Inside Scoop: This healthy nicoise salad is a total brain booster.
This recipe was submitted by Heather Allen, Holistic Nutritionist, coconut enthusiast and ukulele lady with a sweet spot for all things seasonal.
Sometimes you just need a massive salad the size of life that fills your belly and heart, and keeps you full for hours. And, sometimes that salad needs to be a traditional, brain boosting, healthy nicoise salad.
WHAT’S A HEALTHY NICOISE SALAD?
Fun fact, nicoise stands for ‘in the style of nice’ and any dish labeled as a nicoise would be in the cooking style of Nice, France. These dishes usually incorporate olives, anchovies, tomatoes, and the predominant flavour is often garlic.
In North America you will often see a nicoise salad with tuna or a type of fish, and a lot of restaurants and cuisines use their creative culinary skills to bring you a salad that is incredibly rich in healthy fats, seasonal veggies, and delicious salad dressings.
BRINGING YOU BRAIN POWER
This healthy nicoise salad is a great combination of carbohydrates, fats, protein and packs a nutritional punch thanks to all the vibrant colors. The best part: you can enjoy it in under 20 minutes and even make it ahead for fuss-free lunches.
The versatility of nicoise salad recipes are just great as well! You can add in any garden vegetable that you like, root veggies, beans, all kinds of leafy greens, tomatoes, and then a full-fat fish pairs perfectly. But, with the fish you can go for a filet, seasoned well with lemon and dill, or a can of flaked tuna or salmon.
On top of it all, the health benefits of this salad nicoise recipe:
- Is high in healthy fats, and omega 3 rich fish
- Contains a full spectrum of antioxidants, from a variety of different vegetables
- Is filling and stabilizes blood sugars
- Incredibly delicious
Add this salad to your dinner repertoire tonight. Comment below with your favourite way to top your nicoise.
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And, if you’re looking another simple salad recipe that’s loaded with healthy fats, protein and fiber (in an essence, keeping you feeling full) check out this recipe for Sweet Heat Kale Salad With Shrimp.
Brain Boosting Salad Nicoise
- 1 head romaine lettuce or greens of choice
- 2 cups green beans approx. 20 beans
- 2 large eggs
- 1/2 cup purple cabbage shredded
- 10 cherry tomatoes sliced
- 10 olives
- 1/4 cup red onion sliced
- 1 can of salmon (or tuna) look for Oceanwise certified brands- additionally, you could pan sear a salmon filet 5 minutes each side
For the dressing
- 2 Tbsp Olive oil
- 2 Tbsp Lemon Juice
- 1 Tbsp Dijon Mustard
- Pinch of salt & pepper to taste.
- In medium saucepan, bring 4 cups of water to a boil over high heat
- Add green beans and quickly blanche until tender (approx. 3 minutes)
- Remove green beans, run under cool water and set aside
- In the same pot, add eggs and reduce heat to medium-low
- Hard-boil eggs for 5-7 minutes (or longer to reach desired doneness)
- Once cooked, run eggs under cold water and set aside to cool.
- Combine all other ingredients into a large salad bowl.
- Once cool to touch, peel the eggs, slice into quarters and add to the bowl.
For the Dressing
- Whisk all ingredients in a small bowl and drizzle over salad
Additional salad add ins: boiled mini potatoes, feta cheese, grated carrot, roasted beets Sometimes we like to add a splash of maple syrup to the dressing, and triple the batch so we have leftovers.
Heather is a Holistic Nutritionist, coconut enthusiast and ukulele lady with a sweet spot for all things seasonal. Heather’s passion for nutrition started during her years spent traveling abroad where she noticed first-hand the impact each new cultural diet had on her mental and physical wellbeing. Heather later pursued this passion by attending The Institute of Holistic Nutrition, where she graduated with first-class honours. She currently runs a private practice in the heart of downtown Toronto, working alongside Dr. Meghan Walker, ND, to support the nutrition and lifestyle needs of some of the country’s top business leaders and hard-working moms.
- For more about Heather, check out her website: www.heatherallen.ca
- Scroll through her feed on Instagram: @bitewithlove
- Or check out her page on Facebook @ Heather Allen- Nutritionist