zingy tuna salad

Who says you need mayonnaise??? A fan fav amongst adults and children alike. Perfect for on-the-go lunches! Yesterday I had a huge craving for some tuna salad.  I knew that I had created a yummy concoction of this awhile back and actually thought I had done up a blog post on it!  After searching my own website…I realized that I had in fact just done a quick photo/write-up on my facebook page…with good intentions of turning into a post!  It must have slipped my not-so-good memory.  Having realized this, I then thought what better time than right now!  This tuna salad recipe is just too scrumptious not to share!

I wanted to recall exactly what I had tossed into this dish, so I did a little diggin’ over on FB!  I discovered that I first made this bowl of deliciousness way back in May.  At that time, I had immediately posted a photo (sans recipe) and it prompted the following conversation…

“Does it have a dressing?”

“I’d like to know that too!”

“Looks great!  Ingredients?”

“Totally want details on ingredients . I have become bored with tuna and it sits all by itself in my pantry!!!!”

“Need ingredients! Been craving tuna salad forever! :)”

Me: “Yes! No mayo though…basically I used freshly squeezed lemon and lime juice, olive oil, balsamic vinegar and some rosemary mustard. Then, I finely chopped up some mini cucumber, pickles, red/orange pepper, celery and white/green onion.  After that I seasoned it with loads of ground pepper, freshly chopped dill and sea salt. Finally…added in few dashes of dried pepper flakes. Basically, feel free to use whatever spices/herbs you wish. =) I am going to make tuna lettuce canoes/wraps tomorrow! Oh ya…3ish cans of tuna as well…enjoy!”

“Talk about a major salad!! Lol.”

Me: “P.S…the shredded carrot and radish were last minute additions (after the pic). I noticed them hiding in the veggie crisper afterwards! Hehe…”

“Beautiful! Thanks I’m making this tonight since I have most of these ingredients already! YUM :D.”

“Haha it is a pretty big salad!”

“Adding different veggies to make it a little crunchy is actually a great idea, I had tuna last night for the first time in years.  I had some red onions finely chopped with celery and a couple of dried raisins and it turned out good, I’m def trying this one tonight!  Thanks for the recipe!”

Me: “Hahaha…just to clarify…we didn’t eat this entire thing tonight if that’s was you were thinking.  I like to make a lot at once…then I put it in the glass container (as shown above) and an airtight lid seals it up, so it stays fresh.”

“I would of probably ate it all the same night! NOM NOM NOM!!! Lol.”

“Dammit Cin, Now I have to make one, and I was looking forward to not being in the kitchen today!!! LOL.”

“If you do like the creaminess of traditional tuna salad, I mash up some avocado and mix it in. Delicious!”

Me: “Good call on the avocado…this is what we actually did with the batch we made this week. So yum!”

“Wow what a coincidence, I just made tuna salad today, too!”

Me: “Awesome! I think I will make it again this wkend!  Haha.”

“Me too! It’s such a cheap, versatile, and delicious option.”

“Made this tonight. Love it. Thank you so much for sharing the recipe!”

Big batch.  Serves lots!

zingy tuna salad
  • 4 cans of tuna
  • 1 lime
  • ½ lemon
  • 1 red pepper
  • 2 dill pickles
  • 2 mini cucumbers
  • 2 stalks of celery
  • ½ yellow onion
  • 4 cloves garlic - minced
  • 2 shredded or coined carrot and radish (optional)
  • loads of fresh dill
  • generous amounts of ground pepper and sea salt
  • several spoons of mustard (I used Kozliks' rosemary)
  • a few splashes of olive oil and balsamic vinegar
  • a dash or two of dried chili flakes or hot sauce (optional)
  1. basically take all your cans of tuna, open them up and pour it into a large bowl
  2. next, take all the veggies and finely chopped them all and toss into the mix
  3. add in your mustard, herbs and spices
  4. then, drizzle with the olive oil, balsamic vinegar and the juice from squeezed lemon/lime
  5. once you have combined all your ingredients, mix thoroughly with a fork
  6. sprinkle with dried chili flakes or a few splashes of hot sauce
  7. enjoy!
P.S. - this dish is super wicked because you can eat it on it's own, over a bed of mixed greens, in a "lettuce canoe" or even throw it on-top of some eggs. Also, it has some serious zing and is even better the next day, after being in the fridge all night. Perfect to take in lunches as well!!!


