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Healthy Homemade Tuna Salad

Healthy tuna salad is a light, refreshing meal packed with fresh herbs, crunchy garden cucumbers, and the delightful twist of freshly squeezed lemon juice. You can make so many different meals with this tuna salad! Here are some ideas!

Tuna sandwiches

Tuna cheese melts

Serve as a dip with carrots, celery, and crackers.

Add to the top of a bed of fresh lettuce.

Place sliced cheese on crackers with a small dollop of tuna salad on top.

Pita pocket with lettuce, tomato, and tuna salad.

Make it a wrap 

Serve it over some cooked pasta.

Swap out the celery for cucumber.

Make a Mexican version by adding cilantro, lime juice (instead of lemon), and a dash of cumin.

For some sweet crunch, dice up some fresh apples to add to the salad. Add walnuts for some Waldorf inspiration.

Add diced hard boiled eggs.

YUM

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Healthy Homemade Tuna Salad Recipe

Ingredients

  • 4 cans tuna – I like Wild Planet
  • 1 recipe homemade avocado mayo
  • I lemon, juiced
  • 2 stalks celery, diced
  • 1/2 onion, finely diced
  • Handful fresh herbs (optional)
  • salt and pepper to taste

Instructions

Make a batch of my favorite homemade avocado mayo. I promise you it is super simple.

In a large bowl, add canned tuna (drain, if needed) and mayo.

Dice onions and celery. If you have kids, I suggest dicing the onions into really small pieces.

Chop herbs and add to bowl. This step is totally optional, but fresh herbs add so much brightness and flavor to the salad.

Squeeze lemon juice over the top.

Mix well and serve.

Notes

  • Fresh cilantro is my favorite herb to add, but you could also add a handful of fresh parsley or basil.
  • This recipe utilizes my favorite homemade avocado mayo. You could substitute it for store-bought, if needed. Always opt for avocado mayo, because most other types are made with unhealthy, refined vegetable oils.
  • For extra lemon flavor, add the zest of one lemon.
  • Tuna packed in water, olive oil, or just salt will work with this recipe. Make sure to drain the tuna before making this recipe.
  • Try to pick the best quality tuna you can afford. Wild and sustainably caught fish is the top choice.

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HOMEMADE POTATO CHORIZO TACOS

Potato and Chorizo Tacos

Potatoes and chorizo or chorizo con papas are traditionally a breakfast dish, but I see no reason why this couldn’t be a good lunch or dinner option. 

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Ingredients
▢1 tbsp. Coconut oil optional
▢1 cup Onion white, minced
▢3 cups Potato peeled, diced
▢1 cup Vegan chorizo, cooked (see note)
▢12 Corn tortillas
▢1 cup Your favorite salsa

Instructions

1. Heat 1 tbsp. of oil in a large sauté pan at medium-low heat. Add onions and cook until soft and translucent, about 10 min. It’s ok if they brown a little bit.

2. While the onions are cooking, place your cut potatoes in a small saucepot with salted water. Bring the water up to a simmer at high heat. Lower heat to medium and let the potatoes cook for 5 minutes.

3. Drain the potatoes and add them to the pan with the onion. Turn heat up to medium-high. Cook potatoes and onions for 5 minutes or until the potatoes begin to brown. Add more oil if necessary.

4. Add cooked chorizo to the pan and mix well. Cook for one more minute.

5. Season with salt and pepper.

6. Serve with warm tortillas and the salsa of your choice.

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Creamy Chicken And Wild Rice Soup

Creamy chicken and wild rice soup is a vegetable, bone broth, and herb-filled meal. It’s the perfect soup for simmering on these chilly evenings.

Creamy Chicken And Wild Rice Soup

Yield: 8

Prep Time: 20 Minutes

Cook Time: 50 Minutes

Total Time: 1 Hour 10 Minutes

Ingredients

  • 2 tbsp butter
  • 2 cups carrot, chopped
  • 1 cup celery, chopped
  • 2 cups leek (white parts) (or two large onions), sliced
  • Salt and pepper
  • 1⁄2 cup wild rice
  • 4 cups chicken stock (preferably home made)
  • 1 tsp dried rosemary
  • 1 tsp dried thyme
  • 1 tsp celery seed
  • 2 bay leaves (optional)
  • 2 chicken breasts (about 12 oz) cut into small cubes if vegan you can replace with veggie broth)
  • Zest of one lemon
  • 3 tbsp lemon juice
  • 1 cup milk of choice
  • 2 cups whipping cream or light cream
  • To Thicken:
  • 1⁄4 cup butter
  • 1⁄4 cup flour

Instructions


1. In a large pot, cook carrot, celery, and leek in the melted butter over medium heat until the vegetables are tender. you can also make it in the slow cooker as well.

Season with salt and pepper. Add the wild rice, chicken stock, rosemary, thyme, celery seed, and bay leaves.

Raise the heat slightly to allow soup to simmer, covered, for 20 minutes.

Add chicken pieces, simmer for approximately 20 minutes more until chicken is cooked and rice is tender.

To finish the soup, add zest of one lemon and lemon juice, whole milk, and cream. Season with more salt and pepper to taste.

