Salad Nicoise

Salad Nicoise
July 1, 2017 Sophie Wishart

Wondering what to eat when pregnant? Trying to enjoy your pregnancy vitamins? Try a Nicoise salad; it’s delicious and packed with prenatal nutrients!

This is probably my all time favourite ‘meal in a salad’! And as a healthy recipe for pregnant women it’s a real winner, full of essential nutrients for maternal and child health! Tuna is full of protein and rich in omega-3 fatty acids to help your baby’s healthy brain development and even those little anchovies are good for your pregnancy nutrition too with bone-strengthening calcium and iron. The hard boiled eggs are packed with protein and a good source of Vitamins D, vitamin A and vitamins B2 as well. And of course the salad is bursting with lovely leaves and veggies too!

Ingredients

2 tins of tuna fish – drained
1 can of anchovy fillets – drained (soak the fillets in milk if you prefer them less salty)
4 hard boiled eggs halved
Handful of pitted black olives
I large lettuce
8-10 new potatoes cooked and cut into chunks
100 gms of green beans, cooked and drained
4 tomatoes chopped
6 cms of cucumber sliced
1 small red onion finely sliced or a handful of radishes finely sliced

For the dressing:

6 tbsps olive oil (preferably extra virgin for a fuller flavour)
2 tbsps white wine vinegar
2 garlic cloves crushed
Juice of half a lemon
1 tsp honey
1 tsp wholegrain mustard
Salt and pepper

Method

  1. Make the dressing by putting all the ingredients together into a screw top jar or bottle and shaking vigorously to mix.
  2. Lay the lettuce leaves on a plate and top with the potatoes, tomatoes and cucumber.
  3. Pile the tuna on top with the eggs
  4. Arrange the French beans, onions or radishes, anchovies and olives on top.
  5. Drizzle over the dressing
  6. Serve with crusty French bread

FittaMamma Tip: Avoid eating too much tuna when you’re pregnant as it can contain environmental pollutants, especially mercury – experts suggest no more than four medium sized tins (drained weight 140g) or two tuna steaks per week. Whilst the mercury won’t harm you it could interfere with your baby’s development. Hard boiled eggs are a good food for pregnancy but raw eggs carry a risk of salmonella and are on the list of ‘foods to avoid when pregnant’.

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