Canned tuna is one of the easiest ways to incorporate some additional protein and omega-3 fats (a type of “good fat”) into a quick meal! It’s also high in other vitamins, including vitamin B6, phosphorus, niacin, and vitamin B12. Remember: everything in moderation!
Servings: 12 egg halves
- 1 can tuna (drained, flaked)
- 6 large eggs
- 3 tbsp minced white onion
- 1 tsp Dijon mustard
- 3 tbsp light mayonnaise
- Salt and pepper to taste
- Pot with a lid
- Mixing bowl
- Hard boil eggs by placing eggs in a pot and covering with water. Place lid on pot and bring to a boil.
- When the water is boiling, turn off the heat and let eggs sit covered for 12 minutes.
- Drain. Lightly crack egg shells and peel shells off.
- Cut eggs in half lengthwise. Remove yolks with a spoon and reserve yolks in the mixing bowl. Set whites aside on a plate.
- Add onion, mustard, mayonnaise, and salt and pepper to the yolks. Mash with a fork and mix well.
- Add tuna to yolk mixture and mix well.
- Fill egg white halves with yolk and tuna filling.
- Serve immediately or refrigerate in a sealed container.
Want a more interesting breakfast than just plain old oatmeal? Try these pancake recipes!
Plain Oatmeal Pancakes
These pancakes are delicious and high in fibre!
- 1 egg
- 1/4 cup milk (could be any variety–soy, almond, rice…)
- Butter, margarine, or oil to grease frying pan
- Put all ingredients in a bowl and use a spoon to mix thoroughly. Let sit 1-2 minutes.
- Heat frying pan over medium heat, with a small amount of oil or butter on the bottom.
- Spoon batter into frying pan, making 2-4 evenly sized pancakes.
- Cook on each side until lightly brown.
Oatmeal Cottage Cheese Pancakes
You can top these pancakes with anything you like–maple or table syrup, fruit (e.g. bananas, fresh or frozen berries), jam…
- 1/2 cup (40g) quick oats
- Oil or cooking spray for frying pan
- 1/2 cup cottage cheese
- 4 egg whites
- Skillet or frying pan
- Combine all ingredients in blender and blend until smooth.
- Spray skillet with cooking spray or grease with oil.
- Spoon small, even spoonfuls of batter onto pan, careful to leave lots of space between them.
- Cook on each side until lightly brown.
Oats can be used in both sweet and savoury recipes. For sweet recipes, add a pinch of brown sugar and top with your favourite fruit (e.g. bananas, frozen blueberries). For a quick savoury dish, mix with spinach, butternut squash, corn, carrots, peas, etc.
There are different kinds of oats, too. These include: steel cut oats vs. rolled oats vs. quick/instant oats. These names refer to different cuts of the oatmeal, and each have different cooking times (read packages carefully!). Steel cut cook the slowest, and quick/instant oats cook the fastest. Adjust cooking time based on the oats used.
Savoury Oatmeal with Spinach
- 1/4 cup steel-cut oats
- 1/4 cup tomato/marinara sauce
- 1 cup water
- 1 cup frozen spinach
- Optional: 1/3 cup ground beef
- Boil water and stir in oats. Reduce heat to medium.
- Optional: Brown (cook) beef in a separate pan (if using).
- Cook oats for about 5 minutes, then taste-test. They should be about halfway done (not fully tender and not fully thickened).
- Stir in spinach and continue to simmer on medium heat for about 5 minutes, or until spinach is thawed and oats are preferred chewiness.
- Stir in marinara, finished beef, salt, and pepper. Cook another 1-2 minutes to evenly heat.
Savoury Oatmeal with Bacon, Egg, and Cheese
Serves: ~1 (but you can always increase ingredients to make more!)
- 1/3 cup rolled oats
- 1 tbsp oil
- 2/3 cup water
- 2 slices bacon, diced
- 1/2 small onion, diced
- 2oz cheddar cheese, diced
- 1 fried egg (however you like it!)
- Heat oil in small saucepan over medium heat.
- Add bacon and cook until crisp, about 2-3 minutes, stirring occasionally.
- Transfer bacon to small bowl and set aside. (Tip: line the bowl with some paper towel to help absorb excess oil)
- Add onion to oil and cook, stirring occasionally, until softened and just starting to turn brown (about 3 minutes).
- Stir in oats, water, salt, and pepper.
- Bring to a boil, then turn heat to low and simmer until oats are tender (about 5 minutes).
- Turn off heat and stir in bacon and cheese.
- Transfer to a large bowl and top with a fried egg and more black pepper, if desired.
Serving suggestion: add a little hot sauce (ex/Sriracha chili sauce) to a little mayonnaise (to your taste and spiciness preference) to serve as a sauce for your salmon cakes!
Makes: ~6 salmon cakes
– 1 can salmon
– Canola or vegetable oil
– Optional: flour
Fresh or frozen:
– 2-3 slices stale bread (the ends work really well for this!) cut into very fine pieces or breadcrumbs
– 1 egg
– 1/2 a medium-sized onion, diced
– Optional: 1/2 a red bell pepper, diced
– Optional: paprika, Italian seasoning
– Medium-sized mixing bowl
– Frying pan
– Baking sheet (if you would like to bake your salmon cakes)
– Paper towel
1) Saute onion and pepper in frying pan until tender.
2) Preheat oven to 375 degrees Celsius (if baking your salmon cakes)
3) Add sauteed onion, pepper, bread pieces/breadcrumb, salmon, egg, and seasonings to the mixing bowl. Blend well with a fork.
4) Shape mixture into patties with your hands (optional step: very lightly coat each patty in flour if you want to fry them)
5) Place patties on a lightly greased baking sheet and bake for 10-15 minutes, until golden brown, OR fry at medium heat with a drizzle of oil in a frying pan until firm throughout and golden brown on the outside.
6) Remove patties from oven or frying pan and place on a paper towel to absorb any excess oil.