Happy Monday everyone!
My hometown has been bathed in glorious sunshine for the past few days so I made the most of the early evening sunshine with a 5km around town after the toddler went to bed.
I followed up with a dinner of tuna salad, with some summer updates!
It’s so much easier to eat salad in warmer weather, don’t you agree?
This salad had the classic tuna, sweetcorn and mayonnaise with a mixed salad of spiralized carrots, chopped cucumber, raw red cabbage, sugar snap peas and wait for it…fresh mango!
I chopped up all of the vegetables and tossed them together, with a little raspberry balsamic vinegar – but you can use any dressing you like, or none at all!
Then, I mixed a tin of tuna, a tin of sweetcorn and a teaspoon if mayo together. This covers two portions and I’ll have the rest for lunch tomorrow, with another portion of the vegetables and mango.
The mango really added a freshness to the meal that cut through all the other flavours, without being overpowering. The lack if leaves made it feel less like rabbit food and the different textures kept the eating experience exciting!
What’s your favorite summer salad?
Some salads are just plain boring! You still feel hungry after you’ve finished because all you’ve eaten is rabbit food. Well my version of Tuna Salad is surprisingly satisfying, it’s protein rich, low in fat and contains a balance of foods.
Ingredients (makes 1 salad)
- 1 x 56g tin of tuna (I prefer mine in spring water, but whatever floats your boat)!
- 80g x iceberg lettuce
- 1/4 x cucumber
- 80g peppers (not green unless you are weird)
- 2 x hard boiled eggs
- 20g smoked cheddar cheese – finely grated
- 100g baby new potatoes
- Boil your potatoes for about 15 minutes or until cooked through
- About halfway through the cooking time throw in your eggs (gently) and boil for the remaining 7 minutes (alter to suit your egg preferences)
- meanwhile. drain your tuna and chop up your salad ingredients
- Take your potatoes and eggs off the boil and drain, de-shell your eggs and cut into quarters
- Pile everything high on a plate and then sprinkle with the cheese
Delish! The smoked cheese stops this from tasting too virtuous whilst the egg and potatoes will fill you up and add a nice warmth.
If you like onions, olives, anchovies etc. they will all work well in this salad so alter to your tastes.
We all know that in order to maintain a healthy body, we need to have a balanced diet including carbohydrates, protein, fruit, vegetables, dairy products AND healthy fats.
Diets that promote high protein intake with limited carbs can be bad for you, even if you don’t eat a lot of calories, the fat content is high and you often miss out on fruit and vegetables. Likewise, just eating fruit and vegetables often means that you are eating a lot of sugar, and not enough protein to maintain your muscles and energy levels!
I have been guilty in the past of eating too many starchy carbs, not enough vegetables and really unhealthy fats, like butter (mmmm bread and butter, my favourite!)
So now I am really aiming to eat a more balanced diet. Here is my tea from last night:
- Tuna in spring water – protein
- Hard boiled egg – protein and fat
- 2 medium new potatoes – carbs
- Lettuce and Cucumber – vegetables
- Peppers sauteed in balsamic vinegar – vegetables and flavour
Let’s forget the fad diets and do what we know is right….enjoy a balanced diet and don’t deprive yourself of food that you enjoy.
EVERYTHING IN MODERATION xoxo
So today’s recipe is for healthy homemade fish cakes that pack a tasty punch whilst filling you up on good stuff!
Ingredients (serves 2):
- 2 x Canned tuna in brine, spring water or sunflower oil
- 1 x Red chilli – finely chopped
- 1 x clove of garlic – finely chopped
- 1/2 x Red onion – finely chopped
- 1 egg
1. Mix the tuna, chilli, garlic and red onion in a bowl until all the ingredients are equally distributed.
2. Whisk the egg in a separate bowl and then add to the tuna mix.
3. Stir thoroughly until everything is combined.
4. Divide the mixture into 4 equal portions and form into 4 small circles, place on a lined baking tray and press each down so that they are flat on top and bottom
5. Put the cakes into the fridge to cool for 30 minutes (this stops the fishcakes from falling apart during cooking)
6. Heat a frying pan with a small amount of oil (chilli or garlic oil would be nice)
7. After cooling, take the fishcakes out of the fridge and heat in the frying pan for about 5 minutes on each side, flipping regularly to stop burning.
8. Serve with salad or peas and new potatoes.
Easy, healthy and delicious!