People often ask me for healthy and simple meal ideas. One of my favorites is Nicoise salad, because it is mostly plant-based, easy to throw together with just a little forethought, it’s filling and easily modifiable.
Let start with the classic version:
Greens, dressed with a simple mixture of lemon, white wine vinegar, mustard and olive oil.
Boiled egg, sliced or quartered.
Small boiled potatoes.
Blanched Green beans.
Olives and/or radishes.
As is, it is a delicious salad, full of veggies, protein, a little starch and a lot of deliciousness. However, for those of us who like to push the rules, there are several variations you can make within these basic guidelines of this delicious salad. Here are a few suggestions:
Greens – get creative. Why use just one lettuce type? You could use green leaf lettuce, bib lettuce, spinach, swiss chard, beat greens, kale, romaine, arugula or any combination of these.
Egg- it could be hard boiled, soft boiled, poached or even fried (over easy or sunny side up).
Boiled potatoes – use left over baked potato, saute some with onion or use cubed sweet potato.
Beans – try blanched asparagus, broccoli or snow peas.
Tuna – good canned tuna will work, or you could use slices of seared sushi grade tuna or even some leftover salmon.
Tomatoes – quartered or chucked tomatoes are the norm, but you could use grape tomatoes or a yellow heirloom variety.
Olive/Radishes – there are lots of varieties to choose from for both of these. You could also slice cooked beets, or use sliced raw turnip.
For the dressing you can zest it up with garlic, thyme, parsley, basil or use lime juice instead of lemon.
I bet you already thought of some other options I didn’t even mention. Any combination of these will create a similar, but unique version of this classic salad; all very healthy and delicious. Try one this week and let me know what you think about it! Inspire me!
Here's to healthy and delicious meals!!!
I find that people over-complicate making changes to their lives. We forget what healthy eating is and instead turn to processed food or a diet gimmick. We often, at some point in our lives, get out of balance. We forget that it is important to nourish all aspects of ourselves. I wanted to help people get past all this. I wanted to inspire people to make healthier choices, not just today, but in a way that would transform their whole lifestyle.
This idea was the founding concept of my business, Holistic Wellness with Tracy. I teach classes on various topics around holistic wellness, I help my 1:1 clients identify small changes they can make to improve their level of health and wellness…but something was missing. How do I reach more people? How could I coach people I’ve never met into making their lives healthier and happier? The answer was through a book.
For years there has been something in the back of my head…something I wanted to do, but put off because I was afraid. I was afraid of the work involved, afraid of criticism, afraid that maybe I couldn’t really do it, afraid of putting myself out there and yes, I was even afraid of success. What was I so afraid of? I was afraid to write my first book, but I was drawn to write it before I even knew what I really wanted to say.
When the concept of 90 Days to Holistic Wellness – balancing your Body, Mind, Heart and Soul came to me, it brought with it a bunch of insecurities. Could I really do this? I don’t know! I’m typically a confident person, but did I really want to take on this project and risk failure (or success)? I was paralyzed at first. I had this idea, but I was afraid to act on it. So I procrastinated. I let the idea simmer. Then one day it hit me! Follow your own advice, silly!
I believe in small changes, in baby steps. So that is how I started my book. I worked on an outline to see if I could design a complete book concept. Once I was happy with that, I wrote chapter 1. Hmm, that wasn’t too bad. So, I wrote chapter 2. Then I wrote chapter 3. You can probably figure out what came next. Yep, chapter 4…and so on and so forth. Eventually I had the book pretty much finished, except for a lot of editing. I had an almost completed book, now what? Fear started up again. I needed a publisher, but had read horror stories of rejection letters and feelings of failure. The thought of that sounded horrible and I really wanted this whole experience to be as positive as possible. So while I could have pushed through that fear and sent proposals to 25 different publishers, I didn’t. I chose instead to use a self-publishing company, Balboa Press.
This of course brings up a whole different set of fears. Putting up the money myself to publish the books, and hope that I can recoup enough to pay myself back, let alone maybe actually make some profit. This fear was actually a little more comfortable than facing the fear of rejection…proving to me that sometime you just have to pick the better of two evils and push ahead!
So now, I am so excited to say that my book is available to the public! I still have a couple more hurdles to jump through – like 2 book signing celebrations! Yes, I’m a little nervous no one will come or no one will buy my book; but in the end, I know that I did something that was meaningful and fulfilling to me. I pushed through my fear to create something that I hope will help people…and of that I am extremely proud!
If you are in the area, please consider stopping my one (or even both) of my book celebrations. Books will be available for purchase, we will have refreshments and giveaways, as well as raising some money for local charities. Details on these events can be found on my website, under EVENTS.
If you can’t make a book signing but are interested in reading the book, you can order your copy at
or from Balboa Press, Amazon or Barnes & Noble.
Thank you to everyone that has supported me in this project, especially my husband Andrew, my daughter Paige and my friend/unofficial editor, Diane
Tracy Martorana is a Nutrition & Wellness Consultant, Meditation Instructor and Herbalist...hoping to inspire you to live your life from a place of Holistic Wellness.