June 17th: Nicoise Salad
Introduction
A Nicoise salad is such a tasty combination of ingredients and makes the perfect packed lunch – cheap, quick and easy to make, transports well and is very nutritious. Tinned tuna is a good source of bioavailable protein, omega-3 fats and selenium. Look for sustainably fished tinned tuna – I like the Fish 4 Ever brand. Cooked and cooled white potatoes are a good source of resistant starch, which will feed healthy gut bacteria.
Serves 2
Ingredients:
•2 eggs
•4 small new potatoes, or 2 white potatoes, peeled and cut into chunks
•100g asparagus
•10 cherry tomatoes, halved
•1 little gem lettuce
•1 tin of tuna in spring water, brine or olive oil (avoid sunflower oil)
•Optional: Handful of pitted kalamata olives
•Optional: tinned anchovies
•Fresh parsley & cress to garnish
For the dressing:
•1/2 teaspoon sea salt
•1/2 clove garlic
•1/2 teaspoon English mustard powder
•1 tablespoon white wine vinegar
•3 tablespoons good quality extra virgin olive oil
Method:
1.Place the potatoes into a pan of boiling water and set a timer for 3 minutes.
2.After 3 minutes add the eggs to the pan (make sure the water covers the eggs completely) and set a timer for a further 3 minutes.
3.After the 3 minutes, add the asparagus and cook everything for a further 5 minutes.
4.Drain the potatoes, beans/asparagus and eggs and leave to cool.
5.Drain the tin of tuna.
To make the dressing:
1.In a pestle and mortar crush the sea salt with the garlic until it forms a paste. Add the mustard powder and work into the paste. Then add some freshly ground black pepper, the vinegar and the olive oil and mix until well combined. Mix in a little chopped fresh parsley.
2.Once the potatoes and asparagus are cool – assemble the salad. Peel the eggs and cut in half. Place the lettuce, tomatoes, asparagus, tuna, eggs and potatoes into 2 bowls. Add the olives and anchovies.
3.If serving immediately, drizzle over the dressing and serve, garnishing with fresh parsley and cress. If taking for a packed lunch, keep the dressing in a separate container and dress the salad just before eating.
June 17th: Nicoise Salad
Introduction
A Nicoise salad is such a tasty combination of ingredients and makes the perfect packed lunch – cheap, quick and easy to make, transports well and is very nutritious. Tinned tuna is a good source of bioavailable protein, omega-3 fats and selenium. Look for sustainably fished tinned tuna – I like the Fish 4 Ever brand. Cooked and cooled white potatoes are a good source of resistant starch, which will feed healthy gut bacteria.
Serves 2
Ingredients:
•2 eggs
•4 small new potatoes, or 2 white potatoes, peeled and cut into chunks
•100g asparagus
•10 cherry tomatoes, halved
•1 little gem lettuce
•1 tin of tuna in spring water, brine or olive oil (avoid sunflower oil)
•Optional: Handful of pitted kalamata olives
•Optional: tinned anchovies
•Fresh parsley & cress to garnish
For the dressing:
•1/2 teaspoon sea salt
•1/2 clove garlic
•1/2 teaspoon English mustard powder
•1 tablespoon white wine vinegar
•3 tablespoons good quality extra virgin olive oil
Method:
1.Place the potatoes into a pan of boiling water and set a timer for 3 minutes.
2.After 3 minutes add the eggs to the pan (make sure the water covers the eggs completely) and set a timer for a further 3 minutes.
3.After the 3 minutes, add the asparagus and cook everything for a further 5 minutes.
4.Drain the potatoes, beans/asparagus and eggs and leave to cool.
5.Drain the tin of tuna.
To make the dressing:
1.In a pestle and mortar crush the sea salt with the garlic until it forms a paste. Add the mustard powder and work into the paste. Then add some freshly ground black pepper, the vinegar and the olive oil and mix until well combined. Mix in a little chopped fresh parsley.
2.Once the potatoes and asparagus are cool – assemble the salad. Peel the eggs and cut in half. Place the lettuce, tomatoes, asparagus, tuna, eggs and potatoes into 2 bowls. Add the olives and anchovies.
3.If serving immediately, drizzle over the dressing and serve, garnishing with fresh parsley and cress. If taking for a packed lunch, keep the dressing in a separate container and dress the salad just before eating.