Easy Avocado Tuna Salad

Easy Avocado Tuna Salad RecipeLet me introduce you to your new favorite healthy snack: Easy Avocado Tuna Salad. My quest for an easy and healthy snack lead me to The Healthy Maven’s recipe for tuna salad. I made a few tweaks, and immediately became hooked.

Although I’d love to nosh on cheese and crackers all afternoon long—and believe me I could with the entire cheese drawer in our refridgerator stuffed full of decandent cheese—my waistline and my dietitian (and of course by dietitian I mean the internet), confirm that this is not the snack of champions. And that is how I arrived at a delicious and healthy alternative to the classic tuna salad. Hardcore health nuts and weight lifters will eat tuna straight from the can. I’m not that hardcore. Not even close. But I don’t eat mayo. See my dilemma? Enter avocado, stage right. The tangy flavor of Dijon mustard mixed with refreshing apple and crunchy celery, plus a dash of spice and citrus, and voilà! A simple, healthy and flavorful snack was born.

This is culinary greatness in my book. Easy, few and fresh ingredients, healthy, and cheap. Yep, culinary greatness by all accounts. Get ready to toss out that unhealthy version for this Easy Avocado Tuna Salad.

Easy Avocado Tuna Salad
Here’s what you’ll need:

1 large ripe avocado
2 cans of chunk light tuna in water, drained
1/2 cup chopped scallions (green parts only)
2/3 cup chopped celery
1/2 green apple, chopped
1 heaping tsp. dried dill weed
1 1/2 tsp. dijon mustard
Juice of one lime
Salt and pepper to taste

Makes 4-6 servings.

  1. Peel and pit the avocado and place in a medium bowl, then mash it up with the back of a fork.
  2. Add in tuna, scallions, celery and apple. Mix until just combined.
  3. Add in the remaining ingredients and mix until well combined.
  4. Serve as a healthy snack on top of crackers or cucumber, or enjoy spread between two slices of bread for the perfect sandwich any time of day.

Store in an airtight container in the refrigerator for up to 3 days. 💜

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Mango, Avocado, & Rice Spring Rolls

Mango, avocado, and shrimp spring rollsWhat’s better than delicious? Because whatever that is, describes just how amazing these spring rolls are. Seriously, I could have eaten EVERY SINGLE ONE! I think you’ll find that these are super easy to make, full of good-for-you fresh ingredients, and an easy recipe to swap or omit the ingredients you don’t like, don’t have, or can’t find.

There are three main keys to follow when making these spring rolls:

  1. Slice your ingredients thin (see image below).
  2. Don’t over-stuff. Doing so will likely cause your rice wrapper to tear, or make it rather difficult to eat.
  3. Roll tightly. Practice makes perfect and it may take you a couple of tries to really get the hang of rolling these. Good thing is, no one is judging you by how they look, just how delicious they taste!
ingredients for mango, avocado, rice spring rolls

Thinly sliced ingredients for spring rolls.

Although I’m calling these ‘mango, avocado, & spring rice rolls,’ don’t be fooled. There are a few other essential ingredients to round out this recipe into a super healthy and flavorful dish.

peanut sauce and rice wrappers

I love this peanut sauce and these spring roll wrappers were perfect, too!

Mango, Avocado, & Rice Spring Rolls
Here’s what you’ll need:

10 spring roll wrappers (approx. 9-in. rounds)
1 cup, packed, baby spinach
1 cup purple flowering kale, stems removed (You may find this particular ingredient hard to find. No worries, though, simply omit it from this recipe.)
½ yellow bell pepper, thinly sliced
½ orange bell pepper, thinly sliced
1 mango, peeled and thinly sliced (Check out these instructions if you are unsure how best to cut a mango. Unlike these instructions, however, keep your slices thin and long, not thick and cubed.)
1 avocado, pit removed, peeled, and thinly sliced (Check out these instructions if you are unsure how best to cut an avocado.)
1 cup cilantro, roughly chopped
¾ cup cooked jasmine rice
Spicy peanut dipping sauce: Tsang® Bangkok Peanut Sauce (or another peanut sauce of your choice)

