Tuna Salad丨healthy·three Meals<eat Well 4>
by Sunny_Kreglo
Favorite
Difficulty
Normal
Time
15m
Serving
2
A salad that tastes like sweetfish.
Tuna and dill are a perfect match made in heaven. No, no, it should be a perfect match with any fish. The combination of fish and fennel in western food is very classic. If you haven't tried it, you must try it.
Fennel adds a refreshing and clean taste to the fish while removing the fish, which is very fresh. At the same time, the fennel fragrance will be neutralized by the fish. People who don't like the fennel smell are easy to accept.
This salad is quick and versatile, you can mix it and eat it directly, or serve it as a sandwich with toasted bread, or mix it with pasta.
I added tempeh to it. See how to do it:
Different types of protein complement each other, and add some real taste to the lubricated fish, and improve the satisfaction of chewing. The combination of soy products + tuna is a way I recently discovered that the feeling of fullness is particularly strong after eating, and it effectively delays it. Hunger between the next meals.
The thick and creamy sauce does not need to consider calories at all, and does not use any high-calorie salad dressing.
For the kefir yogurt I use, see:
Ordinary plain yogurt or Greek yogurt can also be used. The tuna itself matches the sour taste very well, and the kefir yogurt can help digestion and absorption of nutrients.
----------------------------------Dividing line [How to master the 7-point full scale]
It’s a more appropriate state to eat 7 minutes full, especially for dinner. If you have a noticeable feeling of support or feel uncomfortable after eating, you don’t want to move, you are already 9 to 10 minutes full, plus if it is high greasy A protein meal will obviously increase the burden of gastrointestinal work and directly affect the quality of sleep.
7 points of fullness means that the hunger has disappeared, not full or hungry, no matter if you don't eat, and you still have a stomach after eating. The stomach does not feel bulging, and the stomach does not become prominent. If there are still vegetables on the table, I will continue to eat more. If you take away the dishes at this time, you won't feel that you are not full yet. I personally find that the most intuitive method is that if you feel that you can easily drink a glass of water after eating, it means that you have the right amount of food. If you can easily drink two glasses of water, the food is a bit small. If the thought of drinking water is uncomfortable and can't drink, it means that you have eaten too much.
Some kitchen friends said that if you don't eat completely until your stomach feels full, it seems that you haven't eaten enough, and will continue to eat after a while.
I personally tried several methods that worked very well:
1. Eat a small bite. First use the last molars to grind the larger food, and then use the premolars (the teeth behind the pointed tiger teeth) to chew. If you always need to chew with the last molars, it means that your mouth is full of food, and you eat too much food at one time. (This also helps to improve eating.) Small bites determine the following chewing slowly.
2. Chew slowly. Chew each bite for 30-50 times before swallowing. The benefits are too numerous to list, you can Baidu by yourself. Will you lose weight, believe it? Since I chewed 30+ per mouthful, I found that beef is too much fiber. I used to eat 1 catty of meat at a time and I didn't chew it too much. It was almost swallowed. No wonder the digestion is not good. Chew until the food becomes muddy like a baby's food supplement.
3. The choice of ingredients. If you want to have a sense of satisfaction, the choice of ingredients is very important, and the combination of soft, hard and crisp. For example, if you eat tofu alone, I will use half the amount of tofu and then use edamame instead of the other half, and eat it together. The edamame can chew for a long time and have more fiber and a sense of satisfaction is produced. When cooking, consider the combination of ingredients with different textures.
4. A variety of nutrients. Eating carbohydrate, protein, and fat together is twice as satisfying as eating alone. For example, eating spinach alone is not as good as eating spinach mixed with walnuts. Eating bread alone is not as good as eating bread with eggs.
5. Cooking methods. Don't cook too softly and keep more chewy. If the taste is too weak, it is not easy to enjoy it. When the taste is not enough, do not consider adjusting it with salty taste. Use more spices, vinegar, garlic, onion and ginger.
6. I will kefir with water before and during the meal.
7. In order to avoid feeling deprived, tell yourself that it’s okay to eat as much as you want. Don’t limit your appetite. Just eat slowly and chew for 30+. I bet that you will never eat half of the original meal. However, digestive problems such as flatulence will be much better.
8. I used to think that as long as it is low in calories and high in fiber, it's okay to eat casually. Facts have proved that if you don't eat enough calories and nutrients, you will still want to eat when your stomach is uncomfortable. It should be in the right amount and high in nutrient density.
At the beginning, I feel a bit hard, and I will forget it after eating. It’s okay. Habits are developed slowly. When I get used to it, I think it’s a natural and easy thing.
————————————
【unit of measurement】
Standard baking measuring cup, measuring spoon unit
1 cup = 240ml (ml)
1 tablespoon = 1 tablespoon = 15ml (ml)
Half a tablespoon=0.5 tablespoon=7.5ml (ml)
1 teaspoon = 1 teaspoon = 5ml (ml)
1/2 teaspoon = 2.5ml (ml)
1/4 teaspoon = 1.25ml (ml)
Welcome everyone to follow the WeChat public account: SunnyKreglo
Weibo: Sunny_Kreglo
Tuna and dill are a perfect match made in heaven. No, no, it should be a perfect match with any fish. The combination of fish and fennel in western food is very classic. If you haven't tried it, you must try it.
