TUNA AND BEAN SALAD - A HEALTHY TREAT!

Canned beans can be found in just about everyone's pantry. Canned tuna fish is a pantry staple as well. So when time is short or when the weather is hot, here is a delicious and nutritious salad that can be prepared in a jiffy. This is an easy, light meal that can be made for lunch or dinner without any cooking involved. Since childhood, I've seen one version or another of this salad on the tables of friends and relatives. It's popular in the Mediterranean and also popular in my house.  Here are some quick nutrition facts:  The tuna fish, of course, is high in protein and contains omega-3 fatty acids. Looking for more protein? Canned beans are a terrific and inexpensive health food. They are high in protein and low in fat. In fact, they contain no saturated fat and have no cholesterol. Beans are very high in fibre, calcium, folic acid, iron, and potassium. Tuna and bean salad is a wonderful addition to the cooking repertoire of those who are diabetic or need more protein in their diet. I give you my version, and I hope you try it!

 Ingredients:

For the salad:

1 small red onion, peeled and diced

2 (7-ounce ) cans water-packed tuna, drained

1 (15-ounce) can garbanzo beans, drained and rinsed

1 (15-ounce) can white or navy beans, drained and rinsed

1 tablespoon capers, rinsed

1 tablespoon chopped celery

A handful of pitted Greek olives (a combination of green and black ones would be nice)

For the dressing:

2 tablespoons parsley, finely chopped 

1 tablespoon basil, finely chopped 

black pepper to taste

a little salt (optional)

1 garlic clove, mashed and very finely chopped

½ teaspoon Dijon mustard

about 5 tablespoons olive oil

juice of one lemon

 Directions: 

• Combine the tuna fish, onions, beans, celery, olives, and capers.
• In a small bowl add all the ingredients for the dressing and mix vigorously.
• Add the dressing to the tuna fish mixture and toss gently.
• Serve on plates garnished with greens and drizzle a little olive oil on top if you like.

This salad can be prepared ahead of time and any left-overs can be stored in the refrigerator for an additional day.

STRAWBERRY and FETA SALAD with HONEY-LEMON DRESSING

Strawberries are in season now, and I'm talking about the small, sweet, locally grown variety. There are lots of ways to use them: how about some strawberry lemonade? How about fruit salad with strawberries as the star ingredient? Or, how about just popping them in your mouth, one by one? Then there is another way in which to serve luscious sweet strawberries, and that is to scatter them on top of a salad. With feta cheese. There is something about feta that truly compliments summer fruit! If you're wondering, yes, salad dressing, if it's the right type, does go well with strawberries. The dressing for this salad includes balsamic vinegar, lemon, honey, and mint: It's a perfect sweet-tangy blend! Greens, avocado, feta, strawberries, and toasted nuts. Just five ingredients and the dressing. Simple and perfectly delicious! 

Make the dressing: 

1/4 cup olive oil

1 Tablespoon  honey

2 Tablespoons lemon juice
1 teaspoon grated lemon zest

1 teaspoon balsamic vinegar
1/2 teaspoon chopped mint

1/2 teaspoon thyme leaves

salt and pepper to taste

• In a small bowl whisk the lemon juice with the lemon zest, honey, balsamic vinegar, mint and thyme. 
• Whisk in the olive oil.
• Season with salt and pepper. 

For the salad: 

feta cheese, crumbled

blue cheese, crumled

strawberries, sliced in half

avocado, sliced

spinach leaves

sliced almonds, toasted

• Arrange the greens on a serving platter and mix in the almonds.
• Top with strawberries and cheese, then sprinkle more sliced almonds on top and drizzle with the dressing.