1 meat mix = 6 dishes

MMMMMMMMM…meat!!!  This type of meat mix is a definite ‘staple’ at our place.  It is very affordable, super convenient to whip up and is basically ready in no time.  The other great thing about this mix is that it serves as a solid foundation for so many other meal ideas (sidebar – on occasion, we have been known to just eat it lone-star styles, as photographed above).  Have fun with it and I hope you enjoy creating and eating the various recipes that I have to share with you today!

To create this, all you need to do is grab your favourite type of ground meat (beef, bison, chicken, pork etc) from grass-fed/pasture raised animals is ideal, but don’t let this be your deal breaker.  Next, throw in some chopped veggies and season with your favourite herbs and spices.  Cook it all together on the stovetop…and you are laughing.  I usually brown the meat first by itself and remove.  Then, I continue by sauteing the veggies…and follow by re-adding the meat to the pan, while spicing it up as desired.

Start by getting a large quantity of good quality ground meat, so you have lots on-hand that can be used across a variety of meals.  Alright, enough banter…continue on by reading below to find out how to transform this meat mix into 6 different and delicious Paleo dishes, that can be eaten for breakfast, lunch or dinner.

First up, we have…

Meaty Taco Salad (full recipe post)

Short version:  if you are looking at the photograph, it is pretty easy to figure out how to create this bad boy.  Start by getting a variety of fresh greens.  Layer it up, by arranging them on the plate first.  Next, take a few huge spoonfuls of the meat mix and load that on top.  To add extra deliciousness, top with either store-bought or homemade salsa and finally some guacamole.  It looks so pretty doesn’t it?  Don’t be fooled…that presentation doesn’t last long, as this little number gets scarfed down quicker than two shakes of a monkey’s tail.  Oh…I should note, before I plated the mixed greens, I tossed them in a homemade balsamic/citrus vinaigrette dressing.  You can do the same too!  Adds a nice touch to this very satisfying meal.  PS – I have also topped it with some salsa Verde and that was incredible as well!

Spaghetti Squash with Meat Sauce (full recipe blog post)

Short version: okay…so you’ve had your meaty taco salad for lunch (and LOVED it BTW) but, are left with loads of leftover meat mix and not sure what to do with it!?!  Well, as a former, non-believer in the the usefulness of leftovers, my new self would not even hesitate for a second to toss that in with a homemade marinara sauce to cover some spectacular oven-roasted spaghetti squash.  A spaghetti squash virgin before starting to eat ‘Paleo’, I have to say that this is one of our favourite go-to meals, especially in the autumn and winter months.  So much more excited that boring ‘ol pasta!  What does that stuff even taste like anymore!?! P.S – I recently introduced this to my sister who has started serving up paleo dishes to her family as well, except I mistakenly told her to buy the ‘hour-glass’ shaped squash and she wondered why it it wasn’t coming out ‘stringy’!?  Opps…that’s butternut!! LOL!

Lettuce Canoes (full recipe post)

Short version:  meet L.C. (lettuce canoe)…a close cousin to T.S (taco salad).  Closer than cousins really, but a completely different eating experience.  Not gonna lie, these little buggers can be a wee bit messy to consume, but they are well worth the extra napkin or two…or three!  Hey…why not even bib it up???  Anyways, all you need to do is grab some nice big romaine or boston lettuce leaves, fill with the meat mix and top with whatever your heart desires!  We turned up the heat an extra notch with this number, by dressing them with some hot pickled peppers.  This same concept works extremely well with grilled chicken too!  Add some pickles, beets, radishes, cucumbers, avocado slices etc…to switch things up.  The options here are endless.   P.S – Trust me…you won’t even miss the bread one bit.  They leave you feeling completely full, but minus that nasty bloated feeling from grains.