Makes 10 spring rolls

  1. Fill a wide-mouth bowl (or improvise and use a sauté pan!) with warm water. Take one rice paper wrapper and dip it into the water. Let it soak 10-15 seconds or until the rice paper becomes soft and pliable. Remove from water, letting the excess water drip into the bowl, and place on a clean surface or wet tea towel.
  2. Fill the bottom third of the rice paper wrapper with two spinach leaves and flowering kale leaves, one yellow and one orange pepper strip, 1-2 strips of mango and avocado, and two teaspoon sized spoonfuls of jasmine rice. Finish by generously sprinkling cilantro on top of other ingredients.
  3. Fold the bottom of the rice wrapper, up. Then fold in both sides and roll paper tightly, upwards, to form a neat roll shape. Set roll aside.
  4. Repeat process with each rice paper wrapper until you have 10 neatly rolled spring rolls.
  5. Serve immediately alongside spicy peanut dipping sauce.

Another excellent add-in is sautéed shrimp. Lightly sauté 6-7 medium-sized shrimp in olive oil over medium heat. Allow for shrimp to cool slightly before handling.

Có một bữa ăn ngon! (“Have a nice meal” translated in Vietnamese) 💜

Printable recipe

Joe rolling together the mango, avocado, and rice spring rolls

Joe, master spring roll roller.

This recipe is my own, if you repurpose or share this recipe please link to this page and give IronwomanDiaries credit. Thanks!
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Happy World Vegan Day!

green juice ingredients

 

 

 

 

 

 

 

 

 

 

 

In honor of World Vegan Day, I wanted to share with you my favorite green juice recipe. Green juice is an excellent source of nutrition and a super easy way to add in more vegetables to your diet. Green juice is how I start every morning. It’s my current healthy addiction!

But before I share that with you, I also feel compelled to say, no matter what diet you choose, as long as you are making healthy choices, that’s really all that matters. I don’t question why you drink milk or eat meat. I don’t look down on you for doing so. I’m not asking you to understand why I don’t eat those things, I’m just asking you to accept it. You don’t have to ask me why I chose to become vegan like it’s the most foreign concept you’ve ever heard. People choose a certain diet and lifestyle for all different reasons. My choices are based on what I believe to be the healthiest for me. In all honesty, I’m no longer 100% vegan, BUT, that doesn’t mean I can’t celebrate today. Many aspects of my diet are vegan. I choose healthy! All I ask is if you aren’t vegetarian or vegan, the next time you find out a friend is, just respond with “awesome” and move on. Don’t ask how they get their protein, why they chose that diet, or what they eat in a day. We don’t hound you about your diet or preach to you why you shouldn’t be eating meat. Just food for thought, that I needed to say. 😊 💜

Green Juice

This recipe works best using a masticating juicer, but any juicer will do. Don’t try using a blender as this will be extremely thick and way too much! (This is the juicer we have and love it!)

1 lemon, peeled
1 lime, peeled
2-3 large handfuls of fresh baby spinach
4 celery stalks
2 cucumbers, peeled
3 kale leaves
3 purple kale leaves
5 red leaf lettuce leaves
½ cup parsely
1-1in x 1in cube of fresh ginger, peeled
4 pink crisps apples

Makes 6, 1-cup servings

Rinse all ingredients and cut larger ones into manageable sizes that will fit into the top of the juicer. Feed all ingredients into your juicer. Note: it doesn’t matter in what order you feed the ingredients into the juicer as they will all blend together in the end. Store juice in a large mason jar in the refrigerator for up to three days.

I also hope you’ll explore some of the great vegan recipes I’ve shared on my blog!

