Log In

Reset Password

An easy salad inspired by Italy

So easy and so good: Catherine Burns had a fantastic salad in Italy that she has replicated for her readers in Bermuda

Back on the beloved rock! After two weeks (and four days) in Italy, I’m back and trying to reintegrate myself into real life.

I’m feeling a little sad that I can’t go and climb a small mountain or explore grand canals during my day. Also that siestas aren’t a thing and that I can’t lazily wander the streets earing gelato.

And I’m sad about the one million ants that have invaded our home over the past few stormy weeks. Those pesky little – insert your chosen expletive here – are everywhere.

Still, as you read this, Ecopest should be resolving that particular problem and I can spend my weekend returning everything back into the kitchen.

The good news is that it forced me to do a deep, deep clear out of all the cupboards, so we can start September with a clean slate!

September has long been the “second New Year” in the health and fitness industry. We always see a big uptick in people looking for nutrition and gym services.

Once the kids are back in school and Christmas begins to loom excitingly on the horizon, people are inspired to get their act together.

It’s perfect timing then that Season 21 of Beat the Couch is right around the corner! For anyone who has ever wanted to run a 5k – whether you are 16 or 60 (or even 72 as our record stands!) – we can have you 5k-fit by Christmas.

All you need to do is give us 45 minutes of your time, three times a week, starting next week. The details are at www.waterfrontwellness.bm!

Beat the Couch is designed for beginner runners – either complete beginners, or those who have let their fitness slide. Establishing 5k fitness is such a wonderful baseline.

It gives you significantly improved cardiovascular ability, much more get-up-and-go, plus the knock-on benefits, in terms of better mood, improved immunity, more confidence and disease prevention, are all pretty amazing.

I say this over and over again: you don’t have to run a marathon to be fit. In fact, studies show us that the health benefits of maintaining 5k fitness, often actually outstrip marathon fitness (which can ultimately be quite stressful for the body).

Along with run training, participants of Beat the Couch also receive lots of handy nutrition tips to help them on their way.

One of the biggest messages we try and convey is that there is no “out-exercising” a bad diet. Your diet will always, always catch up with you.

It can either make your life (and your fitness journey) easier, or harder. Eating a clean, nourishing, anti-inflammatory and antioxidant-rich diet simply makes sense.

Whether it’s Beat the Couch or Nutrifit (which also starts soon! See the website for details) we try and make the recipes as easy as possible.

This is one I threw together today, based on one of the best salads I had in Italy. There wasn’t any need to add dressing because the marinated tomatoes were simply enough.

In fact, I never even saw salad dressing in Italy, it was just olive oil and vinegar the whole way. (I’m a firm believer that the quality of the oils you consume on a daily basis really does contribute significantly to your health – but more on that next week.)

Give this one a try over the weekend. It’s so easy and so good!

Simple Italian Salad as a go-to side!


2 handfuls mixed leaves – I like arugula and lamb’s lettuce

¼ cucumber, sliced

8 to 10 good quality olives, stones removed

2 spring onions green parts only, sliced

4-6 fresh basil leaves, torn

1 large fresh juicy plum tomatoes (or whatever you can find), sliced

Extra virgin olive oil

Large pinch dried Italian herbs

1 small clove fresh garlic, peeled and minced

½ lemon, juiced, plus a little zest

Black pepper



1, Slice your tomatoes and place on a plate. Drizzle with olive oil, sprinkle with the Italian herbs, salt and black pepper. Scatter over the minced garlic and squeeze on some lemon juice. Set to one side at room temperature.

2, Place your leaves in a bowl. Add the cucumber, olives, onions and fresh basil. Layer the tomatoes on top and pour on any juices from the plate. Add a little lemon zest if you wish.

3, Toss gently and serve with a clean, quality protein: grilled organic chicken, baked salmon, grass-fed steak, baked marinated tofu or top with a variety of toasted nuts and seeds.

• Catherine Burns is a fully qualified clinical nutritionist. She can be contacted at 291-4725 or clinicalnutrition@gmail.com. Look for Nutrifit & Natural Nutrition Bermuda on Facebook or @naturalbda on Instagram

You must be Registered or to post comment or to vote.

Published September 22, 2023 at 7:28 am (Updated September 22, 2023 at 6:45 am)

An easy salad inspired by Italy

What you
Need to
1. For a smooth experience with our commenting system we recommend that you use Internet Explorer 10 or higher, Firefox or Chrome Browsers. Additionally please clear both your browser's cache and cookies - How do I clear my cache and cookies?
2. Please respect the use of this community forum and its users.
3. Any poster that insults, threatens or verbally abuses another member, uses defamatory language, or deliberately disrupts discussions will be banned.
4. Users who violate the Terms of Service or any commenting rules will be banned.
5. Please stay on topic. "Trolling" to incite emotional responses and disrupt conversations will be deleted.
6. To understand further what is and isn't allowed and the actions we may take, please read our Terms of Service
7. To report breaches of the Terms of Service use the flag icon