Deep Dish Egg & Meat Frittata (full recipe blog post)

Short version:  time is moving on, and you have now enjoy lunch, dinner and are now waking up the next day with a gigantic appetite (plus some leftover meat mix – haha).  That spells frittata time folks!  The beauty of this one dish wonder is that a) it requires minimal dishes and b) it is basically a free for all – toss in and use up anything that you may have that is hangin’ out in your fridge.  This brunch style meal is also awesome if you are having people over, but don’t you want to be stuck in the kitchen!  Simply, grab your ingredients, beat lotsa eggs, pour in a pan…then set and forget.  PS – I am always amazed as to how quickly this show-stopper gets gobbled up.  People are fanatical about frittatas.  I like to serve it up with some farmer’s sausage or wild boar bacon on the side.  A dash of hot sauce has been noted as an awesome little finisher on this one as well.  Mixed berries to follow are also a nice touch!

Egg Muffins (full recipe blog post)

These bite-sized (depending on how big your mouth is haha) beauties are a fan favourite amongst children and adults alike.  They are terrific to have prepared and on-hand for those times that you are busy and on the go!  Also, they are extra convenient to pop in your mouth as you are on our way out the door for work.  The ones I have featured in the full blog post above, are assembled as ‘chicken fajita egg muffins’, but this is just one of many different variations.  You can pretty much toss in any leftover meat and diced veggies that you like.  They taste super yummy with the ground beef mixture, as it creates a nice consistency.  Have a go at making these…my guess is your family will love them!

Egg Scramble

Last, but not least…we have a complete no-brainer.  Egg scramble is among the most delicious (although it doesn’t always look so hot in photos), of all the recipes presented here.  I have not written a full recipe blog post on this one, because I think most people know how to whisk and scramble up some eggs on the stove.  I hope so anyways….=P  So, that’s what I did…scrambled up a few eggs in a bowl, adding the meat mix to it and garnished it with some curry spice along the way as it cooked.  Fluffy and flavourful in every bite, this dish is a definite winner in my books.  Finito in 5 mins, which makes it even more wicked!  Get crackin’…

Moral of the Story:

You DO NOT have to re-invent the wheel for every meal.  Take advantage of cooking big portions of meat on the BBQ, in the oven or crock pot…so that you have lots of leftovers to play with.  Finally, I have said this before and will mention it again…try not to over-think and over-complicate each dish.  Go with the flow, with what you have on-hand and also with what is in season.  You will surprise yourself.  Happy cookin’!!!

very berry parfait

Nothing says summer like fresh berries.  Very berry parfait, a.k.a. berries smothered in coconut butter! So scrumptious…the raspberries are by far my fav.  This is a super simple treat.  Easy, ready in a flash and serves well as a yummy addition to any family bbq, potluck party or picnic on the beach.

Most people love having somethin’ a little sweet after eating their dins.  Can be oh so delightful!  I myself have never been much of a “sweet tooth girl” as you know, whereas salty goods were more my vice.  However, if that sweet craving comes a calling, there are many ways to feel satisfied, without having to dive into baked goods that are ladened with processed sugar and gluten.  Works well for me, as I am not much of a baker either.  Very berry parfait is a perfect alternative.

I think fruit salad or mixed berries are often overlooked because of their simplicity.  I love the bright colours and the intense flavours.  That is one of the reasons I decided to include this as one of my posts.  The beauty of this option is that you can tailor it to your preference based on your tastes and also what is in season at the time.  This dish is also super versatile – it can be enjoyed as a snack, dessert or as a side for breakfast in the morning.  If you have children…they will love ‘building” their own”too!  You could get totally creative and turn it into a fun little sundae kinda station/bar.  Put all kinds of different toppings into little dishes…and let them go wild!

What are ya waiting for?  Grab a massive bowl/platter, tons of fresh berries (or other fruit), a colander, cutting board and knife (if needed) – and you are good to go!  As an added bonus- try topping with warm-melted coconut or cashew butter for some extra flavour.  You could experiment here with any type of nut butter really.  YUM!  In the past, I have made a similar version and topped it with roasted walnuts for that extra crunch.  I am also a huge fan of garnishing with some freshly chopped mint, dark chocolate shavings and shredded coconut as well.  You can even squeeze a little lemon or lime juice on the berries if you wish.  Play around and make some magic happen in the kitchen!

