Teresa Cutter is a classically trained chef, nutritionist, author, accredited fitness trainer and media personality.
She goes by the name ‘The Healthy Chef’ online.
To see more, head to her website here!
Know the news with the 7NEWS app: Download today 
AVALON BEACH TABOULI
By Teresa Cutter – The Healthy Chef
This is a magnificent protein rich salad from my cookbook SIMPLE HEALTHY RECIPES. High in protein, fibre, zinc and omega-3 as well as being gluten free, this salad is perfect to take to work as a healthy lunch. You can make a big batch of this delicious salad as it keeps well for up to 3 days in the fridge. I love a scattering of capers and a good squeeze of lemon to serve.
The yoghurt is crucial in this salad as it marries the flavours together perfectly and makes it wonderful to eat. It’s also full of gut friendly probiotics to keep you healthy on the inside.
500 g cooked and cooled brown basmati rice
1 bunch parsley, finely chopped
1 bunch mint, finely chopped
3 spring onions, finely sliced
185 g tuna in olive oil, see notes
juice from 1 – 2 lemons
60 ml extra virgin olive oil
30 g pumpkin seeds
sea salt and white pepper, to taste
250 g Greek yoghurt
COMBINE rice, parsley, mint, spring onion, tuna, lemon juice, olive oil, pumpkin seeds, salt and white pepper in a large bowl. Mix well, then taste and adjust as necessary, adding more lemon if needed.
SPOON a few tablespoons of yoghurt into a serving bowl.
PILE over the tabouli and enjoy
Notes and Inspiration
Lentils or butter beans or chickpeas can be used in this recipe in place of tuna.
For a low carb version, sub the rice with lightly blanched broccoli or cauliflower rice.
PASTA W/ TUNA IN NO-COOK TOMATO SAUCE
NO-COOK TOMATO SAUCE
500 g (17 oz) or 4 ripe Roma tomatoes, chopped,
1/2 small red onion, sliced
125 g (4 oz) sun-dried tomato in olive oil, drained
1/2 clove garlic
4-6 fresh basil leaves
2 tablespoons extra virgin olive oil
sea salt and white pepper to taste
FOR THE PASTA
200 g (7 oz) short gluten free pasta, your choice
200 g (7 oz) tuna in olive oil, drained
2 tablespoon capers
fresh basil leaves
6 black olives, pitted and halved, optional
pecorino or Parmesan, to serve
a splash of red wine vinegar, optional is amazing
NOTE: for a low carb option, sub pasta for steamed broccoli, cauliflower or zucchini
Method
TO MAKE TOMATO SAUCE, combine the tomatoes, red onion, sun-dried tomato, garlic, basil and olive oil into a blender. Season with a pinch of salt and white pepper and blend until smooth.
COOK the pasta until al dente, then drain into a mixing bowl reserving 1/2 up of the cooking water.
ADD the tuna, capers, basil and olives and mix through, adding some of the pasta water.
DIVIDE between serving bowls.
SERVE with Parmesan and enjoy.
ENJOY hot or cold.
