I love a take on nicoise salad. I made this nourishing salad on New Years Day, after feeling the repercussions of over-indulging myself throughout Christmas and New Years.
There was no guilt whatsoever for indulging, as I don’t believe that is a healthy relationship with food. I believe its about balance without restricting oneself, the more you practise eating “nourishing” food, the more your body craves it. It doesn’t happen overnight, but over time. I will be sharing more thoughts on this throughout the year as I journey into becoming a fully qualified nutritionist. I work in the health industry and find on a daily basis these are common questions I am asked most days. There is some exciting things in the pipeline, which I will look forward to sharing with you, so please keep watching this space.
This salad nicoise offered everything I needed, from good omega 3 fats from the flaked smoked mackerel, which help with inflammation and the brain development (always need this lol!), boiled baby potatoes drizzled in olive oil, dill and lemon, fresh rocket, hard boiled eggs and a delicious and simple dressing (used also on this Scandi breakkie recipe). A winner in my mind and a very simple dish to whip up for two, that will take under 30 minutes.
Why its good for you:
Mackerel is a great source of omega 3 (EPA and DHA – for brain development and function for vision, learning ability, coordination and mood. They reduce the stickiness of the blood, control blood cholesterol, fat levels, improve immune function and metabolism, reduce inflammation and help maintain water balance) which are definitely essential in your diet. The smaller the fish, which are from cold waters are much better for you, they contain higher levels of omega 3 fatty acids which will help every cell in you body, they are rich in protein, niacin (great for depression), vit B12 (nervous system), magnesium (sleep) and zinc (immunity). Oily fish (such as mackerel) are rich in vitamins A and D. Omega 3’s will help with body inflammation (injury, skin problems etc), it will encourage the body to fight infection and will also help your peepers! Substantial amounts of “good” fish will help you sleep better, aid with depression, PMS symptoms, bone and tissue repair and so much more.
Organic Eggs are a full protein that contain all essential amino acids, ideal to help your body replenish, nourish and heal your skin, tissues and muscles
Rocket is alkalinising and detoxifying green. It is a stimulant for digestion and blood flow rich with vitamin C to aid with immunity.
Potatoes get a really bad wrap for just being themselves! However they are incredibly nutritious and available almost all year around. It is highly nutritious and low in kJ’s. Baked potatoes are probably the best way to eat potato, you are losing very few nutrients. If you eat the crunchy skin (high in phytochemicals – cancer reducing properties), they are also high in complex carbohydrates which will provide you with a good source of energy for busy days, fibre helping with digestion and also provide vitamins B6 (helps with protein metabolism in the body) as well as magnesium (great to help you relax your muscles). They are also rich in potassium which is great to help reduce hypertension as well as help your body maintain a good fluid balance in your body. NB. never ever eat green potatoes or chop off the green bit and still eat it, they are toxic to humans.
Horseradish is a pungent root vegetable which is family to the radish. It is full of healing benefits, most commonly used to help relieve cold-flu symptoms and to help with hayfever type allergies. A great decongestant, antibacterial and also used as an antiseptic. It has properties which help stimulate good digestion which works well with rich and oily foods. Hence, it is often sided with oily fish or roast beef.
Dill is another beautifully pungent herb which I am loving this summer on lots of different dishes. According to this book dill has a carminative effect which helps ease dyspepsia, flatulence, bloating and unsettled stomachs. Dill water has been used as an effective remedy for colic in babies as it is mildly antibacterial.
Enjoy this one I think you will.