Unleash Your Spring Energy with this Nourishing Nicoise
- Monique Mercurio
- Mar 27
- 4 min read
Updated: May 4
A Modern Twist on a Classic for Steady Fuel. This Core Four-powered salad brings bright spring flavors and satisfying fuel—exactly what your body’s craving this season.
The Allure of the Nicoise Salad
Spring is here, and with it comes that natural craving for something fresh, bright, and energizing. This time of year always inspires me to lean into lighter meals—ones that feel as good as they taste. And for me? That almost always means a big, satisfying salad.
But not just any salad. I’m talking about one that actually keeps you full, makes you feel amazing, and brings a little joy to your day. This Nourishing Nicoise checks every box. It’s quick, full of vibrant flavor, and brings the sunny Mediterranean straight to your plate.
Like all of my meals, it’s built on the Core Four—Protein, Healthy Fats, Fiber, and Greens—to fuel you for 4 to 6 hours. When those nutrients are in balance, something clicks: your energy lifts, your cravings settle, and your mood gets a boost. And bonus—it actually tastes really good.
So if you’re looking for that meal that helps you power through your to-do list (without the crash), this is it.
The Core Four Breakdown
You already know we don’t do boring salads around here—especially when we’ve got the Core Four on our side. That’s protein, healthy fats, fiber, and greens—aka the “quad squad”. These four essentials help balance your blood sugar, satisfy cravings, and keep your body nourished from the inside out. No crashes, no brain fog—just steady, sustained energy and seriously happy tastebuds.
💪 Protein: Wild Salmon & Hard-Boiled Egg
Wild salmon is a protein powerhouse—and it’s loaded with omega-3s that help reduce inflammation and support brain health (think: more clarity, less burnout). I always keep frozen wild salmon stocked in my freezer—it’s easy to cook and super dependable when I want something nourishing on short notice.
Add in a perfectly cooked medium-boiled egg and boom—you're layering in more protein, creaminess, and satisfaction in every bite.
🫒 Healthy Fats: Crispy Capers, Kalamata Olives, & Tangy Dressing
Let’s talk flavor. The fried capers in this dish are tiny salty gems—crisped up in avocado oil until they pop with crunch. Pair them with briny Kalamata olives and you’ve got a duo that hits the salty-fatty-satisfying sweet spot.
The dressing brings it all home: extra virgin olive oil, bright lemon juice, Dijon mustard, and a splash of apple cider vinegar for that gut-loving zing. This combo isn’t just delicious—it’s functional. Fats help you feel full longer and keep your hormones and brain humming.
🥒 Fiber: Blanched Green Beans & Persian Cucumber
Fiber is one of those nutrients that works behind the scenes but makes a big impact. The green beans and Persian cucumbers in this salad add crunch, hydration, and subtle sweetness that just feels right in a springtime bowl. Plus, they help balance blood sugar and support digestion, so your energy stays steady.
🥬 Greens & Veggies: Red Leaf Lettuce & Cherry Tomatoes
Red leaf lettuce gives the salad that soft, buttery base—it’s hydrating, fresh, and packed with micronutrients. And yes, cherry tomatoes are technically a fruit, but we’re counting them in here for their antioxidants, juicy texture, and bright pop of flavor that brings the whole bowl to life.
Crafting the Perfect Nicoise Salad
Creating the ideal Nourishing Nicoise salad is as easy as it is enjoyable. Here’s everything you’ll need for one nutrient-packed, flavor-filled meal:
Ingredients:
Protein: 6–8 oz wild salmon, 1 hard-boiled pasture-raised organic egg
Healthy Fats: 1 tbsp avocado oil (for cooking), 1 tbsp capers, 6–8 Kalamata olives
Fiber: 6–8 blanched green beans, 1 sliced Persian cucumber
Greens: 2 cups chopped red leaf lettuce, 4–6 cherry tomatoes
Dressing: 1 tbsp extra virgin olive oil, juice of ½ lemon, 1 tsp apple cider vinegar, 1 tsp organic Dijon mustard, pink Himalayan salt & pepper to taste
Quick & Easy Steps
Boil your egg (7–8 minutes), blanch your green beans (1–2 minutes), and fry capers in avocado oil until crispy.
Using the same pan, cook your salmon in the leftover oil until flaky and golden (about 3–4 minutes per side).
Build your base with lettuce, cucumber, tomatoes, green beans, egg slices, olives, and capers.
Whisk together your dressing and drizzle it all over. Top with your wild salmon, and enjoy.
Make It a Moment
One of the simplest pleasures in life is eating mindfully. As you sit down to enjoy your Nourishing Nicoise, take a moment. Notice the vibrant colors, the aroma of the lemony vinaigrette, and the textures in every bite. Eating with intention makes every meal more satisfying—and gives your nervous system a well-earned pause.
Set the Scene
If the weather’s nice, take it outside. A cozy corner of your balcony, your stoop, or even a quick lunch break on a park bench makes it all taste better. Nature and nourishment are a power couple.
Savor Each Bite
Chew slowly. Let yourself enjoy the crunch of cucumber, the richness of the egg, the salt of the olives. Not only does this make your meal more enjoyable, but it supports digestion, blood sugar balance, and helps you tune in to your fullness cues.
Full, Fueled, and Feeling Good
Let this be your reminder: salads don’t have to be sad, soggy, or unsatisfying. When they’re built with the Core Four, they become crave-worthy, energizing, and actually fun to eat.
This Nourishing Nicoise isn’t just another healthy recipe—it’s proof that food can be both energizing and delicious. You’re getting the nutrients you need, the flavor you want, and the energy to power through your day like a boss.
So go ahead—revel in it. 💫
Planning to make this one? Drop a comment and let me know—or tag me on Instagram so I can see your delicious spin on the Nourishing Nicoise!
Xo, Mo
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