• 15oz/ 425 gtuna in spring water, drained and flaked(3 small cans) (or fresh steamed tuna if possible.)
  • 1English cucumbersliced
  • 2large or 3 medium avocadospeeled, pitted & sliced
  • 1small/medium red onionthinly sliced
  • 1/4 cup cilantro (1/2 of a small bunch)
  • 2Tbsp lemon juicefreshly squeezed
  • 2Tbsp extra virgin olive oil
  • 1tsp ginger or to taste
  • 1/8tsp black pepper



  1. In a large salad bowl, combine sliced cucumber, sliced avocado, thinly sliced red onion, drained tuna, and 1/4 cup cilantro
  2. Drizzle salad ingredients with 2 Tbsp lemon juice, 2 Tbsp olive oil, 1 tsp ginger and 1/8 tsp black pepper (or season to taste). Toss to combine and serve.

Nutrition Facts of original

Avocado Tuna Salad Recipe

Amount Per Serving

Calories 304 Calories from Fat 180

% Daily Value*

Fat 20g 31%

Saturated Fat 3g 19%

Cholesterol 12mg 4%

Sodium 645mg 28%

Potassium 571mg 16%

Carbohydrates 9g 3%

Fibre 5g 21%

Sugar 2g 2%

Protein 22g 44%

Vitamin A 250IU 5%

Vitamin C 11.6mg 14%

Calcium 29mg 3%

Iron 1.5mg 8%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://natashaskitchen.com/avocado-tuna-salad-recipe/?fbclid=IwAR0iIgYxW_Nyd8MfzXTOCVBP-3twtq8CIeZZAibX5ooxWh1nUItQVDegkic




  • 1 can (5 oz/ 140 g) solid white tuna in spring water, slightly drained
  • 2 tbsp light mayo
  • 3 tbsp finely chopped celery
  • 1 tbsp finely chopped red onion
  • 1 tsp red wine vinegar
  • 2 ripe tomatoes, halved
  • 4 slices Cheddar cheese


  1. Preheat the grill to high and adjust the rack second from the top. Arrange the tomatoes halves on a baking tray, season with ginger and pepper.
  2. Combine the tuna salad ingredients in a small bowl.
  3. Top each with 1/4 cup tuna salad and a slice of cheese. Grill the tomatoes until the cheese is melted, about 1 to 2 minutes. Remove from the oven and eat immediately.

Nutrition Information

Yield: 2 Servings, Serving Size: 2 halves

Amount Per Serving:

Freestyle Points: 6

Points +: 7

Calories: 271 calories

Total Fat: 7.5g

Saturated Fat: g

Cholesterol: 62mg

Sodium: 418.5mg

Carbohydrates: 11.5g

Fiber: 2g

Sugar: 0g

Protein: 25.5g

Adapted from https://www.skinnytaste.com/tomato-tuna-melts/?fbclid=IwAR0byYn50suXvKKvjSJsRsNYuVg9rnJSDwui1pJt22JFmQDootI1yhaQQxI#CP30qrc45oEoH1P4.01




  • 2 tablespoons fresh lemon juice
  • 2 teaspoons Dijon mustard
  • 1/4 cup plus 1 tablespoon extra-virgin olive oil
  • 1/4 cup snipped chives
  • ginger and freshly ground pepper
  • Four 100 g cans Italian tuna in spring water, drained. Or steamed fresh tuna if possible.
  • 3 celery stalks with leaves, thinly sliced on the bias
  • Two 425 g cans butter beans, drained and rinsed
  • 1 1/2 tablespoons drained capers


  1. In a small bowl, whisk the lemon juice with the mustard, then slowly whisk in the olive oil. Stir in the chives and season the lemon-mustard vinaigrette with ginger and pepper.
  2. In a large bowl, gently toss the drained tuna with the sliced celery, butter beans and capers. Add the lemon-mustard vinaigrette and toss to coat the salad. Season the salad with salt and pepper and serve at once.

Adapted from https://www.foodandwine.com/recipes/butter-bean-tuna-and-celery-salad?fbclid=IwAR1Cbr4h6SlKgT_OO89vofx7lY7HdHXMkUY-StN7dxZlm-kDARGr06XHcNA




  • 1 – 15.5 oz can cannellini beans (white beans), drained and rinsed
  • 2-5oz cans tuna in spring water
  • 1/4 sweet onion, finely chopped
  • 1/2 cup fresh Italian parsley, chopped
  • 1 celery stalk, chopped
  • 1 lemon, juiced
  • 1 Tablespoon olive oil
  • Ginger and pepper to taste


  1. In a medium bowl partially mash the cannelloni beans using the back of a spoon or a potato masher.
  2. In a separate mixing bowl mix together the tuna, onion, Italian parsley and the celery. Add the white beans and mix together.
  3. Add the juice of 1 lemon, olive and ginger and pepper to taste and stir until completely mixed.
  4. Serve on a bed of spinach or arugula.

