At this point, you probably all know that I’m a huge advocate of preparing meals that you can eat throughout the week, or whose leftovers will serve to prepare a quick meal later on. Preparing a salad is a phenomenal opportunity to slice up vegetables (that can be used for many other things) as well as portion out mini-salads for lunches at work or school throughout the week. For those of you who need a little more than a salad, I’ve included my 2 minute avocado tuna salad recipe.
For the salad:
lettuce (I used romaine; try mixing it with bitters).
1 red pepper
walnuts (or any nuts/seeds)
feta cheese (again, any cheese you prefer)
croutons (cut up old bread, toss in olive oil and assorted herbs, bake)
For the sandwich:
1/2 can of tuna
1 bread roll
1/3 small onion
1/2 very ripe avocado
1 tbsp mayo
Parsley (a couple of sprigs)
Fresh ground pepper
- Chop the whole head of lettuce. Slice red pepper and cucumber.
- Crack open walnuts.
- Drain can of tuna, dice onion and mash half an avocado in a bowl for the sandwich.
- Separate the chopped lettuce into separate meal or side dish-sized portions. (1 head should equal 4).
- Add the red pepper and cucumber to the separated portions. This is the base for your salad.
- Combine tuna, mashed avocado, diced onion, tbsp of mayo, squirt of lime juice and fresh cracked pepper in a bowl and mix until creamy.
- Place the separated salads into mason jars or tupperware containers.
- Add the walnuts, crumbled feta. Put the croutons in last to avoid sogginess.
- Whip up a quick vinaigrette in a small mason jar that you can use throughout the week. A foolproof recipe is 2/3 oil, 1/3 vinegar with a dash of salt and pepper. Add a little dijon mustard, some lemon and/or honey to liven it up a bit.
- Slice open the bread roll and pile it full of the tuna mixture. Add the chopped parsley and you can chomp away.
A good rule of thumb for a salad is to have at least two other vegetables (or fruits) to compliment your choice of lettuce(s), as well as one type of cheese, one type of nut/seed, and something crunchy if you want to spoil yourself. Oh and, the tuna and avocado mixture is great for a post-workout boost. Top with a strong cheese and place it in the panini press if you want to take this to the next level.
A week’s worth of salads by the pros – Hello Natural
For those skeptical of the mason jar method – Organize Yourself Skinny
For the real deal avocado tuna salad – The Healthy Maven