Recovery meal: Nicoise salad

d381fe92-07e4-4bf6-9c3a-02982fa0e391 (1)I don’t know about you, but the last thing I want to do after a tough workout on a (surprisingly) hot June day is turn on the stove or oven to make dinner. My solution is this Nicoise salad. This meal is more filling than you would expect of a salad due to the buttery potatoes and high quality tuna. I like to have a few pieces of fresh sourdough as well to curb my carb cravings.

We have all been told that what you eat before a workout is important but it is equally as important to be mindful about what we put into our bodies post-workout to rebuild muscle tissue.

Here’s a breakdown of what this particular Nicoise salad did for my sore muscles after an afternoon of running the Duniway hills:

Fish: Protien and amino acids build lean muscle, protect the heart and can help fight inflammation.

(I used line caught canned Tuna, but grilled Salmon is delish as well!)

Fresh cherry tomatoes: Vitamin C, Potassium, heart healthy antioxidents.

*Check out this study done about the benefits of tomato juice post-exercise:

Raw green beans: Vitamin A & C, Iron, Potassium, high in fiber. Served raw the beans retain their Chlorofyll.                                                                        (

Almonds: Protien, amino acids, Riboflavin, Magnesium and Manganese, and a very good source of Vitamin E

Potatoes: Folate, Vitamin C, Carbohydrates.

Eggs:Protien, Vitamin A, Riboflavin, Vitamin D, Iron (Heme iron, the kind most easily absorbed by your body), Calcium.

Dressing: Olive oil:Omega-3

Lemon juice: Vitamin C, Potassium

Garlic: Vitamin C, Potassium, Iron, Alliin & Allicin (sulfuric compounds with antibiotic activity), Good cholesterol.

Mixed greens: Fiber, folate, Vitamin K, some Iron

Parsley: Protein, Vitamin E, Thiamin, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Potassium, Copper and Manganese.

So there you have it. A healthy, filling, muscle building salad with little requirement for cooking skills or a lot of time. Give it a try and let me know how you like it!


2 responses to “Recovery meal: Nicoise salad

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