Serves 1
20 mins
Easy
This salad has 3 serves of vegetables including cold potatoes which contain a fibre called resistant starch - this type of fibre has been shown to reduce inflammation and promote a healthy gut microbiome.
Western
Summer, Autumn, Winter, Spring
Lunch, Dinner
1.
Start by boiling a pot of water, once boiling add the potatoes, and cook them until they are soft enough to slice easily - this should take about 20 minutes. Once they are cooked, take them out and pop them in the fridge to cool down for half an hour to an hour. You can also use leftover cooked and cooled potatoes for this salad.
2.
Add the asparagus to the water for 2 minutes until crunchy but vibrant green. Keep the water for boiling the egg.
3.
In a small bowl, add the tin of tuna (drained of excess water), 2 slices of red onion, diced, and the tomato, diced. Mix to combine.
4.
Bring the water to a boil, then add the egg and leave it for 5 minutes - this will produce a soft-boiled egg that's got a firm white and a gooey yellow yolk. Leave it for 8 minutes if you want a hard-boiled yolk.
5.
Serve the potatoes with the tuna and tomato mix, asparagus, goat cheese (a slice or if fresh goats cheese a teaspoon on top). Peel your egg and add on top with a good crack of salt and pepper and a drizzle of extra virgin olive oil to finish.
Prebiotics are beneficial for a healthy gut microbiome, they feed the bacteria that have health promoting qualities. You can find prebiotics in asparagus and cooked and cooled potatoes in this dish.
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