Salade Nicoise Recipe
Day 3 - Healthy Eating Plan
Oh I'm so excited about dinner, I just love this salad, it's tasty, the colours are so vibrant and I can't wait for this evening. You can always ring the changes with the salad and replace the tuna with chicken, or use real tuna steaks instead of the canned version. Whichever way you prefer it it's going to be a good dinner.
2 slices of Toast; I chose a lovely mixed seeded wholewheat which is great for making you feel fuller longer and I just love all those little nutty seeds in there when they've been toasted, lightly spread with Flora Light and Marmite on 1 slice and low-sugar Lemon & Lime Marmalade on the other.
1 small bunch of Red Seedless Grapes
2 slices of bread; thinly spread with Flora Light and a small sliced banana.
1 large Red Apple
Comment: Yes that's three pieces of fruit already and I'm loving every second of it. Who on earth ever thought of putting a piece of fruit into a sandwich, whoever you are, I am forever grateful. I have always loved banana sandwiches, of course what I hate to admit is that I prefer them with peanut butter, yes you read that right, peanut butter and banana sandwiches are one of my favourite things - but deep fried? No I think I'll leave version to the great late Elvis Presley.
DINNER - SALADE NIÇOISE
Yes it was Spanish food yesterday and today it's French, is there a pattern forming, no this is just what my mouth wanted to eat but I'm sure you'll find other countries' food cropping up from time to time. I love this salad, it doesn't matter what the weather is like, it just tastes perfect each time, although to be fair sitting by the sea outside at one of those little seaside French restaurants would be the perfect setting.
8 small Organic New Potatoes, cooked and cut into 1cm/½ inch dice.
180g / 6oz Organic French Beans, trimmed and cooked
90g / 3oz Black Olives, halved and stoned
1 small Organic Cucumber, diced
4 Organic Tomatoes, cut into eight
1 x 200g / 7½oz can Tuna, in brine, Dolphin friendly
120g / 4oz Prawns
4 hard-boiled Free Range Eggs, quartered lengthways
1 x 60g / 2oz tin of Anchovies, drained and chopped
For the dressing:
6 tablespoons of good Olive Oil
2 tablespoons of White Wine Vinegar
3 tablespoons Fresh Mixed Herbs, chopped
2 teaspoons of French Mustard
2 cloves of Organic Garlic, crushed (optional)
Freshly ground Sea Salt and Black Pepper
Most of the instructions are as you can see in the actual list of ingredients, the preparation of everything will take you about 40 minutes including the time to cook the vegetables and the eggs. If you fancy a change you could try using Duck Eggs, they're normally free range and in some shops are actually cheaper than free range Hens Eggs. Ducks eggs have a stronger taste and are larger than the Hens Eggs and are absolutely divine.
The key to this salad is to make sure you buy the best quality ingredients that you can it will make all the difference when it comes to the taste. Traditionally artichoke hearts are part of this salad, I personally don't like them but if you're going to use them then I suggest you use 6 of them as appropriate to the quantities detailed in the ingredients above.
- Boil or steam the new potatoes until a knife can penetrate their skin easily. Leave to cool and then chop into quarters.
- Top and tail the beans cooking them briefly in lightly salted boiling water. They should be dark green and cooked enough so that they bend, but as always cook them to your preference.
- Boil the eggs for 4-5 minutes until they are just hard-boiled, (6-7 if using Duck Eggs). Soak them under cold running water so they stop cooking and dark circles don't form around the yolks. Peel.
- If you prefer your tomatoes without the skin cut a tiny cross in the skin at the round end of the tomatoes and dunk them into boiling water. After 30 seconds or so remove them and peel away the skins. Cut the tomatoes in quarters.
- If using the artichokes, drain them of their oil and cut each one into four.
- Rinse the anchovies. If you are using salted ones, pull away the bones and check for stray whiskers.
- Wash the lettuce, tearing up the leaves if they are large, and put them in a deep serving dish or shallow bowl. Arrange everything on the leaves.
- To make the dressing put all the dressing ingredients into a jar and making sure that the lid is on securely, a screw top one is best, and shake vigorously until the dressing is thoroughly mixed and thickens.
- Drizzle some of the dressing over the salad and serve separately so that everyone can add more to their taste.
Comment: We served this with some crusty bread to soak up all the gorgeous juices that are left on the plate. It is a very substantial and filling salad and the whole family loved it.