INGREDIENTS (serves 3) Calories per portion: 252 9oz new potatoes, cooked and cut in half 3.5oz green beans, cooked 1 hard-boiled egg, quartered 1 cup cherry tomatoes, halved 1/3 cup black olives, pitted 3 anchovy fillets, halved lengthways Grated rind and juice of 1 lemon 2 tbsp olive oil 5.5oz fresh tuna (or canned) Salt and freshly ground black pepper Protein Fiber 44g 80g 54g 16g 350mg Nicoise Salad Tuna is a fatty fish rich in omega-3 fatty acids. The omega-3 fatty acids have many health benefits. One of the most important is that they stabilize the electrical system of your heart, thereby reducing the incidence of sudden cardiac death by 50-70%. Also, omega-3 fatty acids may reduce inflammation and lower triglycerides and cholesterol. The amount of omega oils in canned tuna, rather than fresh tuna is reduced. 1. In a bowl toss together the potatoes, beans, egg, tomatoes, olives and anchovies. Drizzle over the lemon rind and juice, stir and set aside for 10 minutes. 2. Heat a frying pan until hot, add the tuna and sear for 2-3 minutes each side. Cut into thick slices. 3. Divide the salad between three plates, season and top with the tuna. Serve with crusty wholegrain bread.
INGREDIENTS (serves 2) Calories per portion: 278 8oz Bulgur wheat (1 1/3 cup) 3 tsp fresh parsley, chopped 3 tsp fresh mint, chopped ¾ cup cherry tomatoes, quartered ½ cucumber, finely chopped 1 bunch green onions, finely sliced Grated rind and juice of 1 lemon 2 tbsp olive oil Salt and freshly ground black pepper Tabbouleh Bulgur wheat is one of the healthiest grains, high in fiber and carbohydrate but low in fat. Parsley is rich in chlorophyll and beta-carotene and is a well-known diuretic to keep the kidneys in good health. 1. Place the bulgur wheat in a bowl and cover with boiling water; soak for 15-20 minutes or until the grains are tender; drain off any remaining liquid. 2. Mix together all the remaining ingredients and then combine with the bulgur wheat, season well and serve. 7.2g 50g Protein 7.8g Fiber 12.7g 18.9mg
Calories per portion: 355 7oz green beans 5oz canned red kidney beans, rinsed and drained 5oz canned cannellini (white kidney) beans, rinsed and drained 2 red chili peppers, de-seeded and finely chopped 2 tbsp red wine vinegar 2 tsp Dijon mustard Juice of 2 lemons 5 tbsp olive oil ½ cup fresh flat-leaf parsley, roughly chopped Bean Salad Kidney beans are virtually fat-free and are a fantastic source of fiber and protein. Green beans are an excellent source of fiber, vitamin C and iron. Green beans have nearly twice as much iron as spinach. You may also substitute black beans or garbanzo beans (chickpeas) for the kidney beans, if you prefer. 1. Boil the green beans in water for a couple of minutes, drain and cool slightly. 2. Mix all the ingredients together and serve! It's that easy. Protein Fiber 7g 53g 18g 13g 137mg
Calories per portion: 216 1oz parmesan cheese 1.5 cups baby spinach leaves 1.5oz sun-dried tomatoes, chopped 2 tbsp pine nuts, toasted 2 tbsp balsamic vinegar 2 tbsp extra virgin olive oil 12g 95g Protein 5.6g Fiber 2.3g Soduim 415mg Baby spinach and Parmesan Salad Spinach is rich in chlorophyll (a cancer protector), which gives the leaf its dark green color. Popeye had the right idea spinach has twice the amount of iron compared to most other greens, which enables our red blood cells to carry more oxygen. Also, one cup of fresh spinach provides 4-5 times the daily requirement of vitamin K, which helps to maintain strong bones. 1. Shave parmesan into long, wide pieces using a vegetable peeler. 2. Combine spinach with the tomato and pine nuts in a large bowl, add cheese. 3. Add olive oil and vinegar and toss gently.
Calories per portion: 355 2 large oranges 8oz of smoked mackerel fillets with peppercorns, skinned (may substitute tuna) 2 endive heads 3oz (2½ cups) watercress 1 tbsp olive oil 2 tsp wholegrain mustard 1 tsp honey?g?g Protein?g Fiber?g?mg Peppered Mackerel and Watercress Orange Salad Mackerel is a fatty fish packed with omega-3 fatty acids that help to lower blood pressure, improve brain function, alleviate PMS symptoms as well as keep joints lubricated. Watercress is rich in iron, beta-carotene, and vitamin K. The carotenoids in watercress called Lutein and Zeaxanthin act as antioxidants. Studies suggest that these carotenoids promote healthy eyes. 1. Peel the skin and white membrane from one orange. Divide into sections and then cut into pieces. Cut the second orange in half and squeeze the juice into a bowl, and set aside. 2. Remove the skin from the mackerel and break the flesh into bite sized pieces. Break off the endive leaves and arrange along with the watercress, mackerel and orange pieces in a salad bowl. 3. Whisk the reserved orange juice, olive oil, mustard and honey together with a little sea salt and freshly ground pepper. Drizzle over the salad and serve.