very berry parfait
  • various fresh berries or other fruit of choice (raspberries, blueberries, strawberries and blackberries)
  • coconut butter - melted
  • chopped nuts and/or other desired toppings (optional)
  • freshly chopped mint - to garnish (optional)
  1. wash berries thoroughly in a colander
  2. mix together is a large bowl or place on a platter
  3. scoop out individual serving into a "parfait" type glass (extra fun and fancy!)
  4. drizzle with warm coconut butter
  5. top with chopped nuts and/or fresh mint
  6. enjoy!
• to melt the coconut butter place the glass jar in a saucepan filled ¾ full with water • heat on stove-top on medium heat, stirring thoroughly until it turns into a thick liquid

paleoLAND recipes from YOU…

As promised, here are some very scrumptious recipes created by the wonderful “fans” of PALEOdISH. I personally love chatting about food and new creations and find it so exciting that so many others in paleoLAND do as well. (don’t chuckle too hard…a little nerdy I know, but food excites me. Psst…at least it is not Friday night as I am posting this haha!) Many people emailed me (thank you), with their submissions…here are the 3 features for this week. Don’t worry…I will continue to post new “fan” recipes regularly, as there were so many good ones to choose from. Feel free to send me more of your “tried, tested and true” dishes to paleodish@gmail.com, and share them with DA WORLD!!!

Yummy Chicken Rapini Frittata – By: Jeff S.

First I sauteed three cloves of chopped garlic and half of an onion chopped in olive oil. You can use as much or as little garlic as you like to taste. It would also be okay to use coconut oil if preferred. Then I added half a bunch of fresh rapini once the onions started to turn translucent. Following this, I added a couple tablespoons of water to steam the rapini and from there it wilts down. This is done with the lid on the pan or Dutch oven (This is an oven safe pan by the way). Then I also added one chopped red bell better to the mix. Once all veggies are done to satisfaction I added a previously cooked chicken breast, which was chopped up.

Lastly, I added 9 eggs (whipped) to complete the fritata and let it cook about half way through on medium heat, on the stove top. During this time, I had the oven broiler on high and ready to go. Once the bottom half was cooked, I put the pan in the oven under the broiler. I cooked until bubbling and browned. Since I was using a non-stick pan it simply slid out with a silicone spatula.

Garnish with green onions.

Late Night Concoction – by: Zac D.


  • sweet green onion
  • red bell pepper
  • yellow summer squash
  • a good handful of spinach
  • 3 eggs
  • 1 hard boiled egg

optional spices:

  • cumin
  • garlic
  • fresh organo
sautee in coconut oil:
  • a handful of “yellow crookneck squash”
  • a dash of red bell peppers
  • and a same amount of onions as squash
  • add spices after the squash softens and onions translucent
  • add the 3 eggs and stir well
  • add portion of spinach, cover to steam and wilt
  • while wilting, organize a plate of raw spinach
  • serve the hot egg concoction on top with the halved hard boiled egg on the side

P.S. This is a great dish that helps clean out the fridge and to settle late night munchies.

Osso Bucco – By: Laura S.


serves 8

4 tablespoons olive oil
6 pounds veal shanks pieces (about 1 large or 2 small per person)
4 cups diced onion
2 cups diced celery
2 cups peeled and diced carrot
3 cloves garlic, crushed
1 1/2 cups white wine
2 cans (28-oz ) diced tomato
4 sprigs fresh thyme
4 sprigs fresh oregano
2 bay leaves
salt and pepper

1 1/2 cups loosely packed flat-leaf parsley leaves
2 cloves garlic, minced
2 tablespoons finely grated lemon zest

Osso Bucco
Preheat oven to 325 °F. Heat a large ovenproof pot over medium high heat and add 1 tbsp oil. Sear veal shanks until browned on each side and remove. You may have to do this in batches, adding oil after each batch. Remove veal from pan and set aside. Reduce heat to medium, add onion, celery and carrot, sautéing until onions are translucent, about 5 minutes. Add garlic and cook one minute more. Stir in white wine, bring to a simmer, then add tomatoes. Stir in thyme, oregano and bay leaf. Add veal shanks back to pot, ensuring they are covered with liquid (add water if needed). Bring to a simmer, cover then place pot in oven. Cook for 2 to 2 ½ hours, until veal pulls away from the bone easily.
To serve, spoon veal onto a serving plate. Remove herbs and return sauce to a simmer, adjust seasoning as needed. Spoon sauce over veal and serve with a spoonful of gremolata.

