Mayo-Free Tuna Salad

Mayo-Free Tuna Salad Sandwich
Mayo-Free Tuna Salad Sandwich

Ingredient List:

Your favorite bread (I used the flax seed bread from my previous post)

2 cans white albacore tuna drained

1 tbsp olive oil

2 tbsp balsamic vinegar (I used a lemon white balsamic)

2 tbsp mustard

1/2 C chopped pickles

**Optional**1 tsp red pepper flake


Combine tuna, oil, vinegar, mustard, pickles + red pepper if wanted

If mixture is dry add some pickle juice

Put on your favorite bread


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{meatless} Club Sandwich

vegetarian club sandwich

{Meatless} Club Sandwich

Ingredient List:  2 sandwiches

6 pieces bread toasted (I used 12 grain bread)

6  1/4” thick pieces of tempeh

1 tbsp olive oil

4 Tbsp guacamole

2 Tbsp stoneground mustard

10 spinach leaves

2 dill pickle spears cut into thirds

4 pieces pepper-jack cheese

4-6 slices red onion

Sprouts (I used radish)

1/4 cucumber sliced

1 Tbsp balsamic vinegar

Sea salt to taste


Place the sliced cucumbers in balsamic vinegar and let marinade while cooking tempeh

In a large skillet heat oil over medium and add tempeh

Cook on each side until golden brown (about 3-4 minutes each side)

Start with one piece of toasted bread

Add gaucamole

Top with spinach, tempeh, pickles one slice of cheese

Spread 1 tbsp mustard on another piece of toasted bread and place on sandwich

Top with onion, sprouts, cucumber and an additional piece of cheese

Sprinkle with sea salt


club2 Vegetarian Club

Quinoa Scramble


What you’ll need:  4 servings

2 1/2 C cooked quinoa

1 tbsp yellow miso paste

4 eggs

1/2 C fat free feta cheese

1 package (170 oz) spinach chopped

Toppings: (all optional, use whatever you have on hand)

Yellow tomatoes sliced

Jicama peeled and chopped

Radicchio chopped and marinated in red wine vinegar

Smoked salmon


What you’ll do:

Mix eggs, cooked quinoa, feta, spinach and miso together in a large bowl

Pour into a large skillet and cook over medium stirring consistently until cooked about 10 minutes

Top with above listed ingredients or anything you like


Smoked salmon tacos


What you’ll need: 4 tacos

4 corn tortillas
1 6 oz piece of smoked salmon
1/2 tomato chopped
1 batch pickled onions (see sweet potato quesadilla post for recipe)
1 Tbsp cilantro chopped
1 Tsp cotija cheese crumbled
1/2 lime
1/2 Tsp sea salt

What you’ll do:
Warm tortillas in a skillet over medium high heat until lightly browned
Place salmon, tomato, onion and cilantro in taco
Sprinkle with cheese and salt
Squeeze lime juice over taco


Sweet potato quesadillas



What you’ll need: 2 quesadillas

1/2 C red wine vinegar
2 Tbsp sugar
1 Tsp ground black pepper
1/4 red onion sliced
1 large sweet potato
1 Tsp sea salt
1 Tsp black pepper
Non stick spray
1 C sliced white mushrooms
1 Tsp garlic salt
4 corn or flour tortillas
1/4 C spinach
Reduced fat mozzarella cheese
1 jalapeño (de veined and seeded) sliced thinly (optional)
Cilantro (garnish)
Cotija cheese (garnish)

What you’ll do:

Boil the vinegar, sugar and pepper
Add onions, remove from heat and let pickle while making quesadillas
Cook potatoes by boiling or placing in microwave
Remove skins once cooked
Mash potatoes, add salt and pepper, set aside
In a medium skillet spray the non stick spray and add mushrooms
Cook over medium hear until mushrooms are soft about 4 minutes
Add garlic salt and stir
Remove from pan
Spread potato mixture on tortilla, add mushrooms, spinach and mozzarella cheese and place in heated skillet
Top with another tortilla
Cook on each side about 3 minutes or until cheese is melted
Cut into quarters
Top with pickled onions, cilantro and cheese


{gluten free} Crab & Arugula Stuffed Mushrooms


What you’ll need:

1 Tbsp olive oil

6-7 large white stuffing mushrooms

1 C lump crab meat

2 red jalapeños seeded, de-veined and sliced thinly

2 garlic cloves chopped finely

2 Tsp Salt

1 Tsp Onion powder

2 C Arugula

1 bunch Green onions chopped finely

1/4 C Feta cheese

1 Tbsp Red wine vinegar

What you’ll do:

Preheat oven to 375

Remove stems from mushrooms and chop finely

Add mushroom stems, garlic, salt, onion powder and jalapeño to a skillet heated over medium with olive oil

Cook for about 5 minutes until mushrooms are soft

Add crab and cook for 2-3 minutes until heated through

Add arugula, cheese and vinegar

Continue cooking for another 2-3 minutes until arugula is wilted

Spoon mixture into mushrooms

Place mushrooms on a greased cookie sheet

Bake at 375 for 15 minutes


Chickpea Salad Sandwich


What you’ll need:

1 can of garbanzo beans (I use reduced sodium) rinsed and strained

1 Tbsp non fat plain Greek yogurt

1 Tbsp stone ground mustard

1 celery stalks chopped roughly

1 Tsp dill (fresh or freeze dried)

2 radishes chopped roughly

1/2 lemon (juice)

Sea salt to taste

Black pepper to taste

Whole wheat bread (I use Dave’s Killer Bread)

Tomatoes (optional)

Pickles (optional)

Shredded cheddar cheese (optional)

What you’ll do:

In a large mixing bowl smash garbanzo beans (chickpeas) with a fork or potato masher

Add yogurt, radishes, celery, mustard, lemon, dill, salt and pepper

Mix thoroughly

Toast bread

Add tomatoes, cheese and pickles if wanted

Top with chickpea mixture


{healthier } Potato Salad


What you’ll need:

6-8 small red potatoes

1 hard boiled egg chopped finely

4 celery stalks chopped

10 pickle chips chopped

1/2 C pickle juice (I use Famous Dave’s Spicy Pickle Chips)

3/4 C non fat plain Greek yogurt

1 bunch green onions chopped (optional)

Sea salt

Black pepper

1 Tsp dried dill

Red pepper flakes (optional)

What you’ll do:

Boil potatoes until soft

While potatoes are boiling whisk together yogurt, pickle juice, dill and green onions and set aside

After potatoes are soft chop into bite size pieces and place in a large bowl

Add egg, celery, pickles and yogurt sauce and mix thoroughly

Add sea salt and peppers to taste

Refrigerate for at least 30 minutes


Mahi Mahi Fish Tacos

Saucey Sauce Co.


What you’ll need:


2 filets mahi mahi

1/2 Lime (juice)

2 tbsp olive oil divided

1/4 head read cabbage chopped

1 carrot chopped finely

1 bunch green onion chopped (light green & white parts only)

1 tbsp red wine vinegar

1 tsp honey

1 tsp sea salt

1 tsp corriander

Cilantro to garnish

Serrano peppers sliced thinly (optional)

1 head romaine lettuce for “taco shells”

Black Beans:

1 can black beans rinsed and drained

1 can diced tomatoes

2 tbsp Saucey Sauce Brown Sugar Ginger Glaze

1/4 yellow onion chopped

What you’ll do:


Place fish filets in an air-tight container or zip-lock bag with Spicy Garlic Sauce and marinade for at least 10-20 minutes

Meanwhile in a large bowl combine cabbage, carrots, onions, red wine vinegar, honey, corriander, 1 tbsp ollive oil and sea salt together

After done marinading place fish along with all sauce in a medium skilllet coated with olive oil and cook fish over medium heat until white and flakey about 10 minutes

Construct tacos by taking one piece of romain lettuce, next place fish, then top with cabbage mixture

Garnish with cilantro and serrano peppers

Squeeze lime on top of tacos before serving


In a small pot combine beans, tomatoes, onions and Brown Sugar Ginger Glaze

Simmer over medium-low heat for about 20 minutes

Add sea salt if desired


{raw}{vegan} Beet-Apple Salad


What you’ll need:

1 beet spiralized

1/4 white onion spiralized

1 green apple spiralized

4 celery stalks sliced roughly

1 C arugula


2 Tbsp tahini

4 Tbsp balsamic vinegar

1/2 lemon

1/2 garlic clove minced

1 Tsp toasted sesame seeds

1 pinch sea salt

What you’ll do:

Mix all dressing ingredients and whisk until combined

Mix all salad ingredients in a large bowl

Add dressing

Mix thoroughly

Top with additional sesame seeds


I served mine with a quesadilla made with guacamole (see previous blog post ) and sliced tomatoes on a whole wheat tortilla