Health Management


Recipe of the Week


Healthy eating is easy when food is simple-to-prepare and downright delicious. These nutritionally balanced recipes and cooking tips are here to inspire your menu so you can eat well every day. 

Terrific Tuna and Tomato Salad

Terrific Tuna and Tomato Salad

A perfect way to use summer-ripened tomatoes, this refreshing salad is versatile enough to enjoy for lunch, on a picnic, or for dinner on the patio with family and friends. Serve it over lettuce leaves for added colour and crunch. 

Prep Time: 5 minutes

Makes: 6 servings 

Ingredients

1 L (2 pints) grape tomatoes, halved lengthwise

2 stalks celery, thinly sliced

2 cans (each 120 g drained weight) light flaked tuna in water, drained

250 mL (1 cup) chopped cucumber

45 mL (3 tbsp) red wine vinegar

10 mL (2 tsp) extra virgin olive oil

1 clove garlic, minced

Pinch hot pepper flakes

75 mL (1/3 cup) chopped fresh basil

30 mL (2 tbsp) chopped fresh oregano 

Instructions

1. In a large bowl, combine tomatoes, celery, tuna and cucumber.

2. In a small bowl, whisk together vinegar, oil, garlic and hot pepper flakes. Pour over tomato mixture along with basil and oregano and toss to coat well. 

 

Tips: 

Older kids can help to slice tomatoes and celery, drain tuna and chop cucumber. Little chefs can whisk the dressing together. 

For the best tasting tomatoes, store them at room temperature away from direct sunlight. Putting them in the fridge results in a mealy texture.

No grape tomatoes on hand? No worries. Dice up 4 tomatoes instead. 

Try this salad using canned salmon instead of tuna, or use leftover cooked fish. 

 

 

 Nutrients per Serving %DV
Calories 90 -

Fat

     Saturated

     + Trans

2 g

0 g

0 g

3%

2%

-

Cholesterol 12 mg -
Sodium 116 mg 5%

Carbohydrate

     Fibre

     Sugars

6 g

2 g

4 g

2%

7%

-

Protein 12 g -
Vitamin A - 10%
Vitamin C - 28%
Calcium - 3%
Iron - 8%

 

©All rights reserved. Healthy Canadians. Adapted and reproduced with permission from the Minister of Health, 2015. 

The Ultimate Mixed Bean Salad

A summertime staple, this version is sure to please with its fresh taste and colourful hues. Make this salad a day ahead to let the zippy dressing soak into the beans. 

Prep Time: 15 minutes

Cook Time: 5 minutes

Makes: 8 servings

Ingredients

227 g (8 oz) green beans, trimmed

227 g (8 oz) yellow beans, trimmed

250 mL (1 cup) shelled soy beans (edamame)

1 can (540 mL/19 oz) sodium reduced chickpeas, drained and rinsed

2 stalks celery, thinly sliced

2 green onions, sliced

1 large red bell pepper, chopped

60 mL (1/4 cup) apple cider vinegar

15 mL (1 tbsp) Dijon mustard

15 mL (1 tbsp) canola oil

2 mL (1/2 tsp) fresh ground pepper

60 mL (1/4 cup) each chopped fresh basil and parsley or mint

Instructions

1. In a saucepan of boiling water, cook green and yellow beans and soy beans for 3 minutes, drain well and rinse under cold water to chill. Cut green and yellow beans into 5 cm (2 inch) pieces. Set bean mixture aside. 

2. Meanwhile, in a large bowl, combine chickpeas, celery, green onions and red pepper. Add bean mixture to bowl.

3. In a small bowl, whisk together vinegar, mustard, oil and pepper. Pour over bean mixture and toss to coat. Add basil and parsley and toss again. 

 

Tips: 

You choose the beans. If you prefer, use all green beans or all yellow beans. 

If shelled soy beans are not available, use lima beans or 250 mL (1 cup) of your favourite sodium reduced canned bean, drained and rinsed. 

Little chefs can help trim the beans using their hands to snap off the ends. They can also whisk the dressing together.

This salad keeps on giving. Make ahead, cover and refrigerate for up to two days. Pack some salad with a handful of cheese and crackers for a quick and easy lunch. 

 

 

 Nutrients per Serving %DV
Calories 116 -

Fat

     Saturated

     + Trans

4 g

0 g

0 g

6%

2%

-

Cholesterol 0 mg
Sodium 145 mg 6%

Carbohydrate

     Fibre

     Sugars

16 g

5 g

4 g

5%

22%

-

Protein 6 g -
Vitamin A 16%
Vitamin C - 76%
Calcium - 6%
Iron - 12%

 

©All rights reserved. Healthy Canadians. Adapted and reproduced with permission from the Minister of Health, 2015.