Pulse all ingredients in a food processor, season to taste and chill until ready to serve.

Traditionally this is served with risotto milanese, or polenta, but tasty veg would be great too! This one does well in a slow cooker as well, or braised in the oven. I cook it on the stove top in a heavy enamel croq – but that’s because I love to play with it while it’s cooking!! You can add olives, although I don’t, as I don’t like them.

Thank you again Jeff, Zac and Laura for sharing your creations. I hope everyone gives them a go and ENJOYS. So excited…tonight on the way home from work I stopped at The Butcher Shop and picked up bacon wrapped chicken breasts. I am going to cook these bad boys up this weekend for sure and I will let you know how it goes. Happy eating to all! cyn =P

passions, goals and blt’s…


I can distinctly remember having a conversation with a few friends, a couple years ago, about passions.  “What is your passion?” one of them asked me.  It made me think…could I actually respond to this question with something that actually fired my up inside? (in a good way)  The question or perhaps the lack of an answer did bother me to a certain degree.  At that point in time, I realized that I was passion-less (cue depressing music- haha). 

Now, don’t get me wrong, there were plenty of things in my life that I loved and enjoyed, but a true passion- not so much!  I am NOT a firm believer that “things always happen for a reason” (just my opinion), but I do believe in timing.  I strongly believe in influence from those that are close to you at any given point in your life as well.  Your “inner circle” so to speak, can either bring you down or make you realize that you just need to just go for it and live.  Choose those people wisely.  CrossFit and nutrition are now my passions.  I guess before, I didn’t really know what I was missing.  I don’t think you do, until you realize what a true passion is.  It is thrilling to love something so much and have feeling and emotion towards two things in my life that make me so happy…cooking and rockin’ or being rocked by WOD’s.  I love chatting about both and both definately do bring a sparkle to my eye when people ask me questions about either.  I thank Tyler Touchette of Cornwall CrossFit  for introducing me to this way of life (see my story).  I also thank John Vivian of CrossFit Toronto for training me and recognizing my potential. Last, but not least, I thank my husband for joining me on this journey and supporting me always.

You may be wondering at this point how does any of this relate to goal setting???  Get to the point already!  (I apologize for the slight tangent!)  Well it does- and here’s how…  I used to be one of those people that set a kazillion goals and accomplished nothing, while feeling deflated and let down in the end.  I also used to be one of those people that would set goals not for myself, but with the expectations of others in mind.  Not anymore!  I now realize that my many attempts at goal setting and failed accomplishments were because I wasn’t MOTIVATED!!!  I was making loose goals, that were not driven with desire and a focus.  Motivation has for sure been the catalyst for this change in my ability to now set goals and achieve them with great success.  Do you feel like your head is in the clouds?  Time to get your head out from being buried deep beneath the sand?  Look no further…I honestly couldn’t convey it any better than what Tyler did in one of his recent posts.  It really resonated with me and gave me such clarity. Thank you for that~ have a read!

The Importance of having Goals…

“Arriving at one goal is the starting point to another.”

- John Dewey

I’m halfway through a great book right now called ‘The Power of Less’  (Leo Babauta).. The book is more or less related to business but has lots of great info pertaining to any if not all of life’s so called ’stresses/choices’…

The book is all about 2 simple Principles…

1. Identify the Essential.

2. Eliminate the Rest.

As you can see, these 2 very brief yet profound points really kind of make you stop and realize – “Wow, this makes sense..”

You could obviously apply this to just about anything but for the sake of this post we will stick to YOUR HEALTH!!

What are your goals??

Do you even have any?

Have you fallen vicitim of being a robot?… Going through the motions?

…to view more click here. 

Final thoughts…my biggest tip with goal setting would be WRITE IT DOWN!  I still can’t believe how many people don’t do this!  This is so critical!!!  Jot down your goal, steps needed to get there…and most importantly, track your progress along the way.  Make sure your goals are attainable, but don’t underestimate yourself ;)  Oh ya…don’t be afraid to give yourself a realistic time frame, this is also key!  I am stoked about accomplishing 2 of my goals in the near future: 1) entering and competing in a CrossFit competition (CrossFit Element Challenge – June 26/10) and 2) completing my CrossFit Level 1 Certification (July 3-4/10).  Once you feel the success that comes along with accomplishment, you will wonder what you were doing before!!!

do you feel like you are stuck with your head in the sand? get it out!

