Mediterranean Tuna Salad (Low-Carb, Keto, Paleo)

Mediterranean Tuna Salad (Low-Carb, Keto, Paleo)

DID YOU KNOW? Tuna fish is right up there with other healthy types of fish, such as salmon, when it comes to nutrition — it packs a good amount of protein and heart-healthy omega-3 fatty acids.

Tuna’s high protein content makes it an excellent addition to a weight loss diet since it can help reduce your appetite, prevent cravings and keep you feeling fuller for longer.

In addition, protein makes up the foundation of your hair, skin, nails and muscles; is crucial for the synthesis of certain enzymes and hormones; and is used for the growth and repair of tissues. So, including more tuna fish in your diet can help provide your body with the protein that you need.

Lastly, tuna is rich in omega-3 fatty acids (a.k.a. fish oil), which may be able to alleviate inflammation and reduce the risk of disease. Fish oil has potent anti-inflammatory properties, and multiple studies have shown that it could be therapeutic for autoimmune conditions like Crohn’s disease, lupus, rheumatoid arthritis and psoriasis.

NOTE: Stick to wild types of tuna that are caught using the Pacific troll or pole and line methods. Also, avoid Atlantic bluefin tuna, which may have a negative impact on both the environment and your health because it is over-fished and often farm-raised.

Looking for more canned tuna recipes? Check out my Raspberry Tuna Salad, Tuna & Sauerkraut Wrap, and Mediterranean Tuna Pizza

Mediterranean Tuna Salad

INGREDIENTS: (serves 1)
1 can wild skipjack tuna, drained
3-4 cups mixed greens
6 cherry tomatoes, halved
2 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
1/2 tsp dried oregano
Sea salt and black pepper to taste

INSTRUCTIONS:
1. In a bowl or container, add greens, tuna, tomatoes, oregano, salt and pepper.

2. If you’re eating right away, drizzle with olive oil and vinegar and toss. If you’re taking it to go in a container, drizzle with olive oil and vinegar then shake container right before you eat to coat ingredients.

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Orange & Avocado Salad (Plant-Based, High-Fiber, Low-Carb)

Orange & Avocado Salad (Plant-Based, High-Fiber, Low-Carb)

Oranges are not only a great source of vitamin C – providing 163% of your daily needs in just one orange – but they’re also a great source of fiber. One large orange provides you with 17% of your daily fiber needs.

Fiber from whole foods is important for both weight loss and gut health, here’s why …

Fiber can help stop cravings and hunger since it moves through the GI tract slowly, creating a sense of fullness. Feeling full and satisfied from whole foods will help keep you on track with good eating habits, making weight loss easier.

Fiber adds bulk to stool which helps to increase stool frequency. Healthy and frequent bowel movements are an important part of gut health.

In addition, whole food fiber also acts as a prebiotic which fuels good gut bacteria. Healthy gut bacteria are not only important for good gut health, but also weight loss and many other areas of health.

Give this fiber rich salad with oranges a try!

Orange & Avocado Salad

INGREDIENTS: (serves 2)
6 cups spring mix salad
1 orange, sliced
1 avocado, sliced
4 tbsp. extra virgin olive oil
1 tbsp. balsamic vinegar
1 tbsp. lime juice
1 tsp. dried basil
Sea salt and black pepper to taste

INSTRUCTIONS:

1. Place salad, orange and avocado into a bowl.

2. Add all other ingredients into a small jar and shake, shake, shake!

3. Add dressing to salad and toss.

DID YOU KNOW? The FDA approves the de-greening (forced ripening) of oranges, making it difficult to select the ripest and most flavourful fruit. If you buy organic oranges, you will know for certain that they have not been de-greened.

Raspberry Tuna Salad (AIP, Low-Carb, Paleo)

Raspberry Tuna Salad (AIP, Low-Carb, Paleo)

Are you looking for healthy meal ideas that you can easily pack up and take with you to work?

I happen to be a pro at easy and portable lunches and dinners since I spend a couple of long days at my studio each week. On these days, I pack a breakfast/lunch (which is usually a big @$$ smoothie) and dinner.

My dinners usually consist of either canned wild salmon, sardines or tuna mixed in a salad – or I add some good stuff to my canned fish and wrap it in my favourite gluten free coconut wraps or green wraps.

Here’s one of my quick and easy salad recipes that I put together in the morning before work and store in the fridge until it’s time to eat. I just shake everything up and voila – healthy and delicious food is served! If you don’t have a fridge at work, use a small cooler bag with an ice pack.

Quick Raspberry Tuna Salad

INGREDIENTS: (serves 1)
1 can wild albacore tuna
4 cups spring mix salad
1/2 cup fresh or frozen raspberries
2 tbsp coconut yogurt or kefir
1 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
1/2 tsp dried basil
Sea salt to taste

INSTRUCTIONS:
1. Place all ingredients in a large glass (or BPA free) container.
2. Keep refrigerated (or in a cooler bag) until ready to eat.
3. Shake container to mix all ingredients and enjoy!

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Creamy Dill Coleslaw (Plant-Based, Low-Carb, Paleo)

Creamy Dill Coleslaw (Plant-Based, Low-Carb, Paleo)

Coleslaw is one of my quick go-to healthy dishes when I’m short on time or preparing food for multiple people. This low-carb, keto & paleo friendly dish is packed with nutrients that are detoxifying and waistline loving.

The trick to this quick dish is using a food processor. You literally throw all your ingredients in and process until everything is finely chopped and well combined.

There’s a lot of room for creativity with coleslaw which makes it a fun side dish to prepare. Feel free to use different veggies, herbs and spices. Also, if you don’t have a healthy source of mayo, I recommend replacing mayo with 1/2 an avocado or full fat coconut yogurt/kefir.