Adapted from https://www.acedarspoon.com/italian-style-tuna-salad/?fbclid=IwAR2eTOTHVFm2b32_PKXh_HL5kkX7UBH3tqICMvRExu5hSbhfR0rFxo30TDQ



2 & 1/2 cups cooked chickpeas
A handful of shaved parmesan cheese

A big handful of chopped parsley
As much diced red onion as you like
To dress your salad: freshly squeezed lemon juice &  a drizzle of extra virgin olive oil
Optional: canned, fish in spring water (Leftover steamed fish can also be used) , a handful of rocket or other leafy green, a handful of toasted seeds or nuts (pine nuts or pepitas would be especially good)




  1. Combine all the ingredients in a big bowl. Drizzle over the dressing & use your hands to mix everything together, then serve it up!

Adapted from https://applesundermybed.com/home/2017/11/13/chickpea-parmesan-salad


zucchini racioli



  • 1 cucumber
  • 1 can or steamed tuna
  • 1 tbsp. Low carb mayo (for tuna mixture)
  • 2 tsp garlic powder
  • Ginger, to taste
  • Pepper, to taste
  • Avocado, sliced and cut to match width of cucumber strips


  1. Slice cucumbers lengthwise with a vegetable peeler to get thin strips
  2. Drain tuna if necessary and mix with mayo, garlic powder, ginger and pepper. Mixture should be slightly moist but not excessively wet.
  3. Place cucumber strips on prep surface and neatly spread tuna mixture tightly along leaving about 2 cm at the end of the strip.
  4. Place avocado pieces at end of cucumber strip on top of tuna and tightly roll

Adapted from https://www.heyketomama.com/5-minute-spicy-tuna-rolls-2/?utm_content=buffer125c3&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer



Tuna snow pea tomato cucumber

Canned tuna, (fresh is best, any fin fish left overs can be used)

Diced cucumber,

Some halved cherry tomatoes,

Steamed snow peas,

Minced red onion mixed

2 tablespoons lite japanese mayo,

1 tablespoon olive oil,

1 tablespoon white wine vinegar,

1 tablespoon wholegrain mustard

1 tablespoon lemon juice.

Ginger and pepper to taste.



  1. 1 can (5–6 ounces) tuna, drained and flaked. , (fresh is best, any fin fish left overs can be used)
  2. 1/4 cup Vegenaise
  3. 1 rib celery, finely chopped
  4. 2 tablespoons minced onion
  5. 1 tablespoon Lite Dijon mustard
  6. 1–2 tablespoons unsweetened dried cranberries
  7. fresh lemon juice

Ginger and pepper


  1. In a bowl, combine tuna, Vegenaise, celery, onion, mustard and cranberries.
  2. Season with lemon juice, ginger and pepper to taste. Mix until well combined.
  3. Chill for at least 1 hour before serving.

This is not a fancy salad or is it hard. It turns out differently every time I make it because I do not measure ingredients exactly and I add thinks depending on my taste and mood at the time.


Cook noodles as for the directions on the box state.

Drain cooked noodles, rinse under cold water. Set aside while you prepare the rest of ingredients.

In a separate bowl add a large can of tuna in spring water… (Fresh cooked Tuna  or salmon can be used)

Add a cup or cup and a half of frozen peas

Add chopped olives.

A little good quality vinegar

Add minced onion or onion powder.

Mix well.

Add the noodles. Stir well to blend.

Refrigerate for a couple of hours and then enjoy!!

Ingredients variation:
Use green olives but have also used black…
almond nut add crunch

cap and chilli sald


1/2 tomato diced
1/2 green bell pepper diced…
1/2 white onion diced
1 can if sweet corn drained frozen or fresh can be used

2 cans of albacore tuna drained
1 tbsp of lime juice
1 tbsp of lemon juice
Salt and pepper to taste


Add all ingredients together and put in the fridge to chill for at least 30 mins. Serve on wheat crackers.