B.L.T’s or should I say…B.A.L.T’s- B.acon A.vocado L.ettuce T.omato!

passions, goals and blt’s…
appetizer, snack, main
  • 12 slices of bacon- if possible nitrate free
  • 4 large Romaine lettuce leaves- washed and dried
  • 2 large avocado- sliced
  • 8 small vineripe tomatoes- sliced
  • chives (to tie around the lettuce wraps)
  • Paleo mayo as a topping (optional)- I added ground chipotle to mine
  1. cook bacon in a frying pan over low to medium heat (turning as needed) or on a baking sheet in the oven @ 325 - set aside
  2. prepare and wash large lettuce leaves to serve as the "wraps" for the BLT
  3. slice up avocado and place in the lettuce wrap first
  4. then add 3 slices of bacon to each
  5. top with several slices of tomatoes
  6. sprinkle with sea salt and fresh ground pepper (optional)
  7. roll wrap and tie closed with chives
  8. dip in Paleo mayo as an added treat
  9. enjoy!

a word from…

Yes, yes I know that  most people associate me with those restful weekend mornings, when you wake later and have time to spare.  Folks, if you feel like you are too rushed to whip me up during the weekdays…think again.  I promise, I will only take seconds…well okay maybe minutes.  I am not only healthy, tasty, but overly simplistic (shhhh..don’t tell bacon- I think he has a crush on me.)

Heck why don’t you get even more creative and bold and throw me in the brekkie rotation at least once or twice a week?  That’s what Cindy and Dustin have done, and they couldn’t be more pleased.  I hear them rave about the fact that I can be launched in there in a pinch, when nothing else in the fridge is calling their name.  Oh ya, word also has it that they regularly enjoy me as “breakfast for dinner”, because I am a “no-brainer”.  Don’t worry, I don’t take offense, but am rather flattered to lend them a hand when life becomes busy.  Besides, instead of a brain, I have a yolk that contains protein, fat and other nutrients.  Eat me up, without hesitation, yolk and all! (By the way, don’t believe all the “claims” you have heard about our yellow centers)

I don’t want to “toot my own horn”, but I have been told I am very social and get along well with many.  I am comforted in the company of bacon, sausage, avocado, salsa, sliced fruits and grilled veggies…  Take your pick, but please don’t be shy to indulge and greet my high protein compadres.  You won’t be disappointed!  Lastly, rumour has it that Cindy’s co-workers think she is perhaps overly “egg-static” about hard-boiled eggs for a snack at work.  Her friend Susie started her off and has fueled this addiction.  Now let’s just say we are a common face that is being cracked all over the counter-tops in the staffroom these days.  Word about our fulfilling and satisfying nature have caught on.  We usually travel in packs of 12, sometimes 6.  Pick us up this weekend and see what you can do.

Yours truly,

Mademoiselle Oeuf

(alter ego)— aka…scrambled egg, hard boiled egg, omelet, frittata, poached egg, pickled egg, fried egg…well you get the point!

super quick & easy scrambled eggs
main, breakfast
  • 6 eggs
  • coconut/olive oil- to cook
  • 1-2 avocado- sliced
  • 6 small tomatoes (medley)- cut in half
  • splash of water
  • splash of hot sauce (ISH)- optional
  • fresh ground pepper to taste (optional)
  1. begin by cracking all the eggs into a large bowl and add in a splash of water (helps to make them fluffy!)
  2. next whisk together thoroughly
  3. add oil to pan and heat on low/medium
  4. then pour beaten egg mixture into pan
  5. as the eggs cook, use a spatula to scramble them (they don't take long, so keep a close eye)
  6. when cook, plate and top with sliced chunks of avocado
  7. garnish with halved tomatoes on the side
  8. also, as a side (which is not in the photo) we cooked up some peameal bacon to go along with it
  9. enjoy!
Final thoughts...scrambled eggs are one of the quickest and easiest on-the-go meals to prepare. Try adding different types of veggies and meats to your egg scramble for a change as well. Don't forget about tossing in some spices and finishing with fresh herbs if you are in the mood! This adds a nice touch!!!