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Grain Bowl Salad Board with Sesame Seared Tuna

Serves 6


    Arranging salads on a board is a great way to let people choose what they like and build their own bowls according to their tastes. Family and friends can arrange a super hearty grain bowl salad using the protein-packed, iron- and vitamin D-rich ingredients on this board. This salad board takes its cues from a classic Niçoise salad but leans on Asian ingredients and flavour inspirations.


    Jammy eggs

    For perfect “jammy” eggs, bring a pot of water to boil. Using slotted spoon, gently submerge eggs, cover, and set timer for 6 1/2 minutes. While eggs are boiling, fill medium-sized bowl with cold water and ice. The minute the time has elapsed, using slotted spoon, remove eggs and place in ice bath. Allow to cool for 3 minutes before serving.


    Grain Bowl Salad Board with Sesame Seared Tuna


      Orange tarragon tahini dressing
      • 1/4 cup (60 mL) fresh tarragon leaves
      • 1 in (2.5 cm) piece of gingerroot, peeled and grated
      • 1 garlic clove, peeled and crushed
      • 1/4 cup (60 mL) tahini
      • 1/4 cup (60 mL) freshly squeezed orange juice
      • 1 tsp (5 mL) orange zest
      • 1 Tbsp (15 mL) sesame oil
      • 2 tsp (10 mL) low-sodium tamari or soy sauce
      • 2 tsp (10 mL) rice wine vinegar
      • 1/4 tsp (1 mL) dried red pepper flakes
      Sesame seared tuna
      • 1 tsp (5 mL) low-sodium tamari or soy sauce
      • 1 1/2 Tbsp (22 mL) sesame seeds
      • 5 1/4 oz (150 g) ahi tuna steak, thawed from frozen
      • 1 Tbsp (15 mL) sesame oil
      Serve with
      • 2 hearts of romaine, washed and separated
      • 1 head of radicchio, washed and separated
      • 4 cups (1 L) edamame without pods, cooked according to package directions
      • 1 cup (250 mL) raw spelt, cooked according to package directions, drained, and cooled
      • 12 spears of asparagus, blanched in boiling water for 3 minutes and cooled
      • 4 organic eggs, boiled for 6 1/2 minutes


      Per serving:

      • calories390
      • protein26 g
      • total fat18 g
        • sat. fat3 g
      • total carbohydrates34 g
        • sugars3 g
        • fibre10 g
      • sodium251 mg



      In food processor, combine dressing ingredients and pulse until smooth. Refrigerate until ready to use.


      In shallow plate, place 1 tsp (5 mL) tamari. On separate small plate, place sesame seeds. Place tuna steak in tamari and turn to coat on all sides. Transfer tuna to sesame seed plate, coating on all sides. Heat sesame oil on high heat. When pan is hot, add tuna, searing for about 10 seconds on 4 of the 6 sides, until sesame seeds are toasted and golden brown. (Do not sear the smallest surfaces.) Remove tuna to plate, allow to cool, and then cover and refrigerate until ready to serve.


      When ready to serve, on large platter or board, arrange romaine and radicchio leaves, edamame, spelt, and asparagus in separate sections. Using sharp knife, carefully slice tuna and fan out pieces to make them easy to select. Slice eggs in half and arrange on board.


      Provide serving spoons and tongs to make it easier for people to build their own salad according to their preferences.



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      Going Pro

      Going Pro

      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.