Tag Archives: salad

Artichoke Tuna Salad

Hello All! It’s good to be back with a new recipe for you all. Having a baby has slowed my posting down a little but I’m hoping to get back to it now that we’re getting used to this whole being parents thing.

I saw this recipe in a free Allrecipes.com magazine that came with my Better Homes and Gardens. You can see the original here. I thought it sounded interesting but decided to add tuna to mine. I made a few other substitutions as well. I’ve gotten away from buying sour cream because we never use all of it before it goes bad. However, when I need sour cream I typically use plain Greek yogurt instead. It’s been a great replacement and we often use it on the rare baked sweet potato or taco.

I hope you give this recipe a try and let us know what you think.

Artichoke Tuna Salad

Artichoke Tuna Salad

ARTICHOKE TUNA SALAD

1 (14 oz) can artichoke hearts, drained and choppedartichokes

1 (12 oz or 2 of the smaller) can(s) of tuna

1/4 c. mayonnaise

1/4 c. plain Greek yogurt

3 hard boiled eggshard boiled eggs

1tsp curry powder

Salt and ground black pepper to taste

Combine artichoke hearts, tuna, mayonnaise, Greek yogurt, eggs, curry powder and salt and black pepper in a bowl until well mixed. If you like a creamier tuna salad, add a little more Greek yogurt and mayonnaise.

Serve with some fresh raw veggies for a great meal!

The addition of a little cayenne pepper would also be good if you like spicy food.

Here’s another tuna recipe you might like! Thai Inspired Tuna Salad

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Summer Tomatoes

There is nothing better than fresh tomatoes in the summer! Now that they are in season you may be wondering how to best prepare them. There are tons of things you can do with them like slice them up for burgers, add them to salads, make a caprese salad and now you can try this recipe. It’s easy, delicious and yes, tastes like summer! This recipe came from the June issue of bon appétit magazine. It’s perfect for a hot night and tastes great with just about anything. I have made it 2 ways. One exactly as the recipe states with the watercress but I’ve also just made the tomatoes and omitted the watercress salad which is what I have pictured.

 

Summer Tomatoes

Serves 4-6

4 large tomatoes sliced 1/4” thick

1 shallot, thinly sliced into rings

¼ cup (loosely packed) flat-leaf parsley leaves

1 Tbsp olive oil plus more for drizzling

Flaky sea salt and freshly ground black pepper

1 bunch watercress, tough stems removed (about 4 cups)

1 Tbsp fresh lemon juice

 

In a medium bowl toss watercress with 1Tbsp each oil and lemon juice. Season watercress to taste with salt.  Mound watercress on a platter.

Arrange tomatoes around the watercress on the platter. Scatter shallots and parsley over tomatoes: drizzle with olive oil and season with salt and pepper.

 

For the version pictured I only used 1 large tomato and half of a small shallot. I omitted the watercress salad but squeezed half a lemon over the tomatoes along with the olive oil, salt and pepper, shallot and parsley.

Bon appétit!

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Fennel, Grapefruit and Parmesan Salad

 

My mother in law made this salad a couple of years ago and I thought it was fantastic. I had always meant to ask her for the recipe but kept forgetting until this year when we began participating in a CSA. We happened to have an abundance of fennel and our neighbors with whom we’re splitting the CSA don’t really care for it.

Fennel, celery and parsley all from our CSA!

This recipe is so easy and so tasty I don’t know why I didn’t get it sooner. It just tastes like summer!!  I hope you enjoy it as much as we do.

Fennel, Grapefruit and Parmesan Salad

2 large fennel bulbs
2 lemons
1 grapefruit (or navel orange)
1 3 oz. piece of Parmesan cheese
1/2 cup Italian parsley chopped

Cut off feathery tops of fennel at the base of the stalks and remove outer layer of the bulb.  Thinly slice and arrange on a platter.  Cut grapefruit or orange into segments and place on top of fennel.  Using a vegetable peeler, shave strips of Parmesan over the top.  Drizzle with good quality olive oil and the lemon juice.  Sprinkle with salt and serve.

