Only 5 days in and I am excited to share this delicious low carb, springtime salad recipe with you. As the weather warms again here in Sydney, I love shifting my eating habits towards lighter meals and enjoying more fresh salad bowls. This one is an excellent low carb, high protein recipe that is suitable for diabetics (like me) and those looking for nourishing, but lower carb meals. Let's get tossing!
Sometimes the best meals are made from simple ingredients, and this salad recipe definitely falls into that category in my opinion. It's low carb, budget-friendly, and packs a powerful punch of nutrients with a high protein and fibre count. These two nutrients are essential if you are insulin resistant, diabetic or just generally like to watch your sugar levels.
On a budget? Tuna and eggs are relatively cheap to buy and form the foundation macros of this low carb meal. With so many bagged greens lining grocery shelves these days, arugula is super cheap. A small bag is usually only $2-3 dollars and unlike other lettuce greens, its stiff, feathery leaves hold up better than most greens against becoming soggy or growing bacteria.
So in short, this salad bowl recipe is pretty cheap to make, and really easy to prepare.
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Why Is This A Good Salad Choice?
What makes my Springtime Salad recipe healthy? On a bed of densely nutritious greens this salad is the perfect example of eating wholefood-based and low carb. With egg and tuna, the protein content is off the hook and will keep your blood sugar levels nicely balanced. This is important if you are diabetic like me, are going lower carb to rebalanced your body weight or just want to eat healthier. Protein when paired with dietary fibre work well together to keep you feeling really satiated after eating. You'll feel full for longer and of course, deeply nourished.
Key Ingredients Used
The best way to go lower carb is by strategically choosing wholefood-based ingredients that not only pair nicely, but include a power duo like lean protein and fibre. In this salad recipe, these two essential macros work together to create a densely nutritious meal.
Arugula is the base for this salad bowl and is paired with high-water content veggies and protein. Also called sweet rocket, arugula is a very healthy green and fantastic alternative to spinach or kale in salads, wraps and sandwiches, or as an edible garnish.
Arugula greens: arugula is a peppery, distinctive-tasting green that is high in dietary fiber and rich in phytochemicals. Its a staple in my salad recipes and crisper.
Cherry tomatoes: rich in vitamin C, tomatoes give this salad a burst of sweetness.
Cucumber: this hydrating vegetable gives the salad a little moisture as tuna can be a touch dry. I love the crunchiness of it. Cucumber is a good source of the mineral, silica.
Green olives: olives give the subtle flavour of tuna a salty kick and work to season the salad so dressing is really not needed. This is great if you are diabetic or watch your sugar intake. In fact, the oleuropein found in olives helps balance blood sugar levels.
Hard-boiled eggs: eggs are packed with protein and essential nutrients. They are super easy to batch cook and use on just about any salad.
Tuna fish: tuna is brain food and loaded with omega-3 fatty acids and other beneficial nutrients. Its a lean protein source if you enjoy seafood, are pescatarian or still eat a little fish as a vegetarian.
When you add up these whole food ingredients, you can see why they are good choices for a creating a healthy and well balanced meal. Each ingredient chosen is a rich source of either fibre or protein, or both.
Healthy Variations
If you don't have (or like) the main ingredients, you can still get the same nutrition and flavour of this salad bowl by mixing up the recipe with other healthy ingredients.
Mix up your leafy greens: arugula is the star green in this salad recipe but your can get a similar texture and flavour from spinach, endive, mustard greens or pea sprouts.
Cherry tomatoes swap: not a fan of cherry tomatoes, then try adding red or green grapes for a similar texture and burst of sweetness.
A salty kick: try using different olives. If you're not a fan, use a little crumbled feta or haloumi to get the same salty kick from the olives.
Egg swap: if you're plantbased, avocado is the perfect swap for egg in salads. Its densely nutritious and provides a similar texture to the yolk (yellow centre) .
One of the best parts about salad bowl recipes is how simple they are to make with whatever you have on hand. It can literally take you only a few minutes to throw together a super satisfying meal, and is very easy to meal prep for lunch or dinners later in the week.
Food Sensitivities
What if I am allergic to seafood? Symptoms of tuna or shellfish allergies can range from mild reactions to a severe allergic reaction (anaphylaxis). If you are sensitive or allergic, you can easily swap out the tuna for roast or grilled chicken or substitute with any plantbased protein source like seasoned tofu or tempeh.
Arugula & Tuna Low Carb Recipe
This Springtime Salad recipe is super simple to toss together in a matter of minutes. It makes a very filling main meal or can be served as a side salad with other seafood dishes around the BBQ. I haven't included any salad dressing in the recipe because in my opinion, its so flavourful, it really doesn't need it. Try and judge for yourself.
RECIPE INGREDIENTS
2 cups arugula leaves, organic
1 hard-boiled egg, chopped
1/2 cucumber, chopped (skin on)
1/4 cup cherry tomatoes, chopped
1 can of John West tuna, in spring water or brine
3 tbsp green olives (optional)
2 tbsp crushed walnuts or pecans
1 pinch salt + pepper to season
1 splash flax seed oil, organic
Chop and toss all the ingredients together with the oil and seasonings. Enjoy and welcome in springtime. So tasty on its own it really doesn't need dressing, But you want to, add a little juice of lime to flavour, or a squeeze of balsamic glaze over top as a dressing.
Batch Cook & Meal Prep
Yes, you can batch cook the ingredients. When you plan ahead, your weekly meals just get easier. Hard-boiled eggs are super simple to cook. In fact, I have an egg cooker which does all the work for me. Within a matter of minutes, I always have the most perfectly cooked eggs for the week.
Hard-boiled eggs make great additions to many salad recipes as well as other meals such as pasta, sandwiches, and wraps. They are even an excellent low carb snack just on their own. Eggs that are hard-boiled are best stored in the fridge in their shells for 4-5 days. If the shells have been removed, consume within 2-3 days.
Other Recipes You'll Absolutely Love...
If you love salad bowls and want to eat healthier this week, be sure to check out my Apple Walnut Salad With An Herbed Lemony Dressing and Easy Wholefood Spinach Salad With Feta, Dates & Walnuts salad recipes. You also may enjoy one of my 7 Day Meal Plans which are all geared towards supporting a nutritious, wholefood-based diet.
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 12+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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