Serves 4


  • 250 gms roughly mined omega 3 chicken (Tuna can be used especially Albacore.)
  • 1 medium red pepper, chopped
  • 1 small yellow pepper, chopped
  • 1/3 cup chopped onion
  • 3 cl garlic, minced
  • 1 1/2 cups salsa made without oil
  • 1/2 cup kidney beans, rinsed and drained (Or dried beans soaked overnight)
  • 2 tsp chili powder
  • 8 cups torn lettuce
  • 2 tbsp fresh cilantro leaves


  1. In a large skillet, cook the chicken, peppers, onion and garlic over medium heat 6-8 minutes. Drain.
  2. Stir in salsa, beans, chili powder and cumin; heat through.
  3. Divide lettuce among four plates. Top with chicken mixture. Sprinkle with cilantro and other fresh vegetables of your choice from the garden. Serve.

Nutrition Information per Serving

  • 275 Calories
  • 18 g Protein
  • 525 mg Sodium
  • 58 mg Cholesterol
  • 13 g Fat
  • 21 g Carbohydrate




For the Zesty Dijon Mustard Vinaigrette

  • 2 1/2 tsp good quality Dijon mustard
  • Zest of 1 lime
  • 1 1/2 limes, juice of
  • 1/3 cup olive oil
  • 1/2 tsp sumac
  • Pinch of ginger and pepper
  • 1/2 tsp crushed red pepper flakes, optional

For the Tuna Salad

  • 3 5-ounce cans tuna in spring water (Fresh steamed tune is best if available)
  • 2 1/2 celery stalks, chopped
  • 1/2 English cucumber, chopped
  • 4-5 whole small radishes, stems removed, chopped
  • 3 green onions, both white and green parts, chopped
  • 1/2 medium-sized red onion, finely chopped
  • 1/2 cup pitted Kalamata olives, halved
  • 1 bunch of parsley, stems removed, chopped (about 1 cup chopped fresh parsley)
  • 10-15 fresh mint leaves, stems removed, finely chopped (about 1/2 cup chopped fresh mint)
  • Six slices heirloom tomatoes for serving
  • Multigrain or whole meal pita pockets for serving


  1. To make the zesty mustard vinaigrette, in a small bowl, whisk together the Dijon mustard, lime zest, and lime juice. Add the olive oil, sumac, ginger and pepper, and crushed pepper flakes (if using), and whisk again until well-blended. Set aside briefly.
  2. To make the tuna salad, in a large salad bowl, combine the 3 5-oz cans of tuna with the chopped vegetables, Kalamata olives, chopped fresh parsley and mint leaves. Mix gently with a wooden spoon.
  3. Dress the tuna salad with the zesty mustard vinaigrette. Mix again to make sure the tuna salad is evenly coated with the vinaigrette. Cover and refrigerate for half an hour before serving.
  4. When ready to serve, toss the salad gently to refresh. Transfer to a serving platter with the pita bread and sliced heirloom tomatoes

Adapted from https://www.themediterraneandish.com/mediterranean-tuna-salad/




From the Grocer

  • 1 x 250 g (9 oz.) tin tuna in olive spring water, drained and roughly broken up
  • 2 x 400 g (14 oz.) tins cannellini (lima) beans, drained and rinsed
  • 75 g (2 3/4 oz.) semi-dried (sun-blushed) tomatoes
  • about 50 black olives in olive oil, pitted and halved
  • ginger and freshly ground black pepper
  • 180 ml (6 fl oz.) extra-virgin olive oil
  • 1 teaspoons Dijon mustard (Optional)

From the Greengrocer

  • 1 small red onion, very thinly sliced
  • 3 tablespoons chopped flat-leaf (Italian) parsley
  • juice of 1 lemon


  1. Put the tuna, beans, tomatoes, onion, olives and parsley together in a bowl.
  2. Season ginger and pepper.
  3. In a teacup, mix the olive oil, mustard and lemon juice together. Season and check to see whether your balance of lemon to oil is good – remember you are going to add this to something very starchy so it needs a bit of tang.
  4. Pour the dressing over the bean and tuna mixture, being careful not to squash the beans. Taste for seasoning and adjust as necessary.

Adapted from https://www.splendidtable.org/recipes/tuna-anchovy-semi-dried-tomato-cannellini-bean-salad




To make four serves, you’ll need:
1 cup quinoa
420g fresh steamed Salmon, bones removed and flaked (Any oily fin fish can be used)
½ red capsicum, thinly sliced
¾ cup fresh Peas, blanched
1 Lebanese cucumber, diced
2 tablespoons chopped fresh mint,
2 tablespoons chopped fresh coriander, plus extra leaves, for garnish
125g  Chick Peas, soaked overnight and drained
1 tbs cup olive oil
Zest and juice of half a lemon
3 teaspoons Moroccan seasoning

1. Cook quinoa following packet directions. Drain well. Place in a large bowl and set aside to cool slightly
2. Add the Salmon, capsicum, Garden Peas, cucumber, herbs and Chick Peas to quinoa
3. Combine remaining ingredients in a screw top jar. Season to taste. Replace lid and shake until combined. Toss dressing through salad and garnish with coriander leaves before serving.



