2 servings

Ingredients

6 cooked cold organic fresh baby potatoes 

2 boiled eggs 

200g tuna, drained 

100gr pre-cooked organic white beans in a glass jar, rinsed and drained 

8-10 anchovies fillets or 1-2 tbsp capers  

Haricot verts, sugar snaps or green peas – fresh or frozen 

½ red onion – thinly sliced (or spring onion or chives) 

50gr black olives 

4 baby romaine lettuce hearts

Rucola or baby spinach   

Cherry tomatoes 

Radishes

Handful of fresh parsley

Dressing:

1 tsp dijon mustard

4 tbsp MCT oil

1 ½ tbsp lemon juice 

Salt & black pepper 

How to 

1. Wash and cook potatoes for 15-20 min. Cool down and slice into halves. 

2. Cook the eggs, rinse in cold water to cool down, peel and cut in halves. 

3. Boil green beans a few minutes until tender, drain and then rinse in cold water and pat dry. 

4. Rinse the precooked beans in cold water and drain. 

5. Mix the dressing. 

6. Prepare all vegetables, wash, slice and place in a bowl or directly on plates. 

7. Add fish, eggs, olives and drizzle the dressing on top. 

Tips

This salad can be eaten for lunch or dinner and is then perfect to bring as leftovers to work the next day. If you want to make it vegetarian just leave out the fish and add more eggs and beans to balance the protein. 

Some good ingredients to always keep at home for lunch boxes are fresh potatoes, frozen vegetables (green peas broccoli, haricot verts), eggs, tuna, olives, precooked beans and lentils, and of course fresh organic vegetables like tomatoes, leafy greens, broccoli, onion etc. Then you can easily put together a healthy lunch box when you’re short on time. 

Health benefits

A mix of colourful vegetables such as these contains different vitamins and fibre. But also a balanced protein content from the fish, eggs and the beans. The dressing in the recipe is made from MCT oil and lemon. It also contains healthy omega 3 fat from the anchovy.  If you like the flavour you can add more of this otherwise substitute with capers. Quantities are indications and feel free to adjust ingredients based on what you have at home and to your taste. All sorts of vegetables are always welcome to add more of, we recommend buying organic. 

Potatoes contain resistant starch, a prebiotic fibre that is used by the gut bacteria to produce short chain fatty acids. When potatoes (and other root vegetables) are being cooked the fiber content is being reduced and the GI levels become higher. If you let them cool down the sugar content becomes fibres again –a process called recrystallization. This will lower the impact on blood sugar levels and the gut is getting the food it needs to create healthy short chain fatty acids. So always try to eat your root vegetables cooled down.