Classic French composed salad with seared tuna, boiled eggs, green beans, potato, and a Dijon vinaigrette.
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Boil small potatoes until tender, about 12-15 minutes, then halve.
Blanch green beans in salted water for 3 minutes, then shock in ice water.
Hard-boil eggs for 10 minutes, cool, peel, and halve.
Sear tuna steaks in olive oil for 2 minutes per side (medium-rare) and slice.
Whisk olive oil, Dijon mustard, lemon juice, salt, and pepper for dressing.
Arrange lettuce on plates and compose potatoes, green beans, eggs, and tomato around the edges.
Place sliced tuna in the center and drizzle everything with vinaigrette.
Serve at room temperature.
B12 absorption requires stomach acid + intrinsic factor; taking with a meal stimulates both. Plant-heavy meals also under-supply B12, making supplementation more impactful.
If the meal's omega-3 sources are plant-based (ALA from walnuts, flax), supplementing EPA/DHA captures the marine forms your body uses directly — ALA conversion is poor (~5%).
Vitamin D is fat-soluble — co-consuming with the dietary fats in this meal can roughly double absorption vs taking it on an empty stomach.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.