The Mediterranean diet (MeDiet) has gotten tons of attention, and rightly so. It has been demonstrated to have positive impacts on overall health including: reducing cardiovascular disease, strengthening gut function, improving blood glucose control, enhancing cognition, and more.
The principles of the MeDiet are to increase plant-based sources of protein (such as beans and legumes), as well as fish and seafood, healthy oils (typically olive oil), whole grains, vegetables, and fruit. At the same time, red meat, eggs, and processed foods are reduced. You can read more about the benefits in my blog here :).
I have found canned tuna to be an easy, cost-effective method of incorporating a Mediterranean option into my meal