Tuna and White Bean Cakes with Shaved Spring Asparagus and a Light, Lemon Tarragon Sauce {gluten free}

Question.  How do you make crab cakes when you're craving them like nobodies business but you   a.) don't have any crab and  b.) are on a budget? 

Answer.  You doll up some tuna with fresh herbs, lemon and shaved asparagus, dip it by the forkful with no shame into a tangy lemon, tarragon yogurt sauce and wash it down with a glass of Pinot Grigio.


Delima averted.





Then, just to gloat, you tell yourself that you are being super health conscience because you ate a practically perfect meal by utilizing the antioxidants in the wine and gave your body a good dose of healthy Omega 3's which are hard to come by these days, thereby forgetting all about the fact that you aren't  in fact  having crab cakes.  Pssshhhh, who needs em?

These tuna cakes are easy enough for a Monday night dinner -- or in my case a Tuesday night dinner. Tuesday's, without fail, are the crazy busiest Orthopedic days in surgery for some reason. Coincidentally (or not) it's also when people tend to call in sick, have some sort of emergency or just decide to spend the day soaking up the Spring sunshine (I would choose option 3 but I'm too chicken to make it happen).


This particular Tuesday provided to be all of the above plus an added curve ball. Seeing as we were short staffed (more than usual) I didn't get to work with the Ortho Doc who I usually assist during Makoplasty surgeries. Instead, I ended up doing total hips and knees with a Dr. I hardly ever work with meaning I couldn't rely on my "Auto Pilot" and had to use my memory/mommy brain instead....  at least until my coffee kicked in.... around noon. Not good.


My point,  I am mentally and physically and in all other ways exhausted on most every Tuesday. These tuna cakes are just a tad bit more complicate that spaghetti and meatballs or in our house, spaghetti and Italian sausage. You get the point. They are super easy to throw together.


A few chopped veggies and herbs thrown in a bowl with an egg and a can of tuna and you have yourself a  not so  fancy meal.

How can you not add asparagus to every meal during the Spring? Wait, am I the only one who worships this gorgeous veggie? No wonder since it's cousins are onion and garlic! 

I pulse a bit more than half of the white beans in my food processor and reserve some to add texture. 

Instead of using bread crumbs which you already know are high in gluten and cause bloating, stomach fat and various other ailments, I used finely chopped veggies and green onion and  nutritional yeast to bind the ingredients together. As you can see, they formed patties quite nicely.

If I had to pick one one of my top 3 favorite kitchen tools, my stone baking pan would and will be on the list forever! It browns veggie patties quickly and evenly using NO added oil and cleans by scraping with a spatula and hot water. Good bye fryer! 

{If you are at all interested in purchasing a stone baking sheet or any of my other favorite kitchen gadgets or ingredients, please consider buying through Simply Healthy Family's 'Store' and help support this blog. It's very much appreciated!} 

Using a simple veggie peeler, shave thin strips of asparagus and pile on top of your cooked tuna cakes. There is no need to cook or even blanch the asparagus, it tastes amazing when shaved into such thin strips and pairs perfectly with these tuna cakes. In fact, I found myself nibbling on my pile of curled asparagus while admiring the beautiful purple and green of my favorite vegetable.

Oh, you'll want to cut off the very tips of the asparagus, the spear, and save it for tomorrows salad or stir fry. The tips don't shave well but are conveniently most peoples favorite part.

This light and tangy dressing is the key to these tuna cakes.  I must admit that however healthy and flavorful they are, tuna cakes as well as any other fish cake are a bit dry without some sort of sauce to jazz it up. It makes a mundane meal extraordinary.

Crab cakes usually come with some version of aioli paired with them not only to compliment the flavors, but to add moisture. My tuna cakes are no exception. Instead of aioli, which base is mayo (if you know me, I can't stand mayo) I made a thick and creamy yogurt lemon-tarragon sauce to spoon on top of my cakes.  Not sure which I ate more of, the tuna cakes or the sauce.

