Wednesday, June 10, 2015

Salad Nicoise Recipe - Total Diet Food

I was given the opportunity to make, sample and share with you a delicious new summer salad recipe! This would make a great meal for busy parents as it's easy to prepare and great for the slow release of energy to keep us going through the day. The recipe is also packed with antioxidants in the form of vegetables and is a very balanced, easy and delicious way to feel and look fantastic! This salad is packed full with goodness too and contains three star ingredients. Tuna, eggs and Olives. Here is a little more about each, to give you an idea of the health benefits within this meal.


A fantastic high protein superfood which will sustain your energy levels, tuna contains high amounts of Omega 3, which has all sorts of health benefits including warding off depression, reducing inflammation, protecting your heart from heart disease. 


Eggs are a high quality protein superfood which contain Vitamin A, a plethora of B Vitamins, including: B2, B12 (which is essential for energy production and assists the immune system). Vitamin B5 to aid energy metabolism and mental functioning. Vitamin E, essential for the nervous system, reproductive system and to keep muscles healthy. Biotin to aid energy metabolism, Choline which contains folic acid and iodine. Iron - which is essential for energy.


These are another tasty superfood, packed with nutrients - iron as above, dietary fibre, and the healthy fat oleic acid, which lowers cholesterol. I love olives!

The recipe comes in two parts, the main salad and a delicious dressing. I was given this recipe by Total Diet Food to share with my readers. If you've not heard of them, Total Diet Food are a London based highly personalised daily diet delivery service. They deliver freshly prepared, totally personalised meal plans, created especially for you by a Chef and Nutritionalist to assist you in a variety of health goals including: Convenient yet super healthy eating, optimising your perfect weight and managing special dietary needs and intolerances, (eg sugar, gluten, lactose etc). You can visit their website for further details or call them on 0208 626 9360. 

I loved this recipe both as a lunch and as a filling and healthy evening meal with my husband, the flavours are sublime. The only thing missing was a beach to sit by and an ice cold glass of wine!

Full recipe!

300g small new potatoes

100g fine green beans, trimmed3 eggs, as fresh as you can get them5 tbsp extra-virgin olive oil200g cherry tomatoes, halved2 tbsp balsamic vinegarsmall handful basil leaves325g piece fresh tuna loinjuice ½ lemon

2 Baby Gem lettuces, outside leaves trimmed off

Olive Dressing

50g black olives, preferably Niçoise, pitted
5 marinated anchovies fillets
1 garlic clove

juice ½ lemon4 tbsp olive oil1 tbsp balsamic vinegar


First, make the dressing. Tip the olives, anchovies and garlic into a large mortar and mash with a pestle until you have a very rough paste. Scrape into a bowl, if you like, stir in the lemon juice, olive oil and vinegar, then set aside.
Cook the potatoes in boiling water for 15 mins until tender, then drain and set aside. Cook the beans in boiling salted water for 4-5 mins until tender with a slight crunch. Drain, tip into iced water, then drain again and set aside. Boil a small pan.
Halve the potatoes and heat 2 tbsp oil in a non-stick frying pan. Place the potatoes cut-side down in the pan and sizzle for about 4 mins until golden and crisp. Toss the potatoes in the pan to brown on all sides, then turn up the heat and add the tomatoes. Fry the tomatoes for about 1 min until just starting to blister, then season. Splash in 1 tbsp of the balsamic vinegar, then turn off the heat and scatter over the basil.

To cook the tuna, place a non-stick frying pan over a high heat, then turn the heat down to medium and add 1 tbsp oil. Season the tuna generously, then sear for 4 mins, leaving it undisturbed in the pan to brown. Turn over and continue to cook for 4 mins on the other side. This will give you very rare tuna. For rare, cook for 2 mins more on each side and for well done, add another 4 mins on each side. Set the tuna aside to rest for a few mins.
To serve, whisk the remaining oil and vinegar with the lemon juice in a small bowl and toss in the lettuce wedges. Place a spoonful of olive dressing into 2 serving bowls, arrange the potatoes and tomatoes over, then put a pile of beans on top. Slice the tuna in half at a slight angle and place each half on top of the beans. Wedge the lettuce around the outside, halve the eggs and position in between the lettuce. Dollop a small spoonful of olive dressing on each egg.


Thanks for reading and I hope you love it too!