Mediterranean Tuna Salad (Paleo, Keto, AIP version)

Mediterranean Tuna Salad (Paleo, Keto, AIP version)

Mediterranean Tuna Salad is the perfect quick and healthy lunch recipe! It’s super easy to prepare with just 6 simple ingredients needed and zero cooking time. This delicious salad recipe is paleo, low-carb, keto and can be made AIP by substituting tomatoes for cucumbers, olives or avocado.

DID YOU KNOW? Tuna fish is right up there with other healthy types of fish, such as salmon, when it comes to nutrition — it packs a good amount of protein and heart-healthy omega-3 fatty acids.

Tuna’s high protein content makes it an excellent addition to a weight loss diet since it can help reduce your appetite, prevent cravings and keep you feeling fuller for longer.

In addition, protein makes up the foundation of your hair, skin, nails and muscles; is crucial for the synthesis of certain enzymes and hormones; and is used for the growth and repair of tissues.

So, including more tuna fish in your diet can help provide your body with the protein that you need.

Lastly, tuna is rich in omega-3 fatty acids (a.k.a. fish oil), which may be able to alleviate inflammation and reduce the risk of disease. Fish oil has potent anti-inflammatory properties, and multiple studies have shown that it could be therapeutic for autoimmune conditions like Crohn’s disease, lupus, rheumatoid arthritis and psoriasis.

NOTE: Stick to wild types of tuna that are caught using the Pacific troll or pole and line methods. Also, avoid Atlantic bluefin tuna, which may have a negative impact on both the environment and your health because it is over-fished and often farm-raised.

Mediterranean Tuna Salad Paleo Keto

What you need for Mediterranean Tuna Salad:

  • Wild skipjack tuna
  • Mixed greens salad
  • Cherry tomatoes
  • Extra virgin olive oil
  • Balsamic vinegar
  • Oregano

Looking for more canned fish recipes? You’ll love these …

Mediterranean Tuna Salad Paleo Keto

Mediterranean Tuna Salad

Mediterranean Tuna Salad is the perfect quick and healthy lunch recipe! It's super easy to prepare with just 6 simple ingredients needed and zero cooking time. This delicious salad recipe is paleo, low-carb, keto and can be made AIP by substituting tomatoes for cucumbers, olives or avocado.
Prep Time: 5 minutes
Course: Dinner, Lunch
Cuisine: AIP, Keto, Low-Carb, Mediterranean, Paleo
Servings: 1

Ingredients
 

  • 1 can wild skipjack tuna, drained
  • 3-4 cups mixed greens
  • 6 cherry tomatoes, halved, (replace with olives, cucumbers or avocado for AIP version)
  • 2 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • 1/2 tsp dried oregano
  • Sea salt and black pepper, to taste

Instructions
 

  • In a bowl or container, add greens, tuna, tomatoes, oregano, salt and pepper.
  • If you're eating right away, drizzle with olive oil and vinegar and toss. If you're taking it to go in a container, drizzle with olive oil and vinegar then shake container right before you eat to coat ingredients.

Notes

Replace tomatoes with olives, cucumbers or avocado for AIP version.
Keyword balsamic vinegar, canned tuna, dairy free, extra virgin olive oil, gluten free, grain free, healthy salad, leafy greens, soy free, tomatoes
Orange & Avocado Salad (AIP, Paleo, Plant-Based)

Orange & Avocado Salad (AIP, Paleo, Plant-Based)

Orange & Avocado Salad is fresh, high in fibre and delicious! This salad recipe uses simple ingredients like leafy greens, avocado, orange, lime juice, basil and extra virgin olive oil. It’s the perfect salad to have alongside fish or meat. AIP, paleo, plant-based, low-carb & keto friendly.

Oranges are not only a great source of vitamin C – providing 163% of your daily needs in just one orange – but they’re also a great source of fiber. One large orange provides you with 17% of your daily fiber needs.

Fiber from whole foods is important for both weight loss and gut health, here’s why …

Fiber can help stop cravings and hunger since it moves through the GI tract slowly, creating a sense of fullness. Feeling full and satisfied from whole foods will help keep you on track with good eating habits, making weight loss easier.

Fiber adds bulk to stool which helps to increase stool frequency. Healthy and frequent bowel movements are an important part of gut health.

In addition, whole food fiber also acts as a prebiotic which fuels good gut bacteria. Healthy gut bacteria are not only important for good gut health, but also weight loss and many other areas of health.

DID YOU KNOW? The FDA approves the de-greening (forced ripening) of oranges, making it difficult to select the ripest and most flavourful fruit. If you buy organic oranges, you will know for certain that they have not been de-greened.

Orange & Avocado Salad (AIP, Paleo, Plant-Based)

What you need for Orange & Avocado Salad:

Want more fresh & healthy salad recipes? You’ll love these …

Orange & Avocado Salad (AIP, Paleo, Plant-Based)

Orange & Avocado Salad

Orange & Avocado Salad is fresh, high in fibre and delicious! This salad recipe uses simple ingredients like leafy greens, avocado, orange, lime juice, basil and extra virgin olive oil. It's the perfect salad to have alongside fish or meat. AIP, paleo, plant-based, low-carb & keto friendly.
Prep Time: 5 minutes
Course: Salad
Cuisine: AIP, Keto, Low-Carb, Paleo, Plant-Based
Servings: 2

Ingredients
 

  • 6 cups salad greens
  • 1 orange, sliced
  • 1 avocado, sliced
  • 4 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • 1 tbsp lime juice
  • 1 tsp dried basil , or 1 tbsp. fresh basil chopped
  • Sea salt, to taste

Instructions
 

  • Place salad, orange, avocado (and basil, if using fresh) into a bowl.
  • Add all other ingredients into a small jar and shake, shake, shake!
  • Add dressing to salad and toss.
Keyword dairy free, gluten free, grain free, healthy salad, summer salad

 

Raspberry Tuna Salad (AIP, Paleo, Low-Carb)

Raspberry Tuna Salad (AIP, Paleo, Low-Carb)

Raspberry Tuna Salad is the perfect healthy lunch recipe! It’s super quick to prepare and packed with antioxidant-rich ingredients and fresh flavour. This easy and nutritious recipe is AIP, paleo, low-carb & keto friendly.

Are you looking for healthy meal ideas that you can easily pack up and take with you to work?

I happen to be a pro at easy and portable lunches and dinners since I spend a couple of long days at my studio each week. On these days, I pack a breakfast/lunch (which is usually a big @$$ smoothie) and dinner.

My dinners usually consist of either canned wild salmon, sardines or tuna mixed in a salad or I add some good stuff to my canned fish and wrap it in my favourite gluten free coconut wraps or green wraps.

Here’s one of my quick and easy salad recipes that I put together in the morning before work and store in the fridge until it’s time to eat. I just shake everything up and voila – healthy and delicious food is served! If you don’t have a fridge at work, use a small cooler bag with an ice pack.

Raspberry Tuna Salad (AIP, Paleo, Keto)

What you need for Raspberry Tuna Salad:

  • Wild albacore tuna
  • Spring mix salad
  • Raspberries
  • Coconut yogurt or kefir
  • Extra virgin olive oil
  • Balsamic vinegar
  • Basil

Looking for more healthy & quick lunch recipes? You’ll love these …

Raspberry Tuna Salad (AIP, Paleo, Keto)

Raspberry Tuna Salad

Raspberry Tuna Salad is the perfect healthy lunch recipe! It’s super quick to prepare and packed with antioxidant-rich ingredients and fresh flavour. This easy and nutritious recipe is AIP, paleo, low-carb & keto friendly.
Prep Time: 5 minutes
Course: Dinner, Lunch
Cuisine: AIP, Keto, Low-Carb, Paleo
Servings: 1

Ingredients
 

  • 1 can wild albacore tuna
  • 4 cups spring mix salad
  • 1/2 cup raspberries, fresh or frozen
  • 2 tbsp unsweetened coconut yogurt , or coconut kefir
  • 1 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • 1/2 tsp dried basil, or 1 tsp chopped fresh basil
  • Sea salt, to taste

Instructions
 

  • Place all ingredients in a large glass (or BPA free) container.
  • Keep refrigerated (or in a cooler bag) until ready to eat.
  • Shake container to mix all ingredients and enjoy!
Keyword coconut yogurt, dairy free, gluten free, grain free, healthy salad, quick meals, raspberries
Creamy Dill Coleslaw (Keto, Paleo)

Creamy Dill Coleslaw (Keto, Paleo)

Creamy Dill Coleslaw is the perfect healthy go-to side dish when you’re short on time or preparing food for multiple people. This plant-based, keto & paleo friendly side is packed with nutrients that are detoxifying and waistline loving.

DID YOU KNOW? Cabbage is packed with many beneficial vitamins, minerals, plus water and fiber, making it a great vegetable for weight loss & gut health.

Cabbage is full of gut-friendly insoluble fiber, a type of carbohydrate that can’t be broken down in the intestines. Insoluble fiber helps support digestive health by adding bulk to stools and promoting regular bowel movements.

In addition, cabbage is rich in soluble fiber, which has been shown to increase the number of beneficial bacteria in the gut, like Bifidobacteria and Lactobacilli.

Now, the trick to making a quick coleslaw with cabbage is using a food processor. Simply throw all ingredients in and process until everything is roughly chopped and well combined.

There’s a lot of room for creativity with coleslaw which makes it a fun side dish to prepare. Feel free to use different veggies, herbs and spices. Also, if you don’t have a healthy version of mayo (without vegetable or seed oils), I recommend replacing mayo with 1/2 an avocado or full fat coconut yogurt/kefir.

Creamy Dill Coleslaw Plant-Based Paleo Keto

What you need for this recipe:

  • Cabbage
  • Carrots
  • Dill
  • Green onion
  • Garlic
  • Lemon juice or apple cider vinegar
  • Avocado oil mayo
  • Sea salt & black pepper

Serve Creamy Dill Coleslaw with:

Creamy Dill Coleslaw Plant-Based Paleo Keto

Creamy Dill Coleslaw

Creamy Dill Coleslaw is the perfect healthy go-to side dish when you're short on time or preparing food for multiple people. This plant-based, keto & paleo friendly side is packed with nutrients that are detoxifying and waistline loving.
Prep Time: 10 minutes
Total Time: 10 minutes
Course: Side Dish
Cuisine: Keto, Low-Carb, Paleo, Plant-Based
Servings: 3

Ingredients
 

  • 1/2 large green cabbage
  • 2 large carrots
  • 4 sprigs fresh dill , or 1 tsp dried dill
  • 1 green onion
  • 1 small garlic clove
  • 2 tbsp lemon juice, or apple cider vinegar
  • 2 tbsp avocado oil mayo*
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper

Instructions
 

  • Chop cabbage, carrots and green onion into large chunks.
  • Place all ingredients into a food processor and process until vegetables are roughly chopped and ingredients are well combined. Do not over process.
  • Eat right away or store in an airtight container in the fridge and use within a day.

Notes

If you don't have a healthy version of mayo (without vegetable or seed oils), I recommend replacing mayo with 1/2 an avocado or 2 tbsp. full fat coconut yogurt/kefir.
Keyword cabbage, carrots, dairy free, gluten free, grain free, healthy side, raw, super bowl
Pumpkin & Beef Salad (AIP, Paleo, Low-Carb)

Pumpkin & Beef Salad (AIP, Paleo, Low-Carb)

Pumpkin & Beef Salad is the perfect go to dish during the busy work week! It’s super quick and simple to prepare, and loaded with heart healthy omega 3’s from grass-fed beef, antioxidants from dark leafy greens and fiber from pumpkin. These simple ingredients come together to make this salad absolutely delicious & extremely satisfying.

OK, so I’m only human which means there are many moments where the thought of spending an hour in the kitchen to prepare a healthy meal is just not appealing (especially after a long day of work).

Given that these moments happen quite often and I refuse to settle for low-quality food, I created a handful of go-to recipes that I can whip up in 20-minutes or less.

This Pumpkin & Beef Salad recipe is a heartier version of my Beef Salad and one of my go-to meals when lazy and hungry Jen strikes.

It also makes for a great post-workout meal since 1 cup of cooked pumpkin has 564 mg of the refueling nutrient potassium. Potassium helps to restore the body’s electrolytes after a heavy workout and keeps muscles functioning optimally.

Pumpkin & beef salad

What you need for Pumpkin & Beef Salad:

  • Grass-fed ground beef
  • Lemon
  • Garlic
  • Cumin (omit for AIP version)
  • Coriander
  • Canned pumpkin
  • Salad greens
  • Extra virgin olive oil
  • Balsamic or apple cider vinegar

Want more quick & healthy dinner recipes? You’re going to love these …

 

Pumpkin & beef salad

Pumpkin & Beef Salad

Pumpkin & Beef Salad is the perfect go to dish during the busy work week! It’s super quick and simple to prepare, and loaded with heart healthy omega 3’s from grass-fed beef, antioxidants from dark leafy greens and fiber from pumpkin. These simple ingredients come together to make this salad absolutely delicious & extremely satisfying. 
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Dinner, Lunch
Cuisine: AIP, Keto, Low-Carb, Paleo
Servings: 2

Ingredients
 

  • 1 lb grass-fed ground beef
  • Juice of 1/2 lemon
  • 2 cloves garlic, finely chopped
  • 1/2 tsp cumin, (omit for AIP version)
  • 1/2 tsp coriander
  • 398 ml canned pumpkin
  • Sea salt, to taste
  • Black pepper, to taste (omit for AIP version)

Salad

  • 8 cups salad greens
  • 4-5 tbsp extra virgin olive oil
  • 2 tbsp balsamic or apple cider vinegar, (I like to mix the two)
  • Sea salt , to taste

Optional toppings

  • Toasted pine nuts , (omit for AIP version)
  • Sprouts of choice

Instructions
 

  • Add ground beef and lemon juice to pan. Break a part meat as you cook over medium heat.
  • When beef is 3/4 of the way done, add garlic, cumin, coriander, salt & pepper.
  • Cook until garlic becomes fragrant then mix in pumpkin. Cook for 5-minutes. Taste and add more salt if needed.
  • In a large bowl, dress salad greens with oil, vinegar and sea salt. Toss salad and place onto a dish.
  • Add cooked pumpkin & beef onto the salad and enjoy!
Keyword gluten free, grain free, grass fed beef, healthy salad, pumpkin, soy free
Mediterranean Cobb Salad (Paleo, Keto, AIP Version)

Mediterranean Cobb Salad (Paleo, Keto, AIP Version)

Mediterranean Cobb Salad is a flavourful and delicious salad that serves as a complete meal. It’s packed with tons of nutrients, antioxidants, healthy fats & protein. Enjoy for lunch or dinner! Dairy free, paleo, low-carb, keto + AIP version provided.

DID YOU KNOW? Most restaurant salad dressings contain low-quality industrial seed and/or vegetable oils that are oxidized.

These inflammatory oils can cause a long list of health problems even when consumed in small quantities over a period of time.

When ordering salads at restaurants, I always request no dressing and ask for olive oil and balsamic vinegar (or whatever vinegar they have) instead.

When preparing salad dressings at home, I opt for heart healthy and anti-inflammatory oils like extra virgin olive oil and avocado oil. These high-quality fats allow us to absorb fat-soluble vitamins from food and support all our hard working cells therefore keeping us healthy and youthful.

Consider replacing inflammatory vegetable and seed oils in your diet with healthier oils like extra virgin olive oil, avocado oil and coconut oil.

Mediterranean Cobb Salad Paleo, Keto AIP

What you need for Mediterranean Cobb Salad:

  • Chicken thighs (bone in, skin on)
  • Hard boiled eggs (omit for AIP version)
  • Avocado
  • Cherry tomatoes (replace with olives for AIP version)
  • Mushrooms
  • Red onion
  • Spring mix salad
  • Balsamic vinegar
  • Avocado oil and/or extra virgin olive oil
  • Garlic
  • Lemon
  • Dried basil
  • Dried oregano
  • Smoked paprika (omit for AIP version)

Looking for more healthy salad recipes? You’ll love these …

Mediterranean Cobb Salad Paleo, Keto AIP

Mediterranean Cobb Salad

Mediterranean Cobb Salad is a flavourful and delicious salad that serves as a complete meal. It's packed with tons of nutrients, antioxidants, healthy fats & protein. Enjoy for lunch or dinner! Dairy free, paleo, low-carb, keto + AIP version provided. 
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Course: Dinner, Lunch
Cuisine: AIP, Keto, Low-Carb, Mediterranean, Paleo
Servings: 2

Ingredients
 

  • 4 chicken thighs, bone in, skin on
  • 2 hard boiled eggs, cut in half , (omit for AIP version)
  • 1 avocado, skin removed, cut in half
  • 1/2 cup cherry tomatoes, cut in half, (replace with olives for AIP version)
  • 1 pack sliced mushrooms
  • 1 small red onion, sliced
  • 8 cups spring mix salad
  • 1 tsp balsamic vinegar
  • 1 tsp avocado oil
  • Sea salt and black pepper, to taste

Chicken marinade

  • 1 garlic clove
  • 1 tbsp lemon juice
  • 1 tbsp avocado oil
  • 1/2 tsp dried basil
  • 1/2 tsp dried oregano
  • 1/4 tsp smoked paprika, omit for AIP version
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper

Salad dressing

  • 4 tbsp. extra virgin olive oil or avocado oil
  • 2 tbsp balsamic vinegar
  • 1 tsp dried basil
  • 1/2 tsp dried oregano
  • Sea salt , to taste

Instructions
 

Chicken

  • Preheat oven to 425F.
  • Add ingredients for chicken marinade to blender or food processor and create a marinade for chicken.
  • Coat chicken thighs in marinade (Optional: Let marinate overnight or for a few hours if possible) then bake for 30-35 minutes. Prepare other items below while chicken cooks.

Onion & Mushrooms Sauté

  • Using a stove top pan, heat 1 tsp avocado oil then add onion and mushrooms.
  • Add 1 tsp. balsamic vinegar and sea salt.
  • Cook over medium-low heat until all pan juices have cooked off. Cover and keep warm.

Salad

  • In a large bowl, toss spring mix salad with salad dressing ingredients.
  • Divide salad onto two plates. Add cherry tomatoes, avocado, eggs, onion/mushroom sauté & chicken thighs. Top with fresh ground black pepper.

How to make perfect hard boiled eggs

  • Place eggs in a pot and cover with cool water by inch.
  • Bring water to a boil over high heat.
  • Once water begins to boil, remove pot from burner and allow eggs to cook in the pot of hot water for 8-10 minutes.
  • Drain water and immediately run cold water over eggs until cooled.
  • Peel and enjoy in your favourite recipe or on its own.
Keyword avocado, chicken, dairy free, gluten free, grain free, healthy salad, mushrooms, onion, soy free, tomatoes