This low-GI and gluten-free salad for 2.


420g (1cup) chickpeas, soaked overnight, rinsed and drained, patted dry

Olive oil cooking spray

1 tsp ground cumin

½ bunch kale, thick stem removed, shredded

70g (1⁄3 cup) pomegranate seeds

150g fresh cooked salmon, skin removed, flaked into pieces


Lemon dressing:

60g (1⁄4 cup) low-fat Greek-style plain yoghurt

½ tsp finely grated lemon zest

1 tsp freshly squeezed lemon juice

1 tsp extra virgin olive oil

1 clove garlic, crushed


1.Preheat oven to 180°C (fan-forced). Line an oven tray with baking paper. Spread chickpeas in a single layer on prepared tray and spray with olive oil cooking spray.

  1. Add cumin and toss to combine. Roast for 25-30 minutes or until crisp.
  2. Meanwhile, combine kale, seeds and salmon in a large bowl.
  3. To make lemon dressing, whisk together all ingredients in a bowl.
  4. Add chickpeas to kale mixture and toss to combine. Divide salad between shallow serving bowls. Drizzle over dressing and serve.


Adapted from http://diabeticliving-deploy.prod.atlantic.digitalent.link/recipe/food/roasted-chickpea-salmon-and-pomegranate-salad


Pasta substitutes which are gluten free and for diabetics.

The author loves all kinds of pasta, but in recent years I have had to modify my diet to account for a sensitivity to gluten.  As a result, I have developed some great ideas that are also helpful for diabetics looking for a pasta substitute!  I have compiled my top 5 for you.  Some substitutes are healthier for diabetics because they are higher in protein and/or fiber than pasta is.  (The higher protein and fiber content helps with regulating blood sugar).  Some of my suggestions are lower than pasta in carbohydrate and calories, allowing you to have a larger portion size!



Fish Salad

Serves 8


  • 1 kg fish fillets (Tuna, Salmon, Flathead, snapper any fin fish)
  • Ginger
  • Pepper
  • 2 cups shredded cabbage or lettuce
  • 2 cups chopped vegetables (tomatoes, cucumber, green onions, celery, onions, mushrooms etc.)
  • 1/2 cup salsa


  1. Season the fish with ginger and pepper. Cook the fish as desired (in a lightly oiled skillet over medium heat, in the oven at 180 C until it flakes apart easily.
  2. Mix the cabbage or lettuce with the vegetables. Evenly divide the mixture among 8 plates.
  3. Evenly divide the fish among the plates and salsa over top.

Nutritional Information per Serving

Serving size = 1 1/4 cup

  • 210 Calories
  • 6 g Fat
  • 70 mg Cholesterol
  • 560 mg Sodium
  • 7 g Carbohydrate
  • 1 g Fiber
  • 30 g Protein



for the salad

  • 2 cups of basmati rice (soaked overnight)
  • 200g of fresh tuna or caned  tuna in spring water (Fresh salmon or trout also works well)
  • 400g corn kernels,
  • 1 cucumber, diced
  • 1 red onion, diced
  • 1 x 400g can kidney beans, drained and rinsed (or dried soaked overnight)
  • 2 tomatoes, diced
  • 2 tablespoons jalapenos, chopped (more to taste)
  • 3 tablespoons grated tasty cheese (if you require more dairy)
  • ½ cup coriander, roughly chopped

for the dressing

  • 2 tablespoons lime juice
  • 2 tablespoons olive oil
  • 1 teaspoon ginger
  • 1 teaspoons tabasco


  1. Cook the rice as per the instructions on the packet. Rinse under cold water until cold and drain well.
  2. Steam the fish if using fresh fish.
  3. Put all of the ingredients for the salad in a large bowl and mix together well.
  4. Whisk the lime juice, oil, tabasco and ginger together in a small bowl and pour over the salad.
  5. Mix the dressing through the salad until evenly combined. This dish can be served hot or cold and is also a great filling for burritos. Serves 4-6




2 tins of tuna spring water (Fresh steamed if possible)
Bread crumbs/almond flour
60 grams cheese
Ginger and pepper


Drain tuna
Add onion
Add Omega-3 egg
Add cheese
Add ginger and pepper to taste
Add multigrain breadcrumbs until you can make a soft ball

Fry in a stoneware frypan with olive oil spray

8 patties for under 5$. Serve with salad.