Fat is our friend. really! Copy
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Salade Nicoise

PictureCanned tuna is fine but if you are able to use fresh fish, it tastes even better
Sometimes the classics win out and there's nothing quite like a Mediterranean Salade Nicoise. All we've done is remove the potatoes that you usually find in traditional recipes, and replace them with scattered pine nuts and a few herbs. 

Method
 - Put the eggs in a saucepan of cold water and bring them to a  boil for four minutes during which time, you add the beans
 - Remove the beans and place in cold water to keep them ‘al-dente’ while letting the eggs cool naturally; this keeps them yellow and slightly moist.
 - Chop the baby tomatoes in two; mix briskly with olives and onion slicesin the oil, lemon juice, salt and pepper
 - Arrange the chopped lettuce on a serving dish, top with the tomato-olive mixture, and add chunks of the strained tuna and beans
 - Peel and quarter the hard-boiled eggs and add with anchovy fillets and basil leaves
 - Adding croutons or pine nuts adds just a little crunch. We choose the low-carb option so sprinkle with pine nuts as and when desired.

For four people
Ingredients
  • 4 large eggs
  • 150 grams fine green beans
  • 100 grams baby tomatoes 
  • 100 grams sliced pitted black olives
  • Small handful of sliced red onions (one onion should be enough)
  • 1 x 200 gram can of tuna (natural or in olive oil but avoid sunflower oil)




  • 250 grams torn lettuce leaves
  • 8 capers
  • 4 tbsp extra virgin olive oil
  • juice of ½ lemon
  • salt and pepper to taste
  • 40 grams pine nuts as desired
  • 4 anchovy fillets (adds great taste but not everyone's favourite!) 
  • Handful of fresh basil leaves
Sammy Pepys was the pseudonym used by James Capon when writing this book. He is not a doctor or a nutritionist. He is concerned and increasingly suspicious of today's conventional wisdom when it comes to diet, health and the lack of progress on tackling growing rates of type-2 diabetes, obesity and related diseases.
Since then, he has advised numerous people about the benefits of low-carb diets and seen their health and energy levels rise. Weight loss is associated with this eating approach (he lost 7 kilos) but feeling good and having more energy is the main driver!
Disclaimer: The information, recipes and results mentioned on this site may not work for everyone. They do not represent medical advice and it is best to discuss any significant dietary changes with your Doctor.
  • Why fat is our friend
    • LCHF - A beginners' guide >
      • Which fats to use? >
        • More on low-fat & sat fat
        • Demon Fat
        • Fatty Facts: Omega 3 & 6
        • Eat fat, don't get fat!
        • How fat became the enemy
        • Fats, oils & LCHF
      • Diabesity & Food to avoid >
        • Resolving the Junk Food Dilemma
        • More on Diabesity
      • Red and processed meats?
      • Exercise to slim?
      • Milk. Low fat or regular?
      • Going low-carb step-by-step
      • LCHF. Who started it?
    • Overweight? Take a low-carb step
    • Wheat ain't what it used to be
    • What is a diet?
    • We are the experiment
    • Calories in equal calories out?
  • Junk Food
  • The book
    • About >
      • Recommended reading
      • Contact
  • LCHF Recipe Index
    • Breads and crackers >
      • Gluten free crispbreads
      • Einkorn Bread
      • Savoury Cheese muffins
    • Basic ingredients >
      • Chicken Stock
      • Wheat substitutes
      • Roux, Bechamel and Souffle
      • Yogurt and cream cheese
      • Make your own Ghee
      • Mayonnaise
    • From Muesli to Granola >
      • Benchmarking commercial brands
      • New York Cheesecake
    • Frying fish
    • Meat ragout >
      • Cottage Pie >
        • Comparisons
      • Chili con Carne
      • Moussaka
      • Meatballs
    • Boeuf Bourgignon
    • Italian Chicken Wrap
    • Country Pate
    • Omelettes
    • Quiche
    • Sides and dips >
      • Bacon, Water Chestnut Crisp
    • Salads >
      • Simply Salad in a Jar
      • Chopped Chicken Salad (spicy)
      • Thai inspired beef salad
      • Salade Nicoise
    • Veggies made interesting >
      • Cauliflower Rice
      • Cauliflower Mash
      • Indian style aubergine mash
      • Zucchini noodles
      • Suspiciously delicious cabbage
      • Tastier Tomatoes
    • Pizza base
    • Desserts >
      • Chia Seed Dessert
      • New York Cheesecake
  • Blog