This cold soup makes an excellent starter or light lunch on a warm day. If you don’t like the peppery taste of watercress, try replacing some or all of it with baby spinach.
1 large English cucumber, peeled, seeded, and chopped
1 cup (250 mL) watercress sprigs, washed
5 tsp (25 mL) fresh lemon juice, divided
1/4 tsp (1 mL) mild curry powder
1/2 tsp (2 mL) salt, divided
3/4 cup (180 mL) plain low-fat yogourt
1 Tbsp (15 mL) extra-virgin olive oil, plus extra for drizzling
3/4 lb (350 g) ahi tuna loin or steak
1 large tomato, seeded and diced
1/2 green onion, finely sliced
1 Tbsp (15 mL) chives, finely chopped
1 Tbsp (15 mL) parsley, finely chopped
In blender purée cucumber until smooth. Add watercress, 3 Tbsp (45 mL) water, 4 tsp (20 mL) lemon juice, curry powder, and 1/4 tsp (1 mL) salt, and purée until smooth. Transfer to bowl and stir in yogourt. Cover and refrigerate until well chilled, about 2 hours.
About half an hour before serving, heat olive oil in small frying pan over medium-high heat. Sear tuna (20 seconds per side), transfer to plate, and refrigerate 10 minutes.
With sharp knife, cut tuna into 1/4 in (0.5 cm) dice. In bowl stir together diced tuna, tomato, green onion, chives, parsley, and remaining 1 tsp (5 mL) lemon juice. Season with remaining 1/4 tsp (1 mL) salt.
Divide soup among serving bowls, top with tuna mixture, drizzle with extra olive oil, and serve.
Each serving contains: 202 calories; 24 g protein; 8 g total fat (2 g sat. fat, 0 g trans fat); 9 g carbohydrates; 1 g fibre; 368 mg sodium
source: "Go Fish!", alive #356, June 2012
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.