Fennel adds a refreshing and clean taste to the fish while removing the fish, which is very fresh. At the same time, the fennel fragrance will be neutralized by the fish. People who don't like the fennel smell are easy to accept.
This salad is quick and versatile, you can mix it and eat it directly, or serve it as a sandwich with toasted bread, or mix it with pasta.
I added tempeh to it. See how to do it:
Different types of protein complement each other, and add some real taste to the lubricated fish, and improve the satisfaction of chewing. The combination of soy products + tuna is a way I recently discovered that the feeling of fullness is particularly strong after eating, and it effectively delays it. Hunger between the next meals.
The thick and creamy sauce does not need to consider calories at all, and does not use any high-calorie salad dressing.
For the kefir yogurt I use, see:
Ordinary plain yogurt or Greek yogurt can also be used. The tuna itself matches the sour taste very well, and the kefir yogurt can help digestion and absorption of nutrients.
----------------------------------Dividing line [How to master the 7-point full scale]
It’s a more appropriate state to eat 7 minutes full, especially for dinner. If you have a noticeable feeling of support or feel uncomfortable after eating, you don’t want to move, you are already 9 to 10 minutes full, plus if it is high greasy A protein meal will obviously increase the burden of gastrointestinal work and directly affect the quality of sleep.
7 points of fullness means that the hunger has disappeared, not full or hungry, no matter if you don't eat, and you still have a stomach after eating. The stomach does not feel bulging, and the stomach does not become prominent. If there are still vegetables on the table, I will continue to eat more. If you take away the dishes at this time, you won't feel that you are not full yet. I personally find that the most intuitive method is that if you feel that you can easily drink a glass of water after eating, it means that you have the right amount of food. If you can easily drink two glasses of water, the food is a bit small. If the thought of drinking water is uncomfortable and can't drink, it means that you have eaten too much.
Some kitchen friends said that if you don't eat completely until your stomach feels full, it seems that you haven't eaten enough, and will continue to eat after a while.
I personally tried several methods that worked very well:
1. Eat a small bite. First use the last molars to grind the larger food, and then use the premolars (the teeth behind the pointed tiger teeth) to chew. If you always need to chew with the last molars, it means that your mouth is full of food, and you eat too much food at one time. (This also helps to improve eating.) Small bites determine the following chewing slowly.
2. Chew slowly. Chew each bite for 30-50 times before swallowing. The benefits are too numerous to list, you can Baidu by yourself. Will you lose weight, believe it? Since I chewed 30+ per mouthful, I found that beef is too much fiber. I used to eat 1 catty of meat at a time and I didn't chew it too much. It was almost swallowed. No wonder the digestion is not good. Chew until the food becomes muddy like a baby's food supplement.
3. The choice of ingredients. If you want to have a sense of satisfaction, the choice of ingredients is very important, and the combination of soft, hard and crisp. For example, if you eat tofu alone, I will use half the amount of tofu and then use edamame instead of the other half, and eat it together. The edamame can chew for a long time and have more fiber and a sense of satisfaction is produced. When cooking, consider the combination of ingredients with different textures.
4. A variety of nutrients. Eating carbohydrate, protein, and fat together is twice as satisfying as eating alone. For example, eating spinach alone is not as good as eating spinach mixed with walnuts. Eating bread alone is not as good as eating bread with eggs.
5. Cooking methods. Don't cook too softly and keep more chewy. If the taste is too weak, it is not easy to enjoy it. When the taste is not enough, do not consider adjusting it with salty taste. Use more spices, vinegar, garlic, onion and ginger.
6. I will kefir with water before and during the meal.
7. In order to avoid feeling deprived, tell yourself that it’s okay to eat as much as you want. Don’t limit your appetite. Just eat slowly and chew for 30+. I bet that you will never eat half of the original meal. However, digestive problems such as flatulence will be much better.
8. I used to think that as long as it is low in calories and high in fiber, it's okay to eat casually. Facts have proved that if you don't eat enough calories and nutrients, you will still want to eat when your stomach is uncomfortable. It should be in the right amount and high in nutrient density.
At the beginning, I feel a bit hard, and I will forget it after eating. It’s okay. Habits are developed slowly. When I get used to it, I think it’s a natural and easy thing.
————————————
【unit of measurement】
Standard baking measuring cup, measuring spoon unit
1 cup = 240ml (ml)
1 tablespoon = 1 tablespoon = 15ml (ml)
Half a tablespoon=0.5 tablespoon=7.5ml (ml)
1 teaspoon = 1 teaspoon = 5ml (ml)
1/2 teaspoon = 2.5ml (ml)
1/4 teaspoon = 1.25ml (ml)
Welcome everyone to follow the WeChat public account: SunnyKreglo
Weibo: Sunny_Kreglo
