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Hearts of Palm and Olive Dip

For dip enthusiasts who need a change from salsa or hummus, this hearts of palm dip is a must try. The addition of olives gives it a tangy tapenade feel–I actually debated whether I should call it a dip or tapenade. What’s in a name anyways? I didn’t want a baked cheesy greasy dip, I was going for a raw light combination.

Hearts of palm have an interesting nutrition profile. One cup provides 4 grams of protein and 4 grams of fiber. They’re a good source of vitamin C, folate (a B vitamin), iron, zinc, and magnesium. Canned hearts of palm are high in sodium, so make sure you drain and rinse well with water.

Serve it with vegetables–lots of them! If you must have a cracker, I recommend Triscuits as they’re 100% whole grain and made with only three ingredients.

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Kids Cook

They can wash the hearts of palm and spinach, measure and pour ingredients into the food processor, and pulse. Supervise and be wary that they’ll probably process it more than you want to!

FODMAPs modification

I can’t find any information on the FODMAPs content of hearts of palm. If you’re on the elimination phase, I would suggest you stay away. When your symptoms disappear and while following a low FODMAP diet, you can try to introduce hearts of palm and see how your body react. If you want to try this recipe, use lactose-free yogurt or use real or light mayonnaise (not dressing, and read labels to make sure there’s no high fructose corn syrup). If you must have a cracker, try Corn Thins or Blue Diamond Almond Nut Thins.

What’s a low FODMAPs diet?

Hearts of Palm and Olive Dip
Recipe Type: Appetizer
Author: Nour Zibdeh
Prep time: 5 mins
Total time: 5 mins
Serves: 11
Try this delicious healthy no-bake heart of palms, cheese, and olive dip. Yield 2 3/4 cups. Serving size 1/4 c.
  • 1 16-oz jar hearts of palm, drained and rinsed
  • 1/3 c kalamata olives, pitted
  • 1/3 c Greek yogurt
  • 2 c packed baby spinach leaves
  • 1/3 c Parmesan cheese
  • 1 tbsp olive oil
  1. Place all ingredients in a food processor. Pulse until desired texture.

Kids Can Help! With supervision, let them wash the hearts of palm and spinach, measure ingredients and pour into the food processor, and pulse.

Do you like hearts of palm? What’s your favorite way to eat them?

Nour’s guidance and expertise was the key to dramatically halting our son’s [Crohn’s] disease progression! His pediatric gastroenterologist is now in agreement of our choice to treat solely with diet and supplements. All his labs have improved and his inflammatory markers are so low they are practically nonexistent.

Before working with Nour, I experienced intestinal pain off and on for for 54 years with minimal success on medications. I have benefited 100% from Nour’s program as I am now pain free!

A lot of time and money was wasted on foods that I thought would help my digestive struggles [diarrhea, bloating, hunger], but in fact I was making it worse. The main benefit is getting a handle on what negatively affects my digestive symptom. Doing a total 180 to my eating habits has been pretty amazing.


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