Serve this dish with:

Creamy Dill Coleslaw

INGREDIENTS: (serves 2-3)
1/2 head green cabbage
2 large carrots
4 sprigs fresh dill or 1 tsp dried dill
1 green onion
1 small garlic clove
2 tbsp lemon juice (or apple cider vinegar)
2 tbsp avocado oil mayo
1/4 tsp sea salt
1/4 tsp black pepper

INSTRUCTIONS:
1. Chop cabbage, carrots and green onion into large chunks.
2. Place all ingredients into a food processor.
3. Process until vegetables are roughly chopped and ingredients are well combined. Do not over process.
4. Eat right away or store in an airtight container in the fridge and use within a day or two.

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Pumpkin & Beef Salad (Low-Carb, Paleo)

Pumpkin & Beef Salad (Low-Carb, Paleo)

This Pumpkin & Beef Salad recipe is a heartier version of my Big Beef Salad and one of my go-to meals when lazy and hungry Jen strikes.

OK, so I’m only human which means there are many moments where the thought of spending an hour in the kitchen to prepare a healthy meal is just not appealing (especially after a long day of work).

Given that these moments happen quite often and I refuse to settle for low-quality food, I created a handful of go-to recipes that I can whip up in 20-minutes or less.

This Pumpkin & Beef Salad recipe is a heartier version of my Big Beef Salad and one of my go-to meals when lazy (and hungry) Jen strikes.

It also makes for a great post-workout meal since 1 cup of cooked pumpkin has 564 mg of the refueling nutrient potassium. Potassium helps to restore the body’s electrolytes after a heavy workout and keeps muscles functioning optimally.

Pumpkin & Beef Salad

INGREDIENTS: (serves 2)
1 lb grass-fed ground beef
1/2 lemon (juice only)
2 cloves garlic (finely chopped)
1/2 tsp. cumin
1/2 tsp. coriander
398 ml canned pumpkin
1 tsp. sea salt
1/4 tsp. black pepper

Salad
8 cups salad greens
4-5 tbsp. extra virgin olive oil
2 tbsp. balsamic vinegar
1 tbsp. lemon juice
Sea salt to taste

Optional toppings: pine nuts and broccoli sprouts

INSTRUCTIONS:

1. Add ground beef and lemon juice to pan. Break a part meat as you cook over medium heat.

2. When beef is 3/4 of the way done, add garlic and spices.

3. Cook until garlic becomes fragrant then mix in pumpkin, salt and pepper. Cook for 5-minutes.

4. In a large bowl, dress salad greens with oil, vinegar, lemon juice and sea salt. Toss salad and place onto a dish.

5. Add cooked pumpkin & beef onto the salad and enjoy!

Pumpkin & beef salad

Mediterranean Cobb Salad (Dairy Free, Paleo, Keto)

Mediterranean Cobb Salad (Dairy Free, Paleo, Keto)

DID YOU KNOW? Most restaurant salad dressings contain low-quality industrial seed and/or vegetable oils that are oxidized.

These inflammatory oils can cause a long list of health problems even when consumed in small quantities over a period of time.

When ordering salads at restaurants, I always request no dressing and ask for olive oil and balsamic vinegar (or whatever vinegar they have) instead.

When preparing salad dressings at home, I opt for heart healthy and anti-inflammatory oils like extra virgin olive oil and avocado oil. These high-quality fats allow us to absorb fat-soluble vitamins from food and support all our hard working cells therefore keeping us healthy and youthful.

Check out my Mediterranean Cobb Salad recipe below. It’s a perfect and complete meal that’s loaded with nutrients, healthy fats and protein.

Mediterranean Cobb Salad

INGREDIENTS: (serves 2)

4 chicken thighs (bone in, skin on)
2 hard boiled eggs (cut in half) – check out how to make the perfect hard boiled egg below.
1 avocado (skin removed, cut in half)
1/2 cup cherry tomatoes (cut in half)
1 pack sliced mushrooms
1 small red onion (sliced)
8 cups spring mix salad
1 tsp balsamic vinegar
1 tsp avocado oil
Sea salt and black pepper

Chicken marinade
1 garlic clove
1 tbsp lemon juice
1 tbsp avocado oil
1/2 tsp dried basil
1/2 tsp dried oregano
1/4 tsp smoked paprika
1/2 tsp sea salt
1/2 tsp black pepper

Salad dressing
4 tbsp. extra virgin olive oil or avocado oil
2 tbsp balsamic vinegar
1 tsp dried basil
1/2 tsp dried oregano
Sea salt to taste

INSTRUCTIONS:

Chicken
1. Preheat oven to 425.
2. Add ingredients for chicken marinade to blender or food processor and create a marinade for chicken.
3. Coat chicken thighs in marinade then bake for 30-35 minutes. Prepare other items below while chicken cooks.

Onion & Mushrooms Saute 
4. Using a stove top pan, heat 1 tsp avocado oil then add onion and mushrooms.
5. Add 1 tsp. balsamic vinegar and sea salt.
6. Cook over medium-low heat until all pan juices have cooked off. Cover and keep warm.

Salad
7. In a large bowl, toss spring mix salad with salad dressing ingredients.
8. Divide salad on to two plates. Add cherry tomatoes, avocado, eggs, onion/mushroom sauté & chicken thighs. Top with fresh ground black pepper.

How to make perfect hard boiled eggs

1. Place eggs in a pot and cover with cool water by inch.
2. Bring water to a boil over high heat.
3. Once water begins to boil, remove pot from burner and allow eggs to cook in the pot of hot water for 8-10 minutes.
4. Drain water and immediately run cold water over eggs until cooled.
5. Peel and enjoy in your favourite recipe or on its own.

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