For a twist you can add artichokes, celery and/or black olives.  Instead of lemon juice you can use white balsamic or white wine vinegar.

 

 

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Fresh Avocado Tomato Salad

I love backyard BBQ’s! The problem is that not everyone we know eats the way we do so when we’re invited to a cookout I try to bring a dish that everyone will love but that’s not loaded with carbohydrates. This salad is always a hit! It’s so fresh and so tasty that it can be eaten by itself like we do or used as a dip for all the chips that will be lying around the party. Another great thing about this dish is that it only takes a moment to whip up so you don’t have to spend hours in the kitchen on a beautiful day.

 

Fresh Avocado Tomato Salad

For a large batch to take to a party you’ll need:

5 ripe avocados, pit/skin removed and chopped into large bite size pieces (You don’t want them too hard and you don’t want them mushy)

1-2 cups of organic cherry tomatoes sliced in half

½- ¼ of a red onion, finely diced

1 cup of fresh cilantro, chopped

1 lime cut in half (if you roll the lime under your hand for 30 seconds or so before cutting it in half you’ll release more of the juice)

Extra Virgin Olive Oil

Salt and pepper to taste

Optional 1 jalapeño, finely diced

 

Place avocado, tomatoes, onion, cilantro and jalapeño if using into a bowl, sprinkle with salt and pepper and mix all ingredients. Squeeze both halves of the lime into the bowl and drizzle with olive oil. Mix together. It can be eaten right away but if you allow it to sit for a few hours before serving it enhances the flavor.

 

It’s easy and tastes like summer! I hope you enjoy it with your friends and family this weekend!

 

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Thai Inspired Tuna Salad

Hello from Dr. Carrie!

We are introducing a new category on the Vreeland Clinic’s Blog….Recipes. I love food and as the person in our household who does the grocery shopping and cooking I want to make meals that both taste good and are healthy. Now, if you are a regular reader you know that for us “healthy” means eating protein, lots of vegetables and low glycemic fruit, good fats, and keeping the processed food and grain based carbohydrates to a minimum. Often, I find a recipe that calls for a grain or sugar which I omit or substitute something else. You’ll find those recipes with my edits in this section.

Additionally, one of the biggest obstacles for someone who is starting a program with us and changing their diet is figuring out what to cook. For those accustomed to a Standard American Diet it can be a little overwhelming and my hope is that this section of the blog will be a great resource for them. I also hope that it is a resource for those who’ve been on the program for years. I know I always love trying new things!

Here’s our first recipe:

I had a brainstorm the other day standing in line at the deli counter of one of our local grocery stores. The store had prepared Thai Tuna Burgers. They looked delicious and most of the ingredients were in line with our eating plan but they of course contained bread crumbs or something to bind them together. I realized I could use those flavors in our tuna salad. We eat a lot of tuna salad as it’s a great protein source and has anti-inflammatory omega-3 fatty acids. Here is my creation. I hope you enjoy it as much as we did. I know we’ll be adding it to the tuna salad rotation.

 

Thai Tuna Salad

3 cans of tuna, drained

¼ of a red onion, diced

¼ c. cashews, chopped (I used roasted because it’s what I had on hand)

½ c. fresh cilantro, finely chopped

2 hard-boiled eggs, diced

½ of a lime

~1 c. of mayo (use less if you like your tuna salad drier and more if you don’t)

Combine tuna, onion, cashews, cilantro and hard-boiled eggs in a bowel. Squeeze the lime over the mixture. Add mayo and mix. Enjoy with some raw veggies or over a bed of mixed greens!

Feel free to add some red pepper flakes to spice it up a little.

Do you have a favorite tuna salad recipe? If so, feel free to share it with us!

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