Gut Loving Tuna Salad

8+ Plants

This plant-rich, gut-loving tuna salad is a powerhouse of nutrients with a variety of 8 plant sources, ensuring a diverse range of vitamins, minerals, and fibre to nourish your body. The combination of green veggies like cucumber, celery, spring onions and parsley provides antioxidants and supports digestive health. What makes this salad extra special is the addition of probiotics from sauerkraut brine, yoghurt and pickled gherkins, which help promote a healthy gut by boosting beneficial bacteria. The tuna adds a great source of protein and omega-3s, making it a balanced meal that supports your immune system, brain health, and digestion, all while being delicious and satisfying!

Gut Loving Tuna Salad on Cucumber

Serves 2

½ continental cucumber, roughly chopped

1 stick celery, roughly chopped

1 gherkin, roughly chopped

2 spring onions, roots removed and roughly chopped

1-2 sprigs parsley, chives or coriander

1 tsp baby capers

1 can tuna, drained and flaked

1 generous dollop of natural yoghurt or your favourite mayonnaise

1-2 tsp sauerkraut brine

Seasoning to taste (salt + pepper, Mingle ‘Everything Bagel’, Braggs Seasoning, etc)

4 rice or corn thins to serve

Instructions:

1.        Place the cucumber, celery, gherkin, spring onions, parsley and capers in a food processor or chopper and pulse until finely chopped.

2.        Stir through the tuna, mayo, sauerkraut brine and season to taste.

3.        Spoon the tuna mixture onto corn cakes and serve.

Add more plants:

·      Blend some roughly chopped baby spinach into the mixture.

·      Serve with crisp lettuce or swap the corn thins for a sturdy lettuce leave to enjoy as a grain-free wrap.

Notes:

·      If you don’t tolerate or like sauerkraut, swap for a squeeze of lemon juice or apple cider vinegar.

·      For dairy free, choose a dairy free mayonnaise or yoghurt.

·      For egg free, choose an egg free mayonnaise.

·      For a vegan or vegetarian option, see our Gut Loving Vegan ‘Tuna’ Salad Recipe.

·      This is also a great filling for sandwiches or wraps for parties and catering for larger groups as it’s easy to spread and tastes great with some crisp fresh lettuce or rocket leaves.

·      Great to give to kids or to use for baby led weaning – use yoghurt instead of mayonnaise, avoid or reduce the capers (high sodium).  It has a great texture for them to eat from a loaded spoon or use their hands, it’s rich in nutrients and has lots of big natural flavours to introduce them to.  (Caution – allergens: fish, dairy; check additives and sodium in gherkins and capers).