Salade Nicoise

The most naturally vibrant and colourful meals and foods are often the most nutritious and flavourful. 

These days food manufacturers have perfected the science of artificial flavours and colours to trick our brain into thinking that their products contain nutrients that they don’t, but this tasty salad is the real deal.

Tuna and eggs bring the protein along with omega 3, choline, selenium, iron, zinc, and vitamins B3, B5, B6, B12 and D.   The salad brings the minerals with a healthy dose of copper, potassium and calcium along with folate, vitamins C and vitamin K1. 

Optional additions to this to mix up the texture or flavour profile could include steamed green beans, anchovy fillets, capers or red onion.

Macros 

One serve provides 335 calories, 45 g protein, 13 g fat, 5 g of net carbs and P:E = 2.5.

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 1

  • 1 cup (approx. 55 g/2 oz) mixed salad greens
  • 1 (approx. 100 g/3.5 oz) tomato 
  • 2 boiled eggs, peeled and cut in half
  • 6 black olives
  • 1 can of tuna (approx. 130 g/5 oz)
  • Salt and pepper

Directions 

  • Place all the ingredients in a salad bowl.
  • Drizzle over a bit of the brine, water or oil from the canned tuna, sprinkle with salt and pepper to taste.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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The free starter pack includes:

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  • Sample Maximum Nutrient Density Meal Plan.

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