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Eat Well, Live Well, Be Well!

A healthy dose of my diet, nutrition and lifestyle hacks to improve your health. Every bite counts!

Post: Blog2_Post

Tuna & White Bean Salad

Updated: Oct 8, 2023

GF, DF Serves 1


Before the weather turns cold and we start craving soup 24/7, I wanted to share this super quick, super delicious protein-packed wholefood lunch with you.


For so many people, lunch is the meal that trips us up. If you don't have something pre-made, you're more likely to skip it then snack like crazy, or go for the quick and easy option - a takeaway.


Can you relate?


Super quick, super healthy whole food lunches like this help you eat better easily, every day.


You can throw this lunch together in 5 mins whether you're at home or getting it ready to take with you on your day.

Easy healthy tuna salad recipe
Tuna & white bean salad

Best healthy bits about this salad:

  • Packed with plant and animal protein to meet your daily needs and keep you full

  • Low-sugar, high fibre makes it great for gut health and bowel movements, and for anyone who needs a low GI/ low sugar diet (most of us)

  • High protein + low sugar + high fibre makes this a menopause friendly meal too

  • It's gluten-free, so good for anyone with a sensitive gut and coeliacs

  • Dairy free, again, good if you have a sensitivity

  • The tuna gives adds Omega 3 for extra anti-inflammatory support

Things to watch for:

  • If you have a very irritable gut, the beans might not work for you. If you need help sorting that out, check out my gut health info here.

  • Look for the best beans you can find. Organic beans in BPA-FREE cans are best. Rinse them extremely well before using to remove excess digestive irritants

  • Finally, fish consumption around 2 x week is fab, but but be mindful both of contamination and over-fishing. Choose sustainable brands, don't eat it too frequently.

  • Vegetarian? Ditch the tuna and add some sliced boiled egg instead.

  • Vegan? Ditch the tuna and the egg and some tempeh & sliced avocado.

Now let's get cracking on the recipe.


WHAT YOU NEED:

  • A little red onion, finely sliced

  • 1 celery stick

  • Handful fresh parsley, roughly chopped

  • 1/2 cup butter beans, drained & well rinsed

  • 1 small can ~90-100gm tuna in olive oil

  • Salt & pepper

  • 1 TBSP apple cider vinegar


WHAT TO DO:


  1. Put everything in a bowl, season with some salt & pepper and toss.


That's it! The whole thing should take about 5 mins to make.


Tips:

If you're making it to take with you, just put everything in your container to go, but don't toss it until you;re ready to serve. Keep it refrigerated or in a cool pack/ thermos until lunch time.


Special add-ins:

I sometimes add a cheeky teaspoon of dijon mustard to this for a little creamy zing.

If you have a little extra time, grate half an apple into the mix. YUM!


Enjoy!








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