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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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Benefits of red cabbage, a versatile veggie (recipes included)

Red cabbage is an eye-catching and nutritious vegetable. You might have already tried it if you’ve eaten coleslaw or borscht before.

If you want to boost your heart or gut health, try adding red cabbage to your regular diet.

The nutritional profile of red cabbage

Red cabbage, sometimes called purple cabbage, belongs to the Brassica oleracea plant species and is related to other superfoods like broccoli, Brussels sprouts and kale.

Unlike other vegetables in the Brassica family, red cabbage is purple. Its unique color is responsible for its many unique benefits. Anthocyanins provide red cabbage with its unique color, and these compounds are powerful antioxidants that offer several benefits.

When eaten raw, red cabbage is crunchy with a slightly peppery taste. Cooked red cabbage is softer and has a sweeter flavor.

Red cabbage is a nutrient-dense superfood. A serving of red cabbage (89 grams) contains the following nutrients:

  • Carbohydrates – 2 percent of the Daily Value (DV)
  • Fiber – 7 percent of the DV
  • Vitamin C – 85 percent of the DV
  • Vitamin K – 42 percent of the DV
  • Vitamin A – 20 percent of the DV
  • Manganese – 11 percent of the DV
  • Vitamin B6 – 9 percent of the DV
  • Potassium – 6 percent of the DV

Red cabbage: A superfood for your heart and digestive health

Red cabbage contains anthocyanin antioxidants that may help reduce levels of systemic inflammation and protect against some chronic diseases.

Cruciferous vegetables are also rich in compounds called indoles which are linked to improved liver health and detoxification.

Here are six of the amazing benefits of eating red cabbage:

They are full of beneficial plant compounds: 

Data suggests that antioxidants and other phytochemicals offer several benefits and can help prevent disease. Red cabbage may also help prevent cell damage and promote overall health.

Compared to green cabbage, red cabbage contains more of the following antioxidants with different benefits:

  • Anthocyanins and flavonoids, which help lower blood pressure.
  • Carotenoids, which converts to vitamin A, helps boost your eye health.
  • Kaempferol, which helps reduce LDL (“bad” cholesterol) accumulation in the arteries.
  • Vitamin C, which is essential for a stronger immune system.
  • Vitamin K, which is crucial for stronger bones.

Data has also found that sulforaphane, another plant compound found in red cabbage, is associated with heart-health benefits and an ability to prevent certain cancers.

Some studies have shown that red cabbage and other cruciferous vegetables are some of the best dietary sources of indole, which can help improve gut health and detoxify the liver.

Red cabbage can help reduce inflammation

Low-grade chronic inflammation is linked to several health problems such as heart disease, rheumatoid arthritis and Type 2 diabetes.

Experts note that red cabbage can help fight inflammation because of its incredible nutritional profile. According to a test-tube study using an artificial human gut model, red cabbage helped lower markers of gut inflammation by as much as 40 percent.

Red cabbage can help boost heart health

Red cabbage can help improve heart health in several ways:

Red cabbage contains over 36 types of anthocyanins. These compounds can help reduce blood pressure and reduce heart disease risk factors. According to data from observational studies, diets high in anthocyanins may help lower the risk of heart attacks by at least 32 percent.

Kaempferol, another plant compound in red cabbage, can help oxidize bad LDL cholesterol and prevent atherosclerosis.

Red cabbage can boost your gut health

Red cabbage can improve your gut health because it is a good source of dietary fiber that is needed for digestion. Fiber also feeds “good” gut bacteria and promotes regular bowel movements.

Studies also suggest that red cabbage can potentially help lower gut inflammation through its ability to promote the growth of short-chain fatty acids (SCFAs). Higher levels of SCFAs are linked to better liver health.

Red cabbage can boost your liver health

Red cabbage is a great source of dietary indole, and the superfood may have a role in improving your liver health. Studies show that having higher levels of indole is linked to a reduced risk of liver disease.

Findings also suggest that indole can help treat and repair liver damage by lowering the level of toxins in the liver and limiting their effects. Experts believe that this benefit is linked to indole and its role in promoting beneficial SCFAs)in the intestine.

Red cabbage can boost bone health and reduce osteoporosis risk

Nutrients like vitamin C and K, calcium and manganese are all essential for your bone health. They are important for bone growth and they help protect your bone cells from damage.

Nutritious and tasty red cabbage recipes

Red cabbage is a versatile veggie. You can eat it raw in refreshing salads, make dumplings with it or ferment it. Red cabbage can be used to make coleslaw or soups. You can also try these tasty recipes that use nutritious red cabbage.

Red cabbage with pears and mulled port

This recipe pairs red cabbage with a mulled port that gives your dish a beautiful red hue.

