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Fusion Salad

This is a great for recipe for summer lunches. This recipe serves one.

Ingredients
1 canned tuna (95g-drained 70g) in springwater (add another for extra protein)
8 cherry tomatoes sliced in half
50g mixed salad

Dressing
½ tsp miso paste (or 1 tbp soy sauce or 1 tbp Worcestershire sauce)
1 tbp 97% fat free mayonnaise (can be substituted with yogurt)
2 tbp lemon juice (or equivalent of orange juice or beetroot pickling juice for colour)
½ tsp dried dill (or thyme or oregano)
½ tsp black pepper (chilli or cayenne to bump up the heat)

Optional Ingredients
1 tbp canned corn kernels
1 baby carrot grated
½  apple (gala, granny smith etc) sliced thinly lengthwise

Directions
Mix salad and tomatoes and lay on a plate. Flake tuna on top. Garnish with optional ingredients.
Thoroughly whisk dressing together.
Dress salad and serve.

Tasty Tuna Sandwich

This receipe is for a quick and easy tuna sandwich, ideal for a quick afternoon bite or light dinner. Serves 1.

Ingredients
2 slices of bread (sourdough/multigrain/rye)
1 canned tuna 1 canned tuna (95g-drained 70g ) in brine
1 tsp low fat mayonnaise
1 small cucumber sliced at an oblique angle
Pinch of black pepper (or chilli or cayenne powder)
1 tbp low fat ricotta/cottage cheese

Optional Ingredients
1tbp avocado spread (mash 1 avocado with ½ tsp iodised salt, 2 tbp lemon juice)
1 tsp dill/thyme

Directions
Spread cheese on bread (toasted is best).
Mix tuna with mayonnaise, herbs, pepper
Spread tuna mix over bread
Add guacamole and lay out cucumbers
Sandwich and munch.

Tips
Try an open face sandwich)
Use untoasted bread. Spread tuna mix over each slice of bread, add cheese on top.
Grill in oven preheated to 200 celcius for 5 minutes.
Add avocado spread and cucumbers and serve.
For a higher protein sandwich, use 3 slices of bread and 2 cans of tuna.
Follow the recipe for tuna mix, spread cheese on 3 slices of bread and use 1 medium cucumber instead.

Tuna Patties

This recipe is for tuna patties which are a good substitute for a hamburger, or just have on its own, a dinner delight. Serves: 1

Ingredients
1 canned tuna 1 canned tuna (95g-drained 70g ) in brine
2 tbp semolina (or bread crumbs)
2-3 tbp whole wheat flour
1 egg
½ zucchini, grated
½ carrot, grated
1 tsp dried dill ( or oregano or thyme)
1 tsp tomato paste (or 1 tbp worcesterchire sauce)
Oil spray (preferably rice bran or grapeseed)

Optional
1 tsp grated parmesan/pecorino cheese

Directions
Mix tuna, zucchini, carrot, dill and egg together. Add parmesan cheese. Add flour 1 tbp at a time until the patties are easy to handle.
Scoop and shape into 1 big patty or smaller ones. Coat patties with semolina or bread crumbs.
Lay out on baking paper and spray with oil.
Bake at 200 celcius for 7-10 minutes or until golden brown.
Serve with tomato/hot sauce

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