To thicken the soup, melt 1⁄4 cup of butter in a separate small pot and whisk 1⁄4 cup of flour into it and stir for a minute or two.

Add this flour and butter paste to the soup to thicken. Repeat if you like your soup extra thick.

Bring the soup back up to temperature and serve with fresh thyme sprinkled on top.

Notes

I highly recommend using homemade bone broth for superior flavor and nutrition. You can use homemade or store-bought broth.

The longer the soup sits, the more the flavors develop, so if you’re able to make it earlier in the day and have it sit for several hours in the fridge before reheating it, the lemon flavors really come out best.

There’s so much flavor packed into this rich, creamy chicken and wild rice soup. It is so filling, but I highly recommend serving it with a side of sourdough bread. Nothing beats dipping warm sourdough bread, smothered with butter, into your hot soup. Nothing.

How To Store Chicken and Rice Soup:

Place in an air-tight container in the fridge for up to two days.

Unfortunately, this soup doesn’t freeze well due to it containing cream and rice. The cream may curdle and the rice can get mushy.

It is a seriously delicious meal, so you will want to print the recipe off to make it over and over again.

If you tried this recipe let me know!

Maria J 💜 – The Naturally Blooming

If you’d like more homemade Ideas check out my other recipes and be sure to subscribe to my free newsletter for latest recipes sent straight to your inbox 📨

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Further Reading

PURÉ DE YAUTÍA (MASHED MALANGA ROOT)

If you’re interested in easy cooking, you certainly can’t do any better than a malanga mash, also known as taro, or malanga. Learn everything about yautía, our nutritious root vegetable.

WHY WE ❤️ IT


Puré de yautía, o yautía majada (malanga mash) is not as commonly found on our table as mangú (mashed plantains), boiled yuca, or auyama mash, but it is one of our traditional breakfast dishes.

WHAT’S YAUTÍA?


Yautia is a culinary family of root vegetables that are not all members of the same botanical family, among them yautia blanca (Xanthosoma sagittifolium, dasheen, malanga blanca), yautia amarilla (Xanthosoma atrovirens, malanga amarilla), and yautia morada (Xanthosoma violaceum, malanga morada).

Yautia coco (Colocasia esculenta, malanga coco, taro, or cocoyam) is a different species.

The genus of Colocasia plants is native to tropical America, while the genus Xanthosoma is native to Asia and India. They thrive in our region as they do in all tropical climates, and are also very popular in Cuba and Puerto Rico.

TASTE AND APPEARANCE


Yautias are elongated roots with reddish-brown thin skin, and potato-like flesh. The yautias in the Colocasia family differ in the color of the flesh: white yautia root has white flesh, yellow yautia has yellow flesh, and purple yautia has light purple flesh.

Once cooked, yautias have a flavor and consistency vaguely similar to potato, and with only a slight difference among each other. Cocoyam has a different texture and appearance, with purple specks and a more granular flesh when cooked.

NUTRITIONAL VALUE


Yautía is a high-starch, carbohydrate-rich root vegetable. 100 grams of yautia contains:

Calories 98 | Total Fat 0.4g | Saturated Fat 0.1g | Cholesterol 0 | Sodium 21mg | Total Carbohydrate 24g | Dietary Fiber 1.5g | Protein 1.5g | Vitamin D 0.00mcg | Vitamin C 0 | Calcium 9.00mg | Iron 0.98mg | Potassium 598mg.

HOW TO PEEL YAUTÍA


You can peel yautía with a potato peeler or paring knife, the thin brown peel is removed very easily. Wash it after peeling.

HOW TO COOK YAUTÍA


Yautias are usually boiled and served as mash, or boiled in pieces as a side dish. They are also added to soups and stews (like sancocho), or – less commonly – as fried chips. Yautia can also be added to pasteles en hoja.

ABOUT THIS RECIPE


For this recipe, I have used yautía blanca, as it’s the most common one here, but you can use yellow yautía or purple yautía. Cocoyam (yautía coco) has a different texture and consistency, so the recipe will not work exactly the same.

This recipe yields 4 servings of about ¾ cup of puree. Double the recipe for a larger serving.

Buen provecho!

Maria The Naturally Blooming 💗

RECIPE

Ingredients

1½ pound yautía (malanga), [0.7 kg]
1 tablespoon salt, (plus more for seasoning at the end)
½ stick butter (salted), [113 grams]
¾ cup milk (whole or skim)
1 tablespoon garlic powder
Sauteed red onions, (optional)

Instructions

1. Peel: Peel the yautía with a potato peeler or paring knife, removing the thin brown skin.
Chop the yautía and rinse.

2. Boil: Place the rinsed yautía in a pot, and add sufficient water to cover it plus a couple of inches [5 cm]. Add ¾ tablespoon of the salt to the water.
Boil until they are fork-soft. Once boiled remove from the water and discard the water.

3. Mash: Mash until the mixture is very smooth and there aren’t any lumps (a potato ricer or food mill is perfect for it).

4. Mix: Incorportate butter, and then mix in the milk. Incorporate the garlic powder. Taste and season with salt to taste if you find it necessary.

5. Serve: Cover with the sauteed onion, and serve.

Tried this recipe?
Please review it, and tell us about it! ⭐

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