Easy Tuna Cakes

I try to have a protein source at every meal, but this standard can be hard to meet in a pinch. Cooking meat often takes more time and effort than I have, so I’m always looking for fast and easy protein sources that take only a few minutes to prepare. I’ve found a winner of a quick protein recipe in…

Tuna Cakes (full recipe below)

From start to finish, this takes less than 10 minutes, and there are relatively few ingredients. Plus, who doesn’t have a can of tuna sitting in their pantry?

All you need to do is beat one egg:

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Add a can a tuna:

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Two tablespoons flour of choice (I used whole wheat), a few shakes of your favorite seasoning, and a small squeeze of mustard (I used dark):

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Stir to combine and scoop onto a pre-heated skillet as two patties:

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Let cook for 2-3 minutes, then flip:

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Easy. Quick. Delicious.

Easy Tuna Cakes, serves 1
Ingredients
- 1 egg
- 1 can of tuna
- 2 tbsp flour
- a few healthy shakes of seasoning
- small squeeze mustard
Method
Beat egg in a medium-sized bowl.
Add all other ingredients.
Place as two patties on a pre-heated skillet, 
cooking 2-3 minutes per side.

Spiced Chickpeas with Mixed Greens

When I made roasted tomato coconut soup last week, the recipe called for two tablespoons of tomato paste. Unfortunately, tomato paste comes in a 6oz jar. As a result, I’ve had 6 ounces (less 2 tablespoons) of tomato paste sitting in my fridge for the last few days. I also had about half of a 12oz bag of mixed greens, so I decided to use these two ingredients as the basis for a dish. Wanting to involve a protein, chickpeas seemed like a good fit.

On my roommate’s recommendation, I checked out a Spinach and Chickpeas recipe from Smitten Kitchen. Referencing Smitten Kitchen’s spices, I made up my own recipe. *full recipe below

Heat 1 tablespoon red wine vinegar, 1/4 cup water, and 6 ounces tomato paste (less 2 tablespoons) in a skillet:

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Stir to combine and add one can of garbanzo beans, drained and rinsed:

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Add a heaping 1/4 teaspoon each of paprika and garam masala, stir to combine:

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Add 6oz mixed greens (this is an approximation as I used about half of a 12oz bag):

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Continue to mix until the greens cook down:

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This entire recipe look less than 15 minutes to come together. I divided it into two tupperwares with some roasted potatoes to bring for lunch during the week:

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Ingredients
- 6oz can of tomato paste
- 1/4 cup water
- 1 tablespoon red wine vinegar
- 1 can of garbanzo beans, drained and rinsed
- heaping 1/4 teaspoon paprika
- heaping 1/4 teaspoon garam masala
- 6oz mixed greens
Method
Combine water, vinegar, and tomato paste in a skillet. Stir to combine.
Add garbanzo beans, paprika, and garam masala. Stir to combine.
Add mixed greens and cook, mixing constantly, until the greens wilt.
Serve and enjoy!

Easy Tuna Bean Salad

Sorry for the hiatus in posting – I was out of town last weekend for a work related trip. While away, I managed to get in a couple workouts at the hotel fitness room. I did one 5-mile run:

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And I also got in a 45 minute elliptical workout. I was staying at a Hilton, and the fitness center had the essentials but nothing fancy: two treadmills, two ellipticals, two bikes, and some dumbbells.

When I got home, I was very ready to return to normal eating (food on vacation is fun for a little, but I like to return to my regular routine). I decided to make some tuna bean salad for lunches during the week. This recipe was really easy, took about 10 minutes to put together, and will provide healthy and delicious lunches all week! This is all you need:

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One large can of cannellini beans, one can of tuna, plain greek yogurt, dijon mustard, and capers. I drained and rinsed the beans, drained the tuna, and combined them in a bowl. I topped them with about 1/4 cup of chobani (generously portioned), one tablespoon of dijon mustard, and approximately 1.5 tablespoons of drained capers:

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Mix it all up:

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Divide into four lunches (I put my tuna salad over spinach):

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Top with tomato:

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And eat yummy lunches all week! When I bring these to work, I’ll also bring some pita and hummus to eat with.

Curried Onions and Eggs

I have been really into eggs lately. Specifically, soft-boiled eggs. They are a great protein source for lunch or dinner, they are SUPER easy to make, and they are incredibly versatile. Since eggs last a long time in the fridge, they are especially convenient for keeping around to use when there’s not a lot of other food in the house. Last week, I was preparing to leave town for 8 days (more on that to come), so I didn’t want to buy any meat or other protein that would go bad if I didn’t finish it. So, eggs were the obvious choice. 🙂 Here is how to make the perfect soft boiled egg:

Bring water in a saucepan to boil. You will need enough water to fully cover whatever number of eggs you want to cook:

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Once water is boiling, add in the eggs. You will want to use a spoon to place the eggs into the water. If you just drop them, there is a chance they will crack by hitting the bottom of the pot:

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Cover the eggs and simmer for 5 minutes (timing is important, so set a timer). Once the eggs are soft-cooked, drain the hot water from the pot immediately and refill with cold water. Let the eggs sit in the cold water for a few minutes:

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Once the eggs are cool, peel and eat or store in the fridge. These particular soft-boiled eggs were made to be served with…brown rice, curried onions, and spinach!

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The curried onions were also an “I don’t have a lot of food in the house and don’t want to buy more” concoction, and they turned out great. All you need is one yellow onion, a little butter, and some curry powder. Heat the butter (I used a couple teaspoons) in a skillet:

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Once the butter is melted, add in a few shakes of curry powder, adjusted to your spice preference:

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Add in the chopped onion:

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Cook until translucent and beginning to brown, stirring frequently (it took about 10 minutes for me):

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Put everything together…

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Delish! Also, as a side note, the brown rice I used here was the quick cook kind. But, instead of using regular water to cook the rice, I used coconut water with a tiny bit of coconut cream. This gave a really nice flavor and a touch of creaminess that I enjoyed. I would recommend it as a pairing with curry and other similarly spiced foods.

 

Hot Quinoa and Spinach Salad

I have a friend who is moving and trying to clear out her kitchen. We decided to make dinner tonight using whatever ingredients she was trying to get rid of. The available items: quinoa, spinach, garlic, lemon, roasted red and yellow peppers (jarred in oil). Let the fun begin!

We combined the quinoa and water with a 1:2 ratio.

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While the quinoa cooked, we got out the rest of the ingredients:

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nice and simple

We chopped up the garlic and roasted peppers and combined in a sauce pan with a little bit of the pepper oil:

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Once heated through, we started to add the spinach and squeeze in lemon juice for additional moisture when necessary:

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Man, that stuff shrinks down fast! We ended up using the entire bag. After the spinach was completely wilted, we added in the cooked quinoa and stirred to combine:

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Easy. Colorful. Healthy.