¼ cup red onion, diced (from about half a small onion)
1 roma tomato, chopped
½ bell pepper, diced
¼ teaspoon crushed red pepper (or to taste)
For the tuna salad: In a medium bowl, mix the tuna, mayonnaise, cilantro, 1 tablespoon of lime juice, and a pinch of salt. Stir to mix well.
For the guacamole: Scoop the avocado into a bowl and add the remaining 1 tablespoon of lime juice, cumin, and salt to taste. Mash roughly with a fork.
For the pico de gallo: In a small bowl, mix together the red onion, tomato, bell pepper, and crushed red pepper. Consider making this ahead of time, as the flavors intensify as they meld together. It’ll keep in the fridge for several days.
To serve: Divide the guacamole between two plates. Layer half the tuna salad on top of each guacamole layer, then top with the pico de gallo. Sprinkle with extra cilantro to garnish and enjoy.
1 large head cauliflower, trimmed and cut into small florets
2 tablespoons olive oil, butter or ghee
Sea salt and ground black pepper
5 slices bacon, cooked crisp and chopped
3 green onions, chopped
2 large hardboiled eggs, rough chopped
3/4 cup shredded sharp cheddar cheese
1/3 cup mayonnaise, more for a creamier salad
1/3 cup sour cream
3 tablespoons chopped dill pickles
1 tablespoon Dijon mustard
½ teaspoon garlic powder, to taste
¼ teaspoon paprika
Preheat the oven to 400° F.
Spread the cauliflower florets in a single layer across a rimmed baking sheet. Drizzle the olive oil over top and season generously with salt and pepper.
Roast for 25 minutes or until tender and golden brown. Remove from the oven and allow to cool.
Transfer the cauliflower to a large mixing bowl. To the bowl add the bacon, green onions, eggs, cheese, mayonnaise, sour cream, pickles, Dijon mustard, garlic powder and paprika. Mix until all ingredients are well combined.
Refrigerate for one hour, up to overnight before serving.
½ cup chopped red bell pepper Red and Yellow Field Bell ½ cup canned quartered artichoke hearts, drained and cut in half
1 cup lightly packed baby kale
4 pitted Kalamata olives, roughly chopped
1 (3 ounce) can no-salt-added light tuna in water, drained
½ cup cooked farfalle, preferably whole-wheat
1 tablespoon crumbled feta cheese
1 tablespoon toasted chopped walnuts
Juice from ¼ lemon (optional)
Whisk hummus and water in a small bowl. Set aside.
Heat oil in a medium nonstick skillet over medium-high heat. Add bell pepper; cook for 1 minute. Add artichoke hearts, kale, and olives. Gently stir in tuna, trying not to not break up large pieces; cook until the tuna is warmed, about 1 minute more. Stir in pasta. Remove from heat and toss with the hummus sauce. Top with feta and walnuts and drizzle with lemon juice, if desired.
To make ahead: Cook pasta up to 1 day ahead and refrigerate.
Rainbow Chopped Vegan Salad (Low Carb, Low FODMAP)by Ashley Sauvé, CHN December-4-2017This colourful chopped salad is low FODMAP, high-flavour, and won’t leave you feeling bloated! It’s the perfect side dish to bring along to a dinner party but has enough healthy fat and protein to stand alone as a meal. Ingredients
2 cups cherry tomatoes, halved
1 large yellow bell pepper, chopped
1 large orange bell pepper, chopped
1 english cucumber, chopped
1 cup kalamata olives, pitted
2/3 cup hemp seeds
1/4 cup raw pumpkin seeds
1/4 cup extra virgin olive oil
1 mdium lemon, juiced
to taste sea salt and black pepper
Combine all ingredients in a large bowl and mix well. Season to taste with salt and pepper. Keeps well in the fridge for up to 4 days.
Prep time: 20 mins Cook time: Total time: 20 mins Yield: 4 meals or 8 sides