TIME    30 MINUTES        SERVES    4-6

INGREDIENTS

2, 6 oz cans of Chunk Light Tuna, drained

1 cup cooked (or 1 can, drained and rinsed) cannellini beans

1 lemon, juiced 

2 eggs

1/4 cup red bell pepper, finely diced

2 tablespoons green onion, finely diced

1/4 cup carrot, grated finely (optional, adds sweetness)

2 tablespoons green onion, finely diced

 4 asparagus spears (tips removed and saved for future use) 

2 tablespoons Nutritional Yeast

1 tablespoon dried Tarragon

salt and pepper to taste

 1 cup Greek yogurt 

1 lemon (from above) zested

1 tablespoon dried Tarragon

pinch of sea salt

Preheat oven to 400F

In a food processor, pulse 3/4 of the beans until smooth. Spoon beans into a large bowl and add remaining whole beans. Add tuna, eggs, lemon, bell pepper, onion, nutritional yeast, tarragon, salt and pepper. Mix until thoroughly combined. 

Using hands, shape mixture into small patties and place onto stone baking sheet or parchment lined cookie sheet.

Bake at 400F for 10 minutes. Flip patties over and cook another5-7 minutes.

Meanwhile, prepare lemon tarragon sauce by mixing all ingredients in a small bowl. 

Shave asparagus as instructed above. 

Remove tuna patties from oven and place on plate.  Dollop with lemon, tarragon sauce and top with shaved asparagus.

Serve with a side of mixed Spring field greens and chilled Pinot Grigio.

Deviled Eggs 9 Ways, from North to South & East to West

I love deviled eggs but lets be honest, a person an only take so many mayo/mustard/vinegar stuffed eggs in the span of the few days following Easter. We usually end up throwing away half of the hard boiled eggs we had fun coloring and decorating for The Egg Hunt, such a waste! So instead of nixing a fun tradition, I took note of a post from Cooking Light and created 3 variations of deviled eggs using some of our favorite ingredients. The result? Eggstrodinary! {work with me, I don't get out much, my 7 year old thought it was funny}.

Three completely different flavors, one from the north seas and two from my beloved South West. I could live quite happily as a Pescatarian with the occasional fillet Mignon and smoked salmon is and always will be my favorite treat. Nova Scotia smoked salmon is not only for breakfast bagels smeared with cream cheese and topped with thinly sliced red onion then garnished with capers (now I'm craving one!) but turns plain deviled eggs into a special occasion worthy hors d' oeuvres.

  Pre-Easter brunch with mimosas anyone?

Guacamole is a staple side dish here in Phoenix and I for one can not get enough of it, despite my mild allergy to them. So why not throw some ripe avocado into the mix?  I used a 1:1 ratio of sour cream and plain, Greek yogurt. Then of course I added bacon, green onion and a squeeze of lime. To kick it up a notch I added a pinch of garlic powder, chili powder, cumin and cayenne. Damn good!

Last but not least, something spicy, tangy and sweet was in order. I like to give all of my taste buds equal opportunity to enjoy themselves. If you will. How about pickled jalapenos and sweet pickles? No Easter is complete with out sweet pickles right? Again, I used a mix of mayo and Greek yogurt to lighten up the calories and keep with the fresh, zinginess of Spring.

The possibilities are endless! Other ingredients and flavors I'm thinking would make 

spectacular deviled eggs are:

• Sirachi + mini Shrimp or Crab meat
• Diced ham + Sharp Cheddar + Dijon Mustard
• Corned Beef + Horseradish Mustard
• Asparagus + Pearl Onion + Whole Grain Brown Mustard
• Pickled Beets + Shaved Asparagus + Shaved Almonds 
• Prosciutto + Petite Peas

What duo or trio would you use for deviled eggs extraordinaire?

What are your families favorite traditional Easter foods to share?

Jalapeño eggs adapted from Cooking Light


TIME    30 MINUTES          YIELDS  36  DEVILED EGGS


Deviled Eggs with Avocado Cream, Bacon and Onions

6 Hard Boiled Eggs
1 tablespoon sour cream

1 tablespoon plain, Greek yogurt

1 teaspoon lime juice

handful of green olives with pimentos

3 tablespoons chopped green onion

2 tablespoons *soft bacon bits 

pinch of chili powder

pinch of cayenne powder

dash of garlic powder 

pinch of cumin 

Shell eggs and cut in half lengthwise.  In a small food processor combine cooked egg yolks, sour cream, yogurt, lime juice and spices. Pulse until smooth.

Add green onions, bacon bits and chopped green olives. Stir to combine. Using a small spoon, scoop filling back into eggs. 

These eggs are best served immediately or tightly wrapped in plastic wrap and chilled so they don't brown. The lime juice helps with this.

*Packaged soft bacon bits are found in the condiment aisle at most grocery stores. They are great for deviled eggs and potato salad and have a fraction of the fat as cooked bacon. Not to mention, cut down on prep time.

Smoked Salmon Deviled Eggs

6 Hard Boiled Eggs

1 tablespoon plain Greek yogurt

1 tablespoon real mayo

1-2 tablespoons chopped red onion

1 tablespoon capers

dash of freshly cracked black pepper 

1 tablespoon fresh dill weed, chopped

1 teaspoon dried tarragon

4 oz. Smoked Nova Scotia Salmon, chopped

Shell eggs and cut in half lengthwise.  In a small food processor combine cooked egg yolks, yogurt, mayo and onion. Pulse till smooth. Add dill, tarragon, capers, pepper and salmon pieces. Stir to combine. Scoop into eggs. Serve chilled

Jalapeño and Gherkins Deviled Eggs

6 Hard Boiled Eggs

1 tablespoon plain, Greek yogurt

1 tablespoon mayo

3 Gherkin pickles (sweet pickles)

2 tablespoons chopped pickled jalapeños 

Shell eggs and cut in half lengthwise. In a small food processor combine cooked egg yolks, yogurt, mayo, pulse till smooth. Add chopped pickles and jalapeños. Stir to combine. Scoop filling back into eggs. 

Roasted Delicata Squash and Apples {12 weeks of Winter Squash}

Are you in charge of bringing a side dish to a Thanksgiving dinner this year? I usually am known as the one who will bring a healthy and "amazing" dish. My sister-in-laws always seem so impressed and amazed at the "unique/interesting/lovely" appetizers I bring to the collection of mashed potatoes, green bean casseroles and Holiday ham.  I'll let you in a little secret though if you promise not to tell………

I usually spend a total of about 30 minutes on most of  the side dishes and appetizers I bring to just about any party but most especially Holiday dinners. 

Shhhhhhh, our little secret!

It doesn't have to look or taste like you threw something together though and it most CERTAINLY doesn't need to come out of a box or a can! Fresh fruits and veggies always have a way of shining all on their own with very little need of help in the way of additives, sauces or a ton of spices.

This side dish is sweetened with a touch of honey, which you can't really tell is in there but compliments the earthy flavors of the squash and apples and will help the kiddos eat their healthy veggies happily. {o.k. I had 1 out of 4 kids who didn't like it but hey, those aren't bad odds!)

I adore squash in all of it's varieties but this is the first time (I made this dish at least twice before posting as usual) that I've had delicate squash. I am now in love. Love at first taste actually. This is hands down the easiest of ALL squash to prepare. Simply cut the ends off, slice in half lengthwise with ease thanks to the very light skin, scoop out the small bit off seeds and roast. 

Bam!

This side dish will go alongside some other fabulous squash dishes my fellow squash loving bloggers have made for week 3 of 12 weeks of winter squash. Only 12?!!! 

SERVES    6           TIME    30 MINUTES        

Ingredients

1. 1 tablespoon unsalted butter, melted 
2. 1 tablespoon chopped fresh thyme
3. 1 tablespoon honey
4. 3 garlic cloves, sliced
5. 2 small delicata squashes, halved lengthwise, seeded, and cut into 1/2-inch slices
6. 2 fugi (or similar) apples cut in half lengthwise, cut into 1/2 inch pieces, any seeds removed
7. 1 small red onion, cut into 12 wedges
8. 1/2 teaspoon salt
9. 1/2 teaspoon freshly ground black pepper
10. 3 tablespoons chopped fresh flat-leaf parsley

1. Combine first 5 ingredients in a large bowl, stirring with a whisk. Add squash and onion; toss gently to coat. Sprinkle vegetable mixture with 1/4 teaspoon salt and 1/4 teaspoon pepper. Carefully remove preheated pan from oven; coat pan with cooking spray. Spread vegetable mixture evenly on baking sheet. Bake at 475° for 20 minutes or until tender, turning once. Sprinkle with chopped fresh parsley.

If not serving immediately, cover with foil. 

Other Thanks Giving Day Sides and Appetizers from Simply Healthy Family

Stuffed Acorn Squash with fresh Cranberries and Pecans

Spiced Cranberry Chutney with Apricots, Cherries and Pecans

Pepita Pesto Stuffed Mushrooms

Do you share my love for winter squash? Join the party and link up and share a yummy squash recipe you made this week! Don't got squash? No bigs. Just link up next week!

Black Bean and Cranberry Burgers with Chipotle Hummus

Who needs meat when these sweet and spicy burgers are just minutes from your kitchen table? Made from everyday pantry staples these burgers can be thrown together in minutes and will satisfy meat eaters and picky kids alike. My kids loved them (minus the spicy chipotle sauce).  I think that the dried cranberries, sweet corn and grated carrots are to credit with the fact that my kids gobbled them up right before my eyes. 

I recreated this burger from one of my all time favorite places to eat, Pita Jungle. My husband won't go there with me so every so often I just so happen to find myself alone, stranded and starving  at the mall   in the middle of no where except for this lone Pita Jungle with a cute little patio and a fantastically healthy Mediterranean food selection, my fav.  Lucky me.

While I don't mind eating out by myself every once and a while, the bill even being solo can still add up. So in an effort to save money and because I realllllly crave these burgers quite often, I had to figure out how to make them for myself.  

And I did.

Score!

Big time.

To satisfy your sweet tooth, have a few naturally sweet strawberries with your dinner instead of sugar laden cakes 

or ice cream.

I honestly think I could give Pita Jungle a run for there money on these babies. They were totally right on the money..... even better IMHO, sorry Pita, no disrespect.



Paired with the chipotle hummus instead of fattening mayo and with a side of spring lettuce, bean sprouts and salt and pepper  Organic fingerling potatoes this is a perfect healthy meal. You will leave the table with your taste buds and belly satisfied, I promise!

Did You Know That Potatoes Can Help You Get A Good Nights Sleep?

When the sugars from potatoes enter the bloodstream, insulin surges, soaking up all amino acids except for tryptophan. This in turn becomes a fuel for serotonin, the neurotransmitter that produces melatonin. Melatonin is the amino acid that controls how drowsy we feel and regulates the sleep cycle.

For the best results, try eating potatoes 3 hours before bedtime.

Black Bean and Cranberry Burgers with Chipotle Hummus

These really are super easy! Don't be intimidated by the list of ingredients, in fact, I don't measure anything, I just eye it but I listed some general measurements for your convenience. 

Ingredients:

2 cans black beans, drained

1 cup home made bread crumbs ( I use sprouted bread and pulse in my coffee grinder)

1 free range egg

1 cup frozen petite sweet corn

1/2 cup finely chopped bell or sweet peppers

2 cloves minced garlic

1/3 cup grated carrots

1/3 cup dried cranberries

1/2 teaspoon sea salt (I use Himalayan Pink or French Grey for the minerals)

1/2 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon turmeric (optional. I use for health benefits, doesn't have much flavor)

1 TBSP extra virgin olive oil

6 whole grain Kaiser buns

Condiments:

sliced tomatoes

sliced purple onion

lettuce

sprouts

For Chipotle Hummus:

1 cup plain or garlic hummus (home made or store bought) 

1 6 oz. can of chipotle peppers in adobo sauce

Mix the hummus with a tablespoon or so of the adobe sauce (not the chipotle peppers). Reserve chipotles for another use.

Putting it all together:

In your coffee grinder or mini food processor, finely grind 2-3 pieces of sprouted or whole grain bread. Set out on a plate to dry out a bit while you put everything else together. TIP: I make a big batch of bread crumbs and freeze in a mason jar for convenience.

Pre-heat oven to 425F

In a large bowl, combine all ingredients, beans through turmeric.

Lightly oil a heavy baking pan such as a broiler pan. You can also fry these on a grill pan if you wish.

Using your hands, scoop a big handful of the bean mixture into a ball and then gently shape into a thick patty.

Place on oiled grill pan. Repeat until all of the mixture is gone.

Bake at 425F for 12-18 minutes until slightly crispy and hot.

Put burgers on kaiser buns spread with chipotle hummus and layered with freshly sliced tomatoes, onion, lettuce and sprouts. 

If you are making potatoes as a side dish, rinse and dry potatoes. Drizzle with extra virgin olive oil, sprinkle with sea salt and cracked pepper to taste. Layer on a heavy baking dish {I use a stone baking dish} and bake with the burgers. You may need to put the potatoes in first depending on how big they are. Check with a fork for doneness.