This recipe is my own, if you repurpose or share this recipe please link to this page and give IronwomanDiaries credit. Thanks!
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Snack time: Cocoa Nutty Balls

Sometimes you just need to satisfyCocoa Nutty Balls that craving for something a little naughty without all the guilt that often follows. Not only will these Cocoa Nutty Balls satisfy your sweet tooth—you’ll love how they taste!—you can feel good that you ate one of these instead of some other chocolate-peanut butter-calorie-rich-nutrient-poor bar. In other words, your taste buds and your body will thank you for making these. They’re also husband approved. 😉

Here’s what you’ll need:

½ cup chopped almonds
½ cup chopped hazelnuts
½ tsp. pure vanilla extract
½ cup dates (Use what you have on hand. I had chopped dates on hand so I used those. If you have full, pitted dates, those will work just as well.)
dash of sea salt
2 Tbsp. coconut oil-melted (may need extra for final combining of ingredients)
2 Tbsp. raw cocoa powder
3 Tbsp. peanut butter
Parchment paper lined baking sheet or large plate

Makes 9 delicious Cocoa Nutty Balls

  1. If necessary, use a food processor or high-speed blender (like a VitaMix) to chop almonds and hazelnuts. (I cheated this time and bought pre-chopped!) Place chopped nuts in a medium bowl.
  2. In your food processor or high-speed blender, process all ingredients from pure vanilla extract to raw cocoa powder until well combined and a chunky mixture has formed.
  3. Add to the bowl with the chopped nuts and add the peanut butter. Mix together using a spoon until well combined.
  4. Form into small balls, adding more melted coconut oil if mixture is too dry. (I added an additional 1 tsp. to mine when forming balls.)
  5. Place on your parchment paper lined baking sheet or large plate and refrigerate for at least a half an hour to firm.

Printable recipe

Enjoy!

This recipe is my own, if you repurpose or share this recipe please link to this page and give IronwomanDiaries credit. Thanks!
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Vegan Brazilian Black Bean Stew {Feijoada}

Known as “feijoada” in Brazil, this traditionally black bean and pork stew, is said to be the national dish of Brazil. I was pleased to find that many other food bloggers also have made vegan and vegetarian versions of this traditionally meaty stew—which intrigued me to make my own version of a vegan feijoada. Perfectly spicy mixed with the cooling effects of sweet mango on the tongue, this recipe is sure to please your palate. This deliciously thick stew is served atop a bed of white rice and garnished with cilantro. It’s the perfectly hearty vegan stew for a cold night. (Warning: This dish is spicy, you can substitute the hot jalapeños with mild green chiles or leave them out completely.)

Here’s what you’ll need:

1 Tbsp. olive oil
1 small-medium onion, diced
3 large garlic cloves, finely choppedbrazilian black bean stew_ingredients2
2 small sweet potatoes, diced (skin on)
1 large red bell pepper, diced
1 (14.5 ounce) can diced tomatoes (do not drain)
1 (14.5 ounce) can diced hot jalapeños, drained
1 (29 ounce) can black beans, drained and rinsed
1 ripe mango, diced
1 ½ cups water
Dash of salt
1 cup jasmine rice
2 cups water
Cilantro for garnish, chopped

Makes enough to feed a small army.

  1. In a medium stockpot (8 quart) add the extra virgin olive oil and onions. Sauté over medium heat for about 5 minutes until onions start to turn translucent. Add in garlic, continuing to stir and cook until onion begins to turn golden, about 2 minutes.
  2. Stir in sweet potatoes, bell pepper, tomatoes (with liquid), jalapeños, 1 ½ cups water, and dash of salt. Turn up heat and bring to boil. Lower heat and simmer covered for 10-12 minutes or until vegetables are tender but still firm (you don’t want them to overcook, otherwise they will be too soft and mushy when eating).
  3. While stew is simmering, cook the rice. In a rice cooker place 1 cup of jasmine rice with 2 cups of cold water and turn on. If cooking rice on the stove top, follow directions given on the bag/box of rice for cooking. Brazilian stew and rice cooking
  4. Return your attention to the stew. Stir in beans and simmer uncovered about 5 minutes. Stir in mango and cook an additional 2 minutes, uncovered. Your rice should also be done cooking around this time.
  5. Scoop 1/3 cup of rice into a bowl (or more depending on how hungry you are 😉 ), top with stew and garnish with cilantro.

Printable recipe

Bom apetite! (Portuguese for bon appétit)vegan brazilian black bean stewThis recipe is my own, if you repurpose or share this recipe please link to this page and give IronwomanDiaries credit. Thanks!
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