Prepare the cabbage ahead and have it chilled or frozen. When you’re ready to cook, reheat the red cabbage in the pan.

Ingredients for 8 servings:

  • 1 Large red cabbage, quartered, cored and thinly sliced
  • 1 Large onion, sliced
  • 4 Pears, diced
  • 200 ml Port
  • 2 Tablespoons soft brown sugar
  • 1 Tablespoon red wine vinegar
  • 2 Star anise
  • 1 Large cinnamon stick
  • 1 Pinch ground cloves

Preparation:

  1. Set the pears aside and place the rest of the ingredients in a large pan and cover with a tight-fitting lid. Cook the ingredients on low heat for one hour.
  2. Stir in the pears, then cover and cook for another hour until the cabbage is tender. Add water if the cabbage seems dry.
  3. If there is still liquid left in the pan after one hour of cooking, turn the heat up until it evaporates.
  4. Season the cabbage with a little salt before serving.

Red cabbage winter veggie soup

Looking for a warming winter soup? Try making a batch of red cabbage veggie soup. This nutritious chunky soup is made with tasty winter vegetables and fresh herbs.

When preparing the red cabbage, remove the tough middle part. Chop the cabbage into 5 mm thick strips or thinner.

To make the soup vegan, replace regular butter with vegan butter or margarine. Add the spinach along with the herbs, crushed garlic and butter towards the end of cooking. Any leftover soup can be refrigerated for up to four days or frozen for three months.

Ingredients for 8 servings:

  • 1.5 l Vegetable stock
  • 300 g Red cabbage chopped into 5 mm thick strips, without the tough middle part
  • 250 g Potatoes, peeled and cubed
  • 50 g Spinach, finely chopped
  • 40 g Celeriac, peeled and diced
  • 3 Tablespoons olive oil
  • 2-3 Tablespoons each of chives, dill and parsley, all finely chopped
  • 2 Tablespoons balsamic vinegar
  • 1 Tablespoon butter
  • 1 Onion, finely chopped
  • 1 Medium carrot, peeled and diced
  • 1/2 Leek, cut lengthwise and finely chopped
  • 1 Garlic, finely grated
  • 2 Allspice berries
  • 1 Bay leaf
  • Sea salt and pepper to taste

Preparation:

  1. In a pot, heat up the olive oil then add the bay leaf, allspice, onion, leek and red cabbage. Stir and cook the mixture over medium heat for five minutes. Stir often.
  2. Add the carrot, celeriac, potato, vegetable stock and balsamic vinegar. Stir the mixture, cover the pot and bring to a boil.
  3. Lower the heat and simmer for about 25 minutes or until the vegetables are fully cooked. Stir occasionally.
  4. Add the spinach, herbs, garlic and butter. Season with salt and pepper to taste.
  5. Add some water or stock to the pot if needed. Cook the soup for two more minutes. Remove the pot from the heat before serving.

Add red cabbage to your regular diet and try these recipes to boost your immunity and gut health.

Blessings to all. Maria🌿` The Naturally Blooming

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Natural healing: 12 Cold and flu home remedies

Cold and flu symptoms like a stuffy nose, headache and scratchy throat often overlap. If you’re not sure whether it’s a cold or the flu, here are some basic guidelines to help you figure out the difference between the two.

Viruses cause both colds and flu, and both are respiratory infections. The best way to tell the difference is by checking your symptoms.

Cold symptoms may include:

  • Cough
  • Headache or body aches
  • Mild tiredness
  • A runny or stuffy nose
  • Sneezing
  • A sore throat

Flu symptoms may include:

  • A dry, hacking cough
  • A headache
  • Moderate to high fever (Not everyone with flu will develop a fever.)
  • Nausea and vomiting, along with diarrhea (More common in children.)
  • Severe fatigue that may last up to two weeks
  • Severe muscle or body aches
  • Shaking chills
  • Sore throat
  • Stuffy and runny nose
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Colds may come on gradually within several days and are often milder than flu. If you have a cold, you may recover within seven to 10 days. However, cold symptoms may last for at least two weeks.

Flu symptoms come on quickly and can be severe. If you have flu, symptoms tend to last from one to two weeks.

Food and drink remedies

You can naturally treat a cold or flu by eating or drinking these healing superfoods.

Apple cider vinegar

Unfiltered apple cider vinegar boosts your intake of “good” bacteria and probiotics when you’re sick. The antioxidants in apple cider vinegar can help reduce inflammation and reset your digestive system.

Don’t take a shot of apple cider vinegar on its own, especially if you’re not used to it. Instead, combine the sour liquid with something else, like honey or water, to create a better-tasting home remedy.

