Italian Tuna Bean Salad #SaladFest2013

SO SAD!  We can’t believe that Salad Fest is almost over.  quinn and robyn_nutritional yeast

Consider this recipe our encore.

We strangely didn’t get any tuna salad recipes so we wanted to jump in and make sure you guys were covered for that.

This Tuna Salad is super healthy– no mayo whatsoever.  Just light, fresh ingredients that make a perfect lunch (throw it on a sandwich) or dinner (have it with a salad or some grains).

This is an HCC classic that is in our Healthy Cooking Camp: Healthy Cooking Basics Cookbook.  Grab your copy HERE and you’ll see our top 5 swaps for ways to makeover this recipe and make it totally your own.

HCC_tuna bean saladItalian Tuna-Bean Salad

Servings:  2-4
Time: 7 minutes

  • 1 15-ounce can of Cannellini beans, drained and rinsed
  • 1 can of Italian tuna (preferably jarred and packed in oil), oil drained
  • 2 tablespoons pitted, halved and very thinly sliced black olives
  • 1 tablespoon finely chopped red onion
  • 1 tablespoon chopped fresh parsley
  • Zest and juice from half a lemon (if you’ve got one of those sad, juiceless lemons, use both sides for juice)
  • A couple good pinches of salt
  • A few grinds of black pepper
  • A few glugs of olive oil

Additional add-in options

  • 1 tablespoon of capers
  • Spoonful of dijon mustard
  • Chopped roasted peppers
  • Couple spoonfuls of lacto-fermented vegetables

Directions

Mix everything but the olive oil in a small to medium sized tupperware (for easy storage later).  You can mash the beans and/or tuna a bit as well. Add the glugs of olive oil, mix it lightly and enjoy!

This is delicious on top of a salad by itself or with tahini dressing.  You can also create a sandwich on toasted bread with some spicy greens like arugula or watercress, a schmear of tahini and roasted peppers.

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We’re Robyn + Quinn and we’re the founders of healthycookingcamp.com.  Our mission is to take you from totally confused to total connoissuer in your kitchen.  Follow our adventures in food and fun on Twitter and YouTube.

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Everything Free Banana Bread Muffins

Posted by: Robyn

These muffins have been eaten by all sorts of folks in dietary land and have been loved through and through. My hubs even proclaimed that if I made 3 batches and zip-locked them for him to take to work he would be good for breakfast FOREVER! Bold statement!

I hope you enjoy my favorite baking adventure treat. Feel free to make them in a loaf pan but be sure to bake the bread for 45-60 minutes and insert a toothpick to check when it’s cooked through (the toothpick should come out clean and the bread should feel firm in the middle when gently touched). Look at me getting all baking language up in this joint!photo 1

Everything Free Banana Bread Muffins
Servings: 10-12
Time: 45 minutes

  •  4 bananas, yellow (they do not need to be overly ripe)
  • 4 eggs
  • 1/2 cup almond butter
  • 4 tablespoons melted butter
  • 1/2 cup coconut flour
  • 1 teaspoon cinnamon
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 2 teaspoons vanilla
  • 1 teaspoon sea salt

Directions

Preheat your oven to 350 degrees Fahrenheit.

Combine your bananas, eggs, nut butter, and butter in a blender, food processor, or mixing bowl and mix well (if using a mixing bowl you need a good hand-mixer).

Once all of your ingredients are blended move mixture to a mixing bowl and add in coconut flour, cinnamon, baking soda, baking powder, vanilla, and sea salt and mix well.

Add natural cupcake liners to a muffin pan and pour in your batter evenly throughout the pans. You should be able to fill one standard 12 muffin sized pan.

Place in your preheated oven and bake for 30-35 minutes, the tops should be a golden brown. Remove from oven and allow muffins to cool on a baking rack (if you don’t have a baking rack you can just tilt them sideways in the pan to allow air to circulate underneath the muffins (I obviously do not own a baking rack).

Feel free to serve with chopped toasted pecans or walnuts and a little drizzle of honey. You could also include 1/2 cup of dark chocolate chips or chopped nuts in the batter. I’ve heard they’re delicious this way. 🙂

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