One pantry item I’m always guaranteed to have on hand is canned tuna. With but a moment’s notice, the contents of this small yet mighty tin of goodness can be added to casseroles, sandwiches, sushi, salads, pasta, toasties, pizza or wraps, providing not only a hearty hit of protein and omega-3 fats but a lovely juicy texture as well. With tuna on my mind and plenty on hand, I decided to whip up a light lunch using the low salicylate ingredients* I found tucked away at the bottom of the fridge. What I was left with was a hearty tuna bean salad topped with boiled eggs and a sprinkling of cashews for some added crunch. Easy to prepare, yummy to eat, and filling enough to last until snack time, I’m chuffed to say that this is a recipe I’ll continue to have on rotation, keeping me both nourished and satiated during what is a lovely albeit busy season of life.

Enjoy xx

Note: if you tolerate any medium salicylate foods you could add some peeled cucumber for added diversity.

Low Salicylate Tuna and White Bean Salad

Serves 2

Equipment

• Peeler
• Cutting board and knife
• Measuring cups
• Measuring spoons
• Mixing bowl
• Saucepan
• Storage container

Ingredients

For the salad

2 big handfuls of shredded iceberg lettuce (rinsed and sliced)

1 can of bamboo shoots (drained and rinsed)

1 celery stick (chopped)

3 Tbsp spring onions (rinsed and finely chopped)

3 Tbsp chives (rinsed and finely chopped)

1 can cannellini beans (rinsed and drained)

2 boiled eggs (quartered)

1 small can of tuna in spring water (drained)

2 Tbsp roasted unsalted cashews (roughly chopped)**

For the dressing

2 tsp of sunflower oil

1/2 Tbsp maple syrup

1 Tbsp of malt vinegar

Pinch of salt

Method

1.) Place lettuce leaves, bamboo shoots, celelry, spring onion, chives and beans in a large bowl.

2.) Boil eggs then peel and slice into quarters. Set aside.

3.) For the dressing, combine ingredients in a jar with a lid and shake well. Alternatively, put ingredients in a small bowl and whisk until combined

4.) Pour dressing over salad ingredients in large bowl and then give it one final toss before dishing into serving bowls. Top each serving bowl with boiled eggs, tuna, and a sprinkling of cashews.

Need a little more? Serve salad with a side of toast slathered in butter or some quinoa crispbreads topped with slices of cheese or some cream cheese.

Note: if you tolerate any medium salicylate foods,  you might want to try including some peeled cucumber for added diversity.

**While cashews have historically tested low for salicylates, more recent tests (Malaker et al. 2017) which retested with free and bound salicylates found cashews to be in the high category. Most people tolerate cashews well, while others may be prone to a reaction, in which case, omit from dish in future if you do find you experience any adverse affects.