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.
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:
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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