Heart Healthy Tuna Nicoise Salad

May 28, 2017

We at LBE are big fans of the ‘Medicinal Chef’ Dale Pinnock, he shares in our philosophy on the importance of good nutrition for a long, healthy and fulfilled life. Dale is a food writer specialising in the medicinal properties of food. He has published a number of successful books, as well as appearing on TV.

 

 

Dale says, ‘Combine evidence based nutritional science, with the culinary arts, and you have a powerful tool that can keep you in wonderful health for life.’

 

 

Why not give his recipe a go:

 

 

Heart Healthy Tuna Nicoise Salad - Serves 1

 

Ingredients

  • Handful of baby spinach or mixed salad leaves

  • 5-6 raw green beans, thinly sliced lengthways

  • 2 large tomatoes, cut into wedges

  • 1 hard-boiled free-range egg, cut into quarters

  • 6-7 black olives, pitted

  • 5 canned anchovies, drained olive oil, for cooking

  • 1 fresh tuna steak, about 150g

 

For the dressing:

  • 2 tablespoons extra-virgin olive oil

  • 1 teaspoon balsamic vinegar

  • Sea salt and black pepper

 

1. Place an egg in boiling water and allow to boil for 6-10 minutes, depending how you like your egg (we recommend soft).

 

 

2. Arrange spinach, beans, olives and tomato wedges on a plate, slice the egg into wedges and spread the anchovies over the top.

 

 

3. Heat a griddle pan or frying pan with a little olive oil over a medium-high heat. Add the tuna steak and cook for about 3 minutes on each side, so that it’s still slightly pink in the middle.

 

 

4. Combine the dressing and ingredients and season with salt and pepper. Slice the tuna into 5mm thick slices and arrange on top of salad. Drizzle on the dressing and serve.

 

 

Recipe extracted from The Medicinal Chef: Eat Your Way To Better Health by Dale Pinnock (Quadrille Publishing, £18.99)

 

 

 

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