Echinacea tea

Echinacea or purple coneflower can be used to make a soothing tea if you have a cold or flu.

If you have cornflowers in your home garden, harvest the leaves, flowers and roots to make the tea below.

Ingredients for 1 serving:

  • 8 oz. of water
  • 1/2 cup fresh or dried leaves, flowers and roots (1/4 cup if using dried echinacea)
  • 1-2 teaspoons of raw honey

Preparation:

  1. Simmer the water in a small pot over medium heat.
  2. Add the fresh or dried echinacea to the water, cover and simmer for 15 minutes.
  3. Strain the tea into a mug and add honey before drinking.

Elderberry cordial

Elderberry is a superfood that can help relieve the symptoms of a cold and flu. You can either buy organic elderberry gummies or make a warm elderberry cordial at home.

It’s best to use fresh elderberries but if you don’t have some at home, you can use dried berries instead.

To make elderberry cordial, simmer two cups of dried elderberries in three cups of water and one cup of honey. Let the mixture simmer for 30 minutes, then let it sit for one hour to cool.

Strain the mixture and take one tablespoon of the cordial to relieve any cold or flu symptoms.

Garlic soup

Garlic is another superfood that can help reduce your flu and cold symptoms. Add garlic to soups and stews if you’re sick, or try making a soothing garlic soup at home.

Lemon, ginger and honey tea

Lemon, ginger and honey are often used in over-the-counter cold remedies because they are effective.

But if you prefer a natural remedy without any harmful additives, make a warm cup of tea at home using a sliced lemon, grated fresh ginger and honey. Combine all ingredients in a mug, then add hot water. Stir before drinking. (Related: 5 Natural remedies to treat the common cold.)

Stay hydrated

You need to stay hydrated for your overall health, especially if you’re feeling sick.

The human body needs fluid to help fight the germs that cause colds and flu, but it can be hard to get your normal daily water intake when you’re unwell. If you don’t feel like drinking plain water when you have a cold, stay hydrated by consuming chicken noodle soup or soothing herbal teas.

Turmeric milk

Turmeric milk may sound unusual, but this Indian home remedy offers many amazing health benefits. This spice has various health benefits, such as fighting the aches and pains caused by a cold or flu.

To make turmeric milk, combine two cups of whole milk, one teaspoon of turmeric powder, two black peppercorns, two cracked cardamom pods and a half-inch of roughly chopped ginger in a pot.

Heat the mixture on the stove for several minutes. You can also add a sweetener like honey. Let the mixture cool down and strain before drinking.

Vitamin C

It’s crucial to get your daily dose of vitamin C through supplements, orange juice or whole foods. After all, vitamin C helps prevent the symptoms of a cold or flu.

To maintain healthy vitamin C levels, take tablets or consume vitamin C-rich fruits like guavas, kiwis, bell peppers, oranges or strawberries.

Rest and relaxation tips

These techniques can also help your recover faster if you have a cold or flu.

Get enough bed rest

While technically not a remedy, bed rest is important if you’re sick. When you’re unwell, your body needs to spend energy fighting the germs that have infected you.

Resting helps your body recover so don’t feel bad about having to stay in bed. Rest and take naps if you’re feeling weak so you can heal faster.

Create a peaceful atmosphere

It can be hard to rest and relax when your surroundings are noisy and chaotic.

While resting in your room, create a peaceful atmosphere so you can relax and get enough rest. Close the blinds to keep your room dark and turn on some soothing music.

Ask family members to stay quiet so you can take a nap.

Use a humidifier

A humid atmosphere is essential when you have a cold or flu because it will help break out phlegm and congestion.

Keep a humidifier near your bed while you rest. Add several drops of soothing essential oils like lavender to the water so aromatherapy and humidity can help relieve your stuffy nose.

Make a healing salve

A DIY salve made with healing ingredients can also help relieve aches and pains when you’re sick. Making your own salve also ensures that the final product doesn’t contain any harmful ingredients.

You will need a carrier oil, such as olive oil, to help create the salve and carnauba or beeswax. You can also add cocoa or shea butter to the salve, but these ingredients are optional.

Use some of these essential oils to make a soothing salve:

  • Chamomile
  • Eucalyptus
  • Lavender
  • Myrtle
  • Peppermint
  • Sage
  • Spruce

Once you have decided on the ingredients, mix well and store in an air-tight container. Rub a bit of the salve onto your temples, neck and chest to help clear nasal congestion and respiratory problems. Apply the salve to the bottom of your feet and wear socks to help your body absorb the natural oils.

If you have a cold or flu, stay at home and get enough rest. Try natural home remedies like elderberry cordial or turmeric milk so you can recover faster.

Thanks so much for reading! I hope this article has help you to find some natural remedies!

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