Tuna Deviled Eggs

Tuna Deviled Eggs.jpg

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

INGREDIENTS

Non-perishables

  • 1 can tuna (drained, flaked)

Fresh/Frozen

  • 6 large eggs
  • 3 tbsp minced white onion

Seasoning

  • 1 tsp Dijon mustard
  • 3 tbsp light mayonnaise
  • Salt and pepper to taste

KITCHEN EQUIPMENT

  • Pot with a lid
  • Mixing bowl

INSTRUCTIONS

  1. Hard boil eggs by placing eggs in a pot and covering with water. Place lid on pot and bring to a boil.
  2. When the water is boiling, turn off the heat and let eggs sit covered for 12 minutes.
  3. Drain. Lightly crack egg shells and peel shells off.
  4. Cut eggs in half lengthwise. Remove yolks with a spoon and reserve yolks in the mixing bowl. Set whites aside on a plate.
  5. Add onion, mustard, mayonnaise, and salt and pepper to the yolks. Mash with a fork and mix well.
  6. Add tuna to yolk mixture and mix well.
  7. Fill egg white halves with yolk and tuna filling.
  8. Serve immediately or refrigerate in a sealed container.

 

Colourful Beet & White Bean Salad

Beet Bean Salad

This gorgeous salad might look too good to eat, but we assure you that it is FABULOUS to eat. You can serve on its own or on top of mixed greens (e.g. spinach, arugula, etc.).

Serves ~4

INGREDIENTS

Non-perishables

  • 1 (16oz) can of whole beets (or equivalent quantity of beets from a jar), well drained and each cut in half
  • 1 (15oz) can of white kidney beans (cannellini)

Fresh/Frozen

  • 1/2 cup reduced fat crumbled blue cheese, or other hard, pungent cheese
  • 1/2 cup coarsely chopped nuts (including walnuts, pecans, almonds, etc.)

Dressing

  • 2 tbsp cider vinegar
  • 1 tbsp Dijon mustard
  • 1/2 tbsp sugar
  • 1/4 cup extra-virgin olive oil
  • Salt and pepper to taste

KITCHEN EQUIPMENT

  • Small bowl for dressing (tip: you could also use a small jar with a well-fitting lid, so you can shake your way to a perfect dressing!)
  • Medium bowl for salad

INSTRUCTIONS

  1. Prepare dressing: in small bowl (or jar), combine cider vinegar, Dijon mustard, and sugar. Gradually add olive oil until well-blended. Season with salt and pepper to taste.
  2. Prepare salad: in large bowl, combine beets and white kidney beans; toss with dressing.
  3. To serve: serve in bowl and top with crumbled cheese and nuts.