The Healthy Chef – Teresa Cutter

Here is my recipe for Salad Nicoise that appeared a few weeks back in the Sun Herald.  I’ve been making it on a regular basis ever since my trip to France last year where it appeared on almost every menu. It’s one of those salads that you can make up hours before, then throw in the tuna and dressing just before you eat it. Tuna can also be replaced for tinned wild salmon or a piece of fresh steamed white fish and if i’m entertaining, I’ll top each portion off with a soft poached organic egg in place of the hard boiled.

A lot of us still look at salads and think they are a garnish on a plate to add a little colour to a meal. But it’s important to look at salads as main meals and not just a bit of leaf to a side of rib eye or bowl of pasta. Leafy salad greens and vegetables are also known as functional alkaline foods. The American journal of clinical nutrition states that alkalizing diets improve bone density and serum growth hormone concentrations and also help to prevent muscle wastage.

Salads also act like a pre-biotic in your gut. Pre-biotics are non-digestible high fiber foods that stimulate the favorable growth of pro-biotic bacteria. Why we want this to occur is because by having a good supply of pro-biotics in the gut you’ll be able to boost your immune system and absorb nutrients from food a lot better. The word probiotic means prolife, so where possible choose foods that are life giving to your health.

HOW TO MAKE A BETTER SALAD

1 Prep the leaves
Wash the leaves well with plenty of water to get rid of any nasty bits then drain on a clean tea towel or place into a salad spinner that will spin your leaves dry in seconds.

2 Slice veg thin
If you’re throwing raw veggies into the mix it’s a great idea to slice or shave them thinly, which will make for a better eating salad and add a lovely crunch and texture.

3 Mix it up
Choose plenty of colours and textures to throw into your salad, it’s an easy cucumber and tomato, try out asparagus, sprouts, watercress, mushrooms or pumpkin, capsicum and sweet corn.

4 Add some protein
If you don’t want to be raiding the refrigerator an hour after eating your salad, you need to add some protein to keep you full.

5 Add herbs
To help punch up the flavor and add a good dose of phyto-chemicals add some fresh herbs such as parsley, mint or basil.

6 Make your dressing
A great healthy salad dressing consists of heart healthy oil such as cold pressed olive, combined with vinegar or lemon juice. The oils helps fat-soluble vitamins A, D, E and K absorb into the body, whilst the acetic acid in the vinegar helps suppress the appetite and slows the speed at which our stomachs empties.

7 Avoid soggy salad
If salad leaves are your base, add the dressing just before serving to prevent them from going soggy.

8 Boost it up
Adding seeds and nuts to salads can help boost the fiber, mineral and protein content that can help reduce cholesterol and support your immune system.

9 A touch of garlic
Garlic is linked with everything from helping to fight against cancer and blood clots to raising levels of good (HDL) cholesterol and lowering blood pressure. Garlic contains a special compound called allicin, which provides the greatest health benefits – it’s pretty much destroyed in cooking, so try and eat it raw if you can.

10 Make it yourself
Remember the best salads are the ones you make yourself.  Leafy greens and vegetables, quality protein and heart healthy fats.  Know what’s in the food you eat and you’ll stay on track to being healthy and looking good.

Serves 4

8 handfuls leafy greens, washed
4 ripe tomatoes, chopped
2 cloves garlic, smashed
2 small cucumber, chopped
2 red capsicum, chopped
1 red onion, sliced
1 bunch asparagus, trimmed
4 hard-cooked eggs, peeled and quartered
bunch chopped parsley
285 g tuna in spring water, drained

French Dressing
1 tablespoon red wine vinegar
½ teaspoon Dijon mustard
45 ml cold pressed olive oil

Combine all the ingredients for the salad base into a large bowl.
Make the dressing by mixing the red wine vinegar and mustard first, then whisk in the olive oil until creamy looking. Add a touch more oil if you want a milder dressing.
Pour over the salad and mix through just before  enjoying.

Protein: 28.5 g
Fat: 19.5 g
Carbs: 4.7 g
Kilojoules: 1290
Calories: 308
Fiber: 4g

Note: for a vegetarian / vegan option to this salad replace tuna with 1 cup cooked cannelini or broad beans, leave out the egg and enjoy.

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