Monday, May 2, 2011

Salade Nicoise

Did you know that May is National Mediterranean Diet Month? Neither did I until my friends at Oldways told me. Don't let the word "diet" throw you. I am not one to advocate for dieting, but the Mediterranean way of eating is one that I more or less try to follow myself and with my family - lots of whole grains, fruits, veggies, some dairy, and fish. Best of all, it is a way of eating based on simple, delicious foods and supports enjoying the pleasures of the table with friends and family. To spread the message about the the benefits of the Mediterranean Diet and its lifestyle practices, Oldways and its Mediterranean Foods Alliance are launching an ambitious program to deliver 1 million Med Diet Pyramids to Americans. Get yours here.

In celebration of this month, Oldways has shared this delicious recipe with me and my readers. You can prepare the cooked ingredients in advance and then throw this salad together on a night when you're pressed for time but still want to enjoy a delicious, healthy meal.

Salade Niçoise


1/2 pound potatoes
1/2 pound fresh green beans
4 tablespoons extra-virgin olive oil
2 tablespoons vinegar
1/2 teaspoon mustard
1 teaspoon minced garlic
1/4 large onion, sliced very thin
1 can (5-6 oz) chunk light tuna, drained
4 hard boiled eggs, quartered 2 large tomatoes, quartered

1. Scrub the potatoes and cut into bite-size pieces. Trim the ends off the beans. Bring two saucepans of water to a boil and cook the potatoes and beans until fork-tender but not mushy, approximately 10 minutes for the potatoes and 3 minutes for the beans. Drain immediately. Or, steam each until tender.
2.In a large bowl, combine the olive oil with the vinegar, mustard and garlic, and whisk to make the dressing.
3. Add the onion, potatoes, beans, and tuna to the bowl and toss gently with the dressing.
4. Arrange the vegetables and tuna on a platter and garnish with the egg and tomato quarters.

Makes 4 servings. Photo shows 4 servings.

Option: Drain and rinse 1 can of white beans (cannellini, Great Northern, navy, etc.) and toss with the salad in step 3.

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