During a stressful time where i am a moody little wotsit; tired, teary and lethargic I wanted to use ingredients which would help to bring me balance – cheer me up, keep my skin and hair healthy, calm me down and taste delicious. Balanced hormones keep weight down, keep us happy, ensure our skin and hair are clear, healthy and strong. Hormone inbalance can disrupt sleep, deplete energy and reduce the strength of our immune system so you can see its important to look after our hormones all the time!
This tuna salad did just that. Just cooking and putting it together cheered me up – its a very colourful salad. According to some research, Omega-3 rich foods such as tuna can have a positive effect on mental health reducing depression. Cooking the sesame tuna in coconut oil rather than another oil also helps to balance hormones – good for the skin, easy to digest, quick source of energy and protects against bad bacteria. The avocado is also great – its high potassium, vitamins B and E and folic acid are also essential im maintaining hormonal balance. Dark green veggies are powerful sources of antioxidents – here i use kale and broccoli. I could use up a whole blog post on how fabulous kale is so i’ll go into detail another time – suffice to say its amazing! The brightly coloured veggies including radish, mango and carrot are great sources of vitamin C too.
2 Tuna Steaks
1 Garlic Clove – finely sliced
2 Red Chillis – finely sliced
2cm Ginger – peeled and sliced into matchsticks
1tbsp Sesame Oil
2tbsp Coconut Oil
Handful Fresh Coriander – chopped
20g Cashew Nuts
3tbsp Sesame Seeds (I used black and white)
2 Spring Onions – sliced
200g Kale – I massaged this is a little cold water to soften the leaves slightly
1 Mango – chopped into chunks
8 Radishes – sliced
½ head broccoli – chopped into florets and cooked to al dente to retain crunch
1 avocado – diced
Handful of Coriander – chopped
1 nest of Whole-wheat Rice Noodles – to cook, place in boiling water for 3 minutes
1 Chilli – diced
2tbsp Soy Sauce
1tbsp Lime juice
1tbsp Maple Syrup
3tbsp Sesame Oil
This is the straight forward part! Marinate the tuna in the chilli, ginger, garlic and sesame oil – place in the fridge for at least an hour. Make the dressing my mixing all ingredients together and seasoning to taste. Bring al the salad ingredients together making sure everything is mixed together and pour the dressing on the top. Leave in the fridge to infuse – not for too long though as you don’t want everything to go soggy – I would say 20 minutes whilst you prep and cook the tuna is fine. Meanwhile, toast the cashews in a dry pan for a few minutes, let them brown slightly and start to smell toasty! Leave to one side. Once the tuna is marinated remove from the marinade (I poured the marinade into the salad for extra taste and so as not to waste as those lovely flavours). Mix the sesame seeds together in a bowl and place the tuna steaks into the seeds to cover on all sides. Heat the coconut oil in a frying pan and fry the sesame coated tuna for 3 minutes on each side. This should ensure the steaks are cooked medium and the sesame seeds are nice and toasted.
To bring together, place the dressed salad on the base of the bowl and top with the tuna steak. Scatter the cashews, remaining coriander and spring onions on top. I defy anyone not to enjoy this salad – its fabulously nutritious, tasty, light and pretty!