Close this search box.

Olive and Caper Dip

I never liked olives.

All growing up, I wouldn’t touch them. Even into adulthood! I would always subtly move them over to my husband’s plate at dinner so he could have them instead:)

But as I learned the health benefits of these beauties, I decided to try and like them. Yes, I actually put some effort into it and while it wasn’t easy at first, I now LOVE olives. If you’d told me a decade ago that I would love olives, I never would have believed it!

Olives are an excellent source of omega 9 monounsaturated healthy fats and vitamin E. They are technically classified as a fruit, but are too bitter to be eaten raw, so they are typically prepared by soaking in water, brine or oil.

The different varieties of olives include green, black and kalamata. Most commercial production of olives takes place in Italy and Spain and some in California. Olives have the following health benefits:

  • Phytonutrients provide protective benefits from osteoporosis.
  • The monounsaturated fat in olive oil is less likely to becomeoxidized reducing the risk of atherosclerosis and high blood pressure.
  • Including olive oil with meals improves blood sugar control and lowers triglyceride levels.
  • Olive oil lowers systemic inflammation which can be helpfulfor asthma and arthritis symptoms.

I decided to create this yummy olive dip so that I have another way to enjoy them (and make my veggies more interesting at the same time)!

Olive and Caper Dip

This is a quick and easy dip that you can throw together at the last minute!


  • 1 375mL jar Kalamata olives
  • 1 105mL jar capers
  • 1 lemon  zest and juice
  • 1 cup chopped parsley
  • 1 clove garlic  chopped
  • 1/2 cup pecans  or other nut as desired
  • 2 tbsp extra virgin olive oil


  • Place all ingredients in food processor and process until desired consistency is reached.


This dip can also convert to a great topping for any white fish. Simply pat fish dry and place on a parchment-lined baking sheet, top with olive dip and bake as usual. Delicious!
Pin it:
If you would like to discuss how you can create the thoughts you need to support achieving your health goals, schedule a call with me now to discuss.

Leave a Reply

About Me

“I believe that when we are empowered to take control of our health, we find the help we need to feel our best.”

Recent Posts

Join My Community

Get Your Free
20-Minute Dinners Recipe e-book

Fight Inflammation With Foods That Heal

Download my free anti-inflammatory e-guide and learn
to use food to its fullest potential


The anti-inflammatory e-guide includes: