The Amazon’s versatile Tuna Mayo recipe

 

Hi guys, I hope you are all well and safe during these odd times! I must say, I never thought we would last this long in captivity, but hey, here we are. 😉 Although I’ve got plenty done while at home, there have also been days when I’ve barely moved from the sofa after finishing my client sessions. It’s all about balance, right? I’m proud to say I have finished Netflix (the certificate is in the post), cleaned my house from top to bottom 57 times (I wish they would give out certificates for that) and had conversations with my cats. All these are a lie, except for Silver and I talking to the cats. As you can imagine, the conversations are rather one sided with the cats purring and meowing in turns while we ask them “What is it?” in a hundred different voices while reassuring them how cute they are. Yeah, that just about sums up our days.

Oh, and then there’s the cooking.

I LOVE to cook healthy, fresh meals, you know that, everybody knows that. Except that this week I’m starting to get fed up of this continuous cooking and just wanted a day off (or two), so out came my good old tuna mayo salad recipe, which used to be the most popular one until the turkey burgers and garlic prawns took over! 🙂

The beauty of this recipe is that it can be a salad, a lettuce or tortilla wrap or you can make egg muffins with it, which is exactly what I did today. I have adjusted the recipe many times over the years and found out that it works in so many ways; you can omit or interchange some ingredients and still it will come out lovely!

The base ingredients for the tuna salad are:

  • 1 tin of tuna, drained;
  • 1 heaped tbsp Hellman’s light.

The ingredients I use in my Tuna Muffins but you can omit one or more:

  • 1/2 small red onion, finely chopped;
  • 1 tbsp Capucine capers;
  • 1 stalk of celery, finely chopped;
  • 100g protein cheese (Eat Lean), grated +50g to sprinkle on top;
  • 1 beef tomato, chopped.

Last but not least, ingredients that you can try for your Tuna Salad:

  • 1 chopped cucumber;
  • 200g spiralised & chopped courgette;
  • 2 grated carrots.

You will also need 250g of Two Chicks egg whites and 3 eggs whisked together with a bit of pepper and salt (in case you’re not using capers as they’re salty enough). That is the base of the muffins and perfectly distributes between 12 muffin cups. (For full fat muffins, use one whole egg per muffin cup.)

Spray or baste the tray with a bit of olive oil to ensure muffins won’t stick, pour the egg mix in and drop roughly 1 tbsp of your tuna mix in every muffin cup. You can also add a tiny bit of mayo on top of every muffin before adding the remaining grated cheese – this will allow for a lovely surprise when you bite into the muffins later!

Cook the muffins at 200C for about 15 minutes. If you’re preparing two batches like I did today, allow for an extra 5 minutes cooking time. They’ll come out mega hot so be careful when you bite into them immediately, so just a couple of minutes of cool time might be a good idea. They should slide out of the tray perfectly if you oiled it or if you have a new tray. In case they get stuck, it might be time to invest in a new tray, but don’t worry, they’re only about £5 in Sainsbury’s.

One egg white mix muffin is around 80kcal and 9g of protein, and a whole egg muffin around 109kcal and 8g. I normally have about 4-5 muffins as a meal and back in the olden days when we were still allowed outside, I used to take these with me to eat on the go. No mess, no need for cutlery and you can nibble on one at a time if you’d like instead of having to commit to a full blown meal and it keeps your cravings at bay. Perfect!

Well, that’s it folks! I hope you all have a lovely weekend. What is that, I hear you ask? Oh, you know, the short weekend that comes right after the long weekend that we used to know as Monday to Friday? Hey, just trying to give you some point of reference as to where we are in terms of days and time. 😀

Lots of love,

Rx

Why I don’t support exclusion diets.

My 6 week challenge group is already making great progress and I couldn’t be more proud. Everybody is involved, asking questions and encouraging one another. This morning they brought a challenge to my attention – J-Lo has announced a 10 day no sugar, no carbs challenge and my first thought was: “Oh no!” 😳

My very first diet was a “no starchy carb” diet back in 2010. I had no idea what I was doing at the time so I followed it religiously and didn’t touch anything that even resembled a carbohydrate. Due to lack of explanation from anyone and lack of knowledge on nutrition and nutrients, it got out of hand. It got to the point where I was scared to even eat yogurt (just to bring one example) without feeling guilty. But yoghurt is dairy and dairy contains naturally occurring milk sugars (yes, even Total 0%; it just doesn’t have any fats). It also contains valuable calcium. So you can imagine what removing such a valuable food group would do to one’s body and health. That is just one example as I know at the time my list of foods I would eat was shorter than the list with things I couldn’t/didn’t dare eat. My cravings started getting out of control as I was becoming deficient in minerals and vitamins that I was no longer receiving from the banned food sources. 

As soon as I stopped the diet I went on a mad sugar binge and started eating cakes and chocolate bars and incredible amounts of fruit because I had forbidden it so long that I could no longer stop myself. It took me about 6 months or more afterwards to turn around the mental damage and to learn to “trust” carbs and sugars again. 

You might think “oh relax Rahel, it’s just a challenge” – but I can’t support diets like this as my motto is “everything in moderation”. I am a Nutritionist and I know that there is no reason for any individual to seclude certain food groups unless they have a medical condition that would require this. I’d like to hope J-Lo is encouraging the 10 day challenge to get people to be more healthy and lose a bit of weight while they’re at it. However, a sufficient calorie deficit can be created by simply eating fewer calories across the board without completely excluding any macronutrient groups. If you are already eating for optimal health, you don’t need to worry about a bit of sugar in your tea or in a yoghurt like I did. 

My goal is to leave everyone better than I left them so please be careful if you still wish to try this. If you feel that, like me back in 2010, you currently don’t know what you’re doing when it comes to dieting, please get in touch and I’ll point you in the right direction! 😊