Buckwheat Tuna Salad

I really did intend to make the Sea Bass. See how beautiful it was?

Now, onto the salad. I am going to repost something here, since the other blog I was working on dissolved. Alternative proteins. Why repost? Well, (1) Its done, by me, and I think its good info (ha! No bias there or anything) and (2) my Buckwheat Tuna Salad is an example of what how to utilize alternative proteins.

First, for info on Buckwheat, check out Dr. Weil?s information about the it-looks-like-a-grain-but-its-not food.

*Begin Repost*

Are you running out of ideas for what to eat? Do you make the same rotation of meal for yourself that include chicken, turkey, chicken, turkey, pork, chicken, turkey, and, oh yeah! Chicken & turkey? Is boredom one reason you revert back to no-so-healthy quick grab, bad for you food habits?

There are a ton of alternative protein sources out there for you, and they taste good, too! More and more stores are carrying items once only found at health food stores. Had a not-so-positive experience with an alternative protein? Don?t let the one or two times leave the negative impression for you. Third time is a charm, right? Besides, making sure your diet includes a variety of foods make certain that you get of appropriate amino acids, right? Where should you begin? That is up to you, your experimentation tolerance, and creativity.

Here?s a little information to help you along the way.

Whole Grain Products, Beans and Legumes: First, if you need to have rice, go with brown rice. And, do so earlier in the day. Remember, limit complex carbs in the evening. Mixed with beans or legumes, brown rice can help with making the meal a complete protein that is loaded in fiber. Second, beans contain almost two times the protein as a similar amount of meat or dairy food. Yes, beans contain fat, but it is unsaturated. Not convinced? How about beans contain no cholesterol, are an amazing calcium source, and is good on iron and B1 vitamins? Third, hummus! Yum! Made of chickpeas/garbanzo beans, you can hit bocoodles of your amino acid fix, plus fiber.

Nuts/Seeds: The word on the street is that nuts are high in calories and fat. Yup! ... Nuts do love their calories. In fact, it saddens me that I have to limit my cashew intake to 15 because of the (approx) 180 calories those little buggers carry! But?.never fear. Nuts are one of the best plant sources of protein, as they are great for fiber, high in antioxidants, and in fat. Fat? The monounsaturated and polyunsaturated fats, I mean. You know, Omega 3, ?the good fat? known to to lower LDL cholesterol. Nuts like almonds, hazelnuts, peanuts, pecans, pistachios and walnuts contain less than 4g of saturated fats (per 50g). But, don?t leave out nut?s best friends, seeds (like flax seeds, pumpkin and sunflower seeds).

Now, that I have said all this?a little healthy reminder. While nuts are a fabulous protein packed snack, moderation should be your middle name. Try to limit your nuttiness to 1 to 2 oz of unsalted nuts a day. And, be sure to grab the unsalted nuts because they?re the goldmines with the most nutrients.

With any nut, nut butter (without sugar), and oil, rancidity is a lingering worry if they are not stored properly. Be sure to keep your nutty proteins in airtight containers and, if possible, in the refrigerator.

Soy: Oh boy?soy! What is Soy? Soy is a species of the legume plant, a member of the pea family. Packing the protein punch, soy-based foods have less saturated fat than meats, and a sweet source of essential amino acids, and are high in fiber, vitamins and minerals. You many hear a lot about soy a lot because tofu, as well as with products like soy-based milk, ice cream, cheeses and yogurt.

When in the form of a bean, like edamame, the little yummies can be cooked/prepped like any other bean. But, then there is tempeh which is made from whole soybeans and sometimes grains, and kind of has a meaty consistency. Then, there is Miso. Miso is also made from soybeans and rice/barley, is a thick paste, and works beautifully for soups.

Lactose intolerant? Soy milk and soy cheeses! Want to spice up bland foods? Soy or Tamari sauce are great too, but watch?.they are high in sodium!

Now, I didn?t forget tofu, nor did I fail to see all the grimaces that crossed your faces when I mentioned it above. Adjectives often associated with tofu. Squishy, gross, dull. No, no no! It is far from Squishy, gross, or dull. In fact, tofu is really very versatile. Usually found in block form, and in different firmness types (soft to firm), tofu can be sliced, diced, mashed, baked, fried, sauteed, marinated, blended, grilled, broiled, steamed. (That was very Waffle House waitress of me!) Used as the main protein in a dish, or the base of a sauce or dressings, tofu will take on whatever flavor you give it.

Fish: Don?t forget about our ocean friends?Fish: Now, you know fish is a fantastic protein and source of omega fats. You really should try to include it in your eating plan 3 to 4 times a week. Be sure to go back to our Fish post from a couple of months back.

Well, I think I have babbled on quite enough for today. What do you think? I will leave you with a ?short? list (okay, paragraph without commas) of alternative proteins you can stick in your purse/pocket for your next trip to the store.

Almond Butter (Without Salt/Sugar Added) Almonds (Without Salt) Black Beans Brazil Nuts (Without Salt) Broadbeans/Fava Beans Cashews (Without Salt) Chickpeas/Garbanzo Beans Flax Seed French Beans Great Northern Beans, Hazelnuts/Filberts (Without Salt) Lentils Lima Beans Mungo Beans Navy Beans Oats Peanut Butter (Without Salt/Sugar Added) Peanuts (Without Salt) Pinto Beans Pistachios (Without Salt) Pumpkin And Squash Seed Kernels (Without Salt) Quinoa Red Kidney Beans Soybeans Sunflower Seeds (Without Salt) Tempeh Tofu Walnuts (Without Salt)

*End repost*

Buckwheat Tuna Salad

Salad
1 cup cooked buckwheat/kasha (click here for cooking tips)
1 cup grilled tuna, shredded (canned is okay, too)
1 Roma tomato, seeded and diced
2 Tbsp. red onion, diced
2 Tbsp. celery, diced
1 tbsp. capers, drained and rinsed

Dressing
1 Tbsp. olive oil
Juice of ½ lemon
1 tsp. Italian parsley, chopped
Pinch each (1/8 tsp) salt & pepper

Mix the salad ingredients together in a medium bowl. In a small bowl, whisk the dressing ingredients, and then pour over the tuna mixture. Stir to combine. Add salt and pepper to taste.

*(1.)I cook my tuna dead. No raw flesh showing here...yikes! The thought gives me the willies. (2.)This was a little dry for me. I think I may add some yogurt next time.

I haven?t used buckwheat often, but was pleased with both my Mushroom Kasha Burgers and Buchwheat Groats Scramble.