Too hooked and a salad Niçoise

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Sometimes I get a little bit too hooked on health food. I mean I do always tend to want to eat healthy, nutritious food rather than processed rubbish. But sometimes I get too concerned that it has to be 100% healthy and forget that if there’s an element of a dish that I’m not too happy about that I might overlook some divine dishes that are at the same time super nutritious.

For example I love Salad Niçoise but yes potatoes are starchy ( but a very good source of vitamin B6 and a good source of potassium, copper and vitamin C and more) and yes there’s mercury in tuna ( but a great source of omega 3 and selenium and more) I wouldn’t eat potatoes or tuna every day but it’s a much healthier treat than most other treats. And keeps me away from, again processed rubbish ( anyone gets the sense that I firmly hate processed food)

I tend to use tinned tuna for this dish and tinned food is not good due to it containing BPA but since I have cut out almost all tinned food every now and again my body can most likely deal with it.

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Some of the many good benefits of salad Niçoise;

Olives; anti-oxidant and anti-inflammatory benefits that helps the cardiovascular system, respiratory system, nervous system, musculoskeletal system, immune system, inflammatory system and digestive system…..so more or less all of the body. Very good indeed.

Watercress, a superfood indeed. Vitamin K and Vitamin A which has health benefits for the skin and the eyes. Also contains glucosinolate compounds which have shown to have anti-cancer effects.

Green beans ; great source of folate, fibre and vitamin K

Eggs, high in protein and a whole range of vitamins and minerals. The best source of Choline which is being used to build cell membranes.

Salad Niçoise
Serves 2

120 grams of spinach, rocket and watercress
120 grams of green beans
20 black olives
1 can of tuna
10-15 anchovy fillets (we get ours from the counter in any Italian delicatessen)
6-7 new potatoes
3 eggs
1 shallot
Some extra virgin olive oil
Salt and black pepper to taste

Wash and boil the potatoes with skin on until tender ( about 10 min) . Boil the eggs for 10 min as well. Chop off the ends of the green beans and steam for 7 min. Wash the salad and add to a large bowl. Then add the tuna, anchovies and olives. Finely chop the shallot and add to the bowl. When the potatoes are cooked, half or quarter them depending on size. Add the potatoes, cooked green beans, the olive oil and some salt and black pepper and mix it up. Peel the eggs, half them and add them last to the salad on top.

When choosing Tuna you want to choose a smaller Tuna such as skipjack or tongol and stay away from larger tuna such as albacore or yellowfin since the larger tunas contains significant more levels of mercury. You also want to look for pole and line caught tuna since it’s the sustainable way of fishing tuna. No other marine life is harmed in the process.
I was happy to learn that Sainbury’s own brand tuna is skipjack and is pole and line caught. Another great option is Fish4ever.

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