Friday, 05 January 2018 22:36

Healthy Tuna Salad

This can be served with a salad for a gluten free, dairy free lunch. 
Makes 2 Servings
1 can (5 oz) water packed tuna, drained (if you're not worried about the healthy fat content, get the Italian olive oil packed tuna in jars-- the flavour is terrific).
1 tablespoon fresh chopped basil
1/2 stalk celery, minced
1 finely chopped scallion
2 tablespoons lemon juice, or more to taste
Extra virgin olive oil to taste

Salt and pepper to taste 
Pour the tuna in a small mixing bowl. Use a fork to break the tuna chunks into very small pieces.
Add the basil, celery and lemon juice to the bowl. Use the fork to stir all the ingredients together till well mixed.
Add extra virgin olive oil to moisten the tuna to your liking. I usually use between 1 and 2 tablespoons. Season with salt and pepper to taste; sea salt and freshly ground pepper is best. 
Published in Lunch
Tuesday, 26 April 2016 15:34

Cabbage Slaw

We spend most of our weekends in the summer at our trailer located in beautiful Sauble Beach where I
grew up. That means we get a lot of company, which we love. I don’t want to spend all weekend
cooking, as I would rather spend that time kayaking and biking and enjoying the beach. I always
make some salads up so we can eat away at them all weekend. This is one of my favourites. It is so
easy to make and is loaded with fibre and antioxidants. It keeps well for a few days in the fridge. -Dee
Cabbage Slaw:
1 head of purple cabbage shredded
1 bag of shredded broccoli or carrot slaw (or both)
1-2 apples washed and cut into bite size pieces
2 ounces of hemp seeds (can be added when serving if you prefer)
¼ - ½ cup of dried cranberries, raisins or goji berries
¼-½ cup of grape seed oil
¼-½ cup of vinegar (Balsamic, apple cider or red wine all work well)
2 tbsp raw honey
1 tbsp minced ginger
1 tbsp minced garlic
Drizzle over the salad and let the flavours meld together.
Amount of oil and vinegar will change with the quantities of vegetables you use.
Published in Lunch
Friday, 22 May 2015 11:58

Healthy Lunch Ideas

Are you stuck in a lunch time rut?  Here are several tasty ideas to break the brown bag monotony.
  • Thermos ideas:  left over homemade soup, pasta/Mac and cheese, or stews
  • Sandwiches made with veggies, leftover chicken/turkey/fish/roast beef or preservative free lunch meats
  • Fresh fruit instead of canned
  • Buy the big containers of plain yogurt and sweeten with honey/agave nectar/ maple syrup, add some cinnamon and fresh grapes/raisins/cantaloupe etc.  Could dip apple slices into the yogurt as well.
  • Fresh veggies and hummus (homemade of course- so easy to do) or any other kind of dip (could use plain yogurt instead of sour cream)
  • Wraps with hummus, grilled or fresh veggies, cheese,  left over meat, rice, beans -- the combinations are endless.
  • Cheese, crackers, lunchmeat.  Make your own "snackables" since the store bought versions are full of preservatives and food colouring.  Buy preservative free lunch meat or use leftovers.
  • Sprouted grain breads, ezekial, twelve grain or multi-grain breads in place of white or whole wheat
  • Quinoa and beans/lentils and loads of veggies for a salad
  • Lentil or split pea soup
  • Wraps spread with cream cheese and some sliced meat rolled up and then cut into pinwheels are fun 
  • Thermos or reusable bottle filled with 100% juice, water or milk substitute ie. rice, almond or hemp
  • Homemade iced tea (we prefer green sweetened with stevia or a little raw honey
  • Homemade pizzas on english muffins or pita bread, these are great when cooked on the grill
  • Pumpernickel bread and spinach dip
  • Cheese cubes from the big slab instead of processed cheese
  • Smoothies with a little spinach and added protein for a balanced snack
  • Lentil loaf
  • Vegetarian lasagna
  • Green salad with homemade dressing on the side
Published in Prevention