Beautiful, beautiful summer! I’m so very happy that it’s here! To me, there is no better way to start the day then by waking up to brilliant sunshine and a pristine blue sky.
Now that the summer’s heat is upon us, I, like many others, find myself looking for lighter meal ideas- ones that are fresh, healthy and still nutrient-dense.
I discovered a wonderful recipe from chefspencil.com that nearly fits the bill. So I modified it slightly to better support a healthy gut and boost its nutrient content (my alterations are in bold):
TUNA NICOISE
Prep – 30 min
Cook: 30 min
Dietary: Diabetic, low sugar, low carbohydrates
Serves: 6
Ingredients
- 6 tuna steaks from the loin.
- 6 eggs.
- 20-30 cherry medley or heirloom tomatoes.
- 12 white marinated anchovy fillets. If you are looking to reduce your salt content, reduce by half.
- 6 small kipfler potatoes. To reduce starch and carbohydrates somewhat, I would substitute 1 1/2 – 2 cups cooked quinoa.
- 30-40 green beans.
- 2 heads frisee.
- 1 bunch basil.
- shaved bottarga. To avoid dairy, use roasted slivered almonds, hemp seeds and / or sunflower seeds instead.
- lemon juice.
- olive oil.
- approx 36 olives mixed. I would use less olives to reduce the salt content of the salad- 20-24 instead.
- 6 zucchini flowers.
- peas (a little pinch per person). Again, if you are trying to reduce your carbs, you can leave these out altogether or substitute small squares of avocado or cucumber.
Method
- This can all be pre-prepared apart from the tuna which should be done last minute.
- Set yourself up a pot on the stove with water and an ice bath.
- Kipflers cooked in cold water to start until just soft and set aside to cool and then peeled and left aside. Or, if avoiding potatoes like me, precook quinoa and set aside 1 1/2 – 2 cups of it to cool.
- When water in pot is boiling, blanch green beans until they just change color and then refresh in an ice bath and set aside.
- Let water come to boil again and then place eggs in gently and cook for exactly eight minutes and then either refresh in ice or run under cold water. Peel when cool and set aside.
- Pick frisee (inner leaves) and basil and combine in a bowl with all of the other ingredients except tuna and egg and bottarga (or nuts / seeds). Chop medley tomatoes in half and olives and potatoes (unless you’re using quinoa) into small parts also. Remove flower from baby zucchini and chop bottom into small rounds.
- Dress with lemon juice and olive oil and taste (usually 1 part lemon juice to two parts oil). Separate into 6 serving bowls.
- Peel and tear one egg on each plate (into 3 or so pieces each, yolk should be runny so it adds to “dressing” the salad).
- Season tuna and grill quickly both sides and place on top of each plate. I try to cook the fish throughout to destroy any possible parasites.
- Microplane bottarga over the top. Or, to better support your gut by avoiding cheese, sprinkle with roasted slivered almonds, hemp seeds and / or sunflower seeds.
Again, this recipe is just another example of how you can find interesting recipes on the web and alter them to suit your dietary needs. It’s such an easy way to keep your meals interesting while still supporting your health. Enjoy your summer!
Clinically diagnosed with multiple sclerosis at the age of 28, Pam chose an alternative approach to recovery. Now decades later and still symptom free, she coaches others on how to treat the root cause of chronic disease, using a holistic approach. She can teach you how, too.
Pam is the author of Become a Wellness Champion and founder of Live Disease Free. She is a wellness expert, coach and speaker.
The Live Disease Free Academy has helped hundreds of Wellness Champions in over 15 countries take charge of their health and experience profound improvements in their life.
