La Salade niçoise: good foods for eye health

salade nicoise contains lots of good foods for eye health. This salad is rich in omega 3, lutein, zeaxanthin, vitamins C, D, E

foods for eye health

Salade niçoise

This classic salad from Nice, a beautiful town on the French riviera, combines many good foods for eye health. It is packed with omega-3 (EPA and DHA), lutein and zeaxanthin, vitamins C, D and E. This is a good example of the Mediterranean diet and a dish you should eat all year long!

Ingredients: foods for eye health


2 tomatoes, sliced
1/4 green bell pepper and 1/4 yellow bell pepper, finely sliced
1 can of white tuna in water, drained and shredded. or 4 oz of fresh grilled tuna, chopped
1 tbsp capers, roughly chopped. We recommend to rinse and drain the capers to reduce salt contain
4 radishes, sliced
½ cup of green beans, steamed
1 cup of arugula, washed and drained
1 green onion, finely chopped
6 black or Kalamata olives
2 hard-boiled eggs, cut in half
2 anchovies (optional)

Vinaigrette dressing:

a pinch of sea salt, or our favorite Fleur de sel
a pinch of cayenne pepper
1 tablespoon lemon juice
3 tablespoons olive oil
A hint of Dijon mustard (a good brand is Amora)

1. Prepare the vinaigrette: mix the lemon juice with the mustard. Whip while adding the oil slowly to create an emulsion. Add salt and cayenne pepper to taste.
2. Mixed all the vegetable and the tuna in a large dish.
3. Top with the eggs and anchovies
4. Sprinkle with vinaigrette and enjoy this good for your eyes salad.

Tip: Double or triple the dressing recipe and store in a hermetic glass container in the refrigerator for up to two weeks.

This recipe makes two generous servings. To make it more filling, add some toasted bread rubbed with a clove of garlic and sprinkled with sea salt and olive oil.

Good foods for eye health: anchovies, tuna, green onion, bell peppers, eggs, green beans, tomatoes and olive oil

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