White Tuna is the Star of This Avocado and Tuna Salad

We always have canned, water-packed chunk tuna in the cupboards, and I often have it on greens for lunch.  But recently we shopped at  Costco, and they had water-packed solid white tuna on sale.  I couldn't resist as I think it is so much nicer than the light, when it takes centre stage on my plate.

I had an avocado that was just ripe and so I created a really nice lunch salad for The Captain and me, and even he approved!

If all came together so quickly and easily.  I didn't use an oily dressing on this salad, only a sprinkle of fresh lemon juice.  There is enough healthy fat in the avocado, and I didn't want to overpower the delicate tuna.  Of course I used some of the fresh cilantro that is growing on our balcony right now.



Avocado and Tuna Salad
Makes 2 servings

• 4 or 5 cups of mixed lettuces and baby spinach, cut to desired size
• 1 medium carrot, grated
• 1 can tuna, drained (133g solids after draining - approx 4 ounces)
• 1 ripe avocado
• 1 oz. fresh lemon juice
• Dashes of salt and pepper
• Fresh cilantro as desired

1. Wash and cut the greens and divide between 2 serving plates.
2. Add half the grated carrot to each plate and toss into the greens.
3. Break the tuna chunks up with a fork and layer over the greens mixture.
4. Slice the avocado and place over the tuna.
5. Sprinkle the lemon juice over the salads.
6. Season with salt and pepper.
7. Garnish with fresh cilantro and serve immediately.

Per serving.
Weight Watchers P+ = 5.
Calories 190; Protein 17g; Carbohydrate 10g; Fat 12g; Fibre 7g.

Plated and ready!



 Printable Recipe

How I Love Herbs!

It is true!

One of my favorite ways to add interest to food is through the addition of herbs. They pack a lot of flavor, visual appeal, and health-boosting vitamins and antioxidants.

If you are interested in boosting the nutritional value of the foods you are fuelling your athletic body with, then you should look into adding herbs to your plate on a daily basis.

When we lived year round in a house with a garden, I grew most of my herbs including chives, parsley, dill, rosemary, sage, savoury, mint, and various types of basil and thyme. It was wonderful to go out and get fresh cuttings whenever I needed them. For winter use, I dried and froze the summer’s bounty.

These days I rely on being able to purchase fresh herbs at the produce market, and dried herbs from the grocery store.  I have tried growing basil and rosemary on the boat, but the pots tend to get in the way.

When I think about the jars of dried herbs on my counter, the ones I seem to refill the most often are basil, oregano, and thyme.   And that is a good thing, as dried herbs really don't keep very well for more than a couple of months... they lose flavor and color.

When I use dried herbs, I rub them between my fingertips before sprinkling them into my recipes.  I find this releases the flavor and the aroma of the herb very nicely.

And, if you are subbing dried herbs in a recipe that calls for fresh, start out with 1:3 ratio of dried:fresh.  For example, use 1 tsp dried where the recipe calls for 1 Tbs fresh (1 Tbs = 3 tsp).

If the herb is used as a seasoning, this will likely be all right, but if it is a main ingredient, such as in a basil pesto, for instance, it is not going to work at all.

Sweet Basil

Greek Oregano

I like to sprinkle basil and oregano on my omelets, salads, and pasta sauces.   Here is a sampling of my recipes that use these herbs:



Colorful Couscous Confetti Salad

Mouthwatering Seafood Sauce for Pasta

 
Chicken Pasta Primavera

 

I have just preserved some basil in olive oil in the freezer, for future use.

 

Frozen in ice cube tray for ease of use.

 



Thyme is lovely in soups, eggs, mushrooms, and on chicken and other meat dishes. I think a little goes a long way.



Wild Thyme

These dishes all make use of thyme:

Baked Eggs with Mushrooms

Mushroom Stroganoff

Chicken with Balsamic Vinegar, Sweet Onions, and Thyme

The two fresh herbs that I use most often are onions of all kinds,  and garlic.


Green Onions

Leeks

Garlic Cloves

I use one or the other, or both, in almost every savoury dish I make... sauces, stir-frys, dips, dressings, omelets, stews, soups, casseroles, and chilis. In our house, there is never such a thing as too much garlic!I have been known to use garlic powder and onion powder in place of the fresh ingredients, if we have been out crusing for weeks on the sailboat, and haven’t put in to port to replenish the ice box.



Making Vegetable Soups

Garlicky White Bean Dip

Garlicky Soy Ginger Dressing

And one other fresh herb that I have really come to apprciate this past year is cilantro. It adds such a distinct flavor and really goes nicely with lime and with garlic, too.

Cilantro

These recipes really show off the wonderful flavor of cilantro:



Garlic and Cilantro Dressing

Garlic Shrimp in Coconut Milk, Tomatoes and Cilantro

Beautiful Black Bean and Couscous Salad

This salad makes a very hearty lunch and fits the bill for colorful and crunchy, too.  If you have time, you could use the Dashboard Couscous method, and just add the other ingredients.  Make sure to include the zest from the lime... it really adds a punch to the flavors in this lovely salad.

Black Bean and Couscous Salad
Makes 4 servings

• 1/4 cup whole wheat couscous
• 1/2 cup water
• 1 can black beans, drained and rinsed, approx. 2 cups
• 2/3 cup corn kernels
• 2 green onions, thinly sliced
• 1 large tomato, diced or 1/2 cup grape tomatoes, cut in half
• 1/2 large red bell pepper, diced
• juice and zest from one lime
• 2 tsp olive oil
• 2 Tbs fresh chopped cilantro

1. Cook couscous according to package directions or use the Dashboard Method with water, and leave till plumped and water has been absorbed. 
2. Place couscous in large bowl.
3. Add  beans, corn, onion, tomato, and pepper to couscous in the bowl.
4. Drizzle olive oil over top, along with the juice and zest from the lime.
5. Then sprinkle chopped cilantro over top, and mix all together.
6. Divide into 4 servings and add salt and pepper to taste.  

Per serving - about 1-1/2 cups each.
Weight Watchers P+ = 5.
Calories 206; Protein 10g; Carbohydrate 37g; Fat 3g; Fibre 8g.

Mix all ingredients together in a large bowl.

If you like, add a sliced, hardboiled egg for more protein - for only 2 P+ more.

Printable Recipe

Celebrating Cilantro

I have to admit, I am a fairly recent convert to this leafy herb.  I have only recently learned to really appreciate the distinct flavor that it brings to any dish.  I used to just leave it out of a recipe, as a matter of habit... but now that I am enjoying it, I am seeking out recipes that call for it. 

And, I have just learned, through reading the April 2010 issue of Health Magazine, that it also has many health benefits, too.

Here are 4 they list:

1. Cilantro is a natural diuretic.  It will help reduce bloat, aid digestion, and prevent nausea.
2. Cilantro's essential oils kill salmonella and E.coli.
3. Cilantro has anti-inflammatory properties.  You can ease sore joints and muscles by applying a mixture of chopped cilantro and aloe vera gel to the affected area.
4. The oils in cilantro sooth irritated skin.  A mask made from a blended mixture of avocado, lemon juice, cilantro, and avocado oil will calm and hydrate.

Featured Recipes using this herb:

• Thai Slaw
• Weight Watchers Asian-Flavored Quinoa Salad
• Garlic and Cilantro Dressing
• Black Bean and Couscous Salad