Tuna (canned in water, drained): 100g (3.5 oz), New potatoes: 100g (3-4 small, boiled), Green beans: 75g (3/4 cup), Cherry tomatoes: 100g (1 cup, halved), Mixed greens: 60g (2 cups), Eggs: 50g (1 medium, hard-boiled), Kalamata olives: 30g (8-10, pitted), Fermented pickles: 50g (1/4 cup, sliced), Dijon mustard: 5g (1 tsp), Red wine vinegar: 10ml (2 tsp), Olive oil: 15ml (1 tbsp), Shallot: 20g (1 small, minced), Capers: 5g (1 tsp), Parsley: 5g (1 tbsp, fresh, chopped), Black pepper: to taste
1. Boil 100 g new potatoes in salted water until fork-tender, about 12-15 minutes. Drain and halve. In the last 3 minutes of potato cooking, add 75 g green beans to the pot. Drain and rinse beans under cold water. 2. In a small bowl, whisk together 5 g Dijon mustard, 10 ml red wine vinegar, 15 ml olive oil, 20 g minced shallot, 5 g capers, and black pepper to make the dressing. 3. On a large plate or bowl, arrange 60 g mixed greens as a base. Top with halved potatoes, green beans, 100 g cherry tomatoes, 100 g tuna, 50 g hard-boiled egg (sliced), 30 g Kalamata olives, and 50 g fermented pickles. 4. Drizzle with the dressing and sprinkle with 5 g chopped parsley. Serve immediately.
This Niçoise-inspired bowl is rich in lean protein from tuna and egg, supporting muscle maintenance and satiety. New potatoes and green beans provide complex carbs, potassium, and fibre for steady energy, blood pressure regulation, and digestive health. Cherry tomatoes, mixed greens, and parsley add vitamin C, K, and antioxidants for immune support, bone strength, and inflammation reduction. Kalamata olives and olive oil deliver heart-healthy monounsaturated fats and vitamin E, supporting cardiovascular and skin health. Fermented pickles and capers offer probiotics and minerals for gut health and electrolyte balance. This vibrant, satisfying salad is a delicious way to support bone, heart, and immune health and keep your meals fresh and nourishing during menopause!
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