calorie, Nut Free, Paleo, Raw, Vegetarian and Vegan.


Preparation: 10 mins | Serves: 1 cup

150 gm black olives, pitted*
1/2 lemon, juiced and zested
1 tbsp olive oil
2 tbsp capers
2 tbs parsley, finely chopped
2 tbsp chives, finely chopped**
1 tsp cracked black pepper

75 gm (1/2 cup) sunflower seeds, toasted (optional)***


COMBINE all ingredients in a mortar and pound to the texture you want. (If you want a smooth texture, blend for about 10 seconds.)
TASTE, adding pepper, parsley, lemon or capers as required.


– Refrigerate for up to 4 days.
– Tasty with eggs and tomatoes for canapés.
– Marinate vegetables, chicken or fish with tapenade.


* Green olives can be used.
** Add 2 anchovies (not Raw, Vegetarian or Vegans diets), garlic, (not Fodmap diet).
*** Sunflower seeds are not nuts and are considered appropriate for nut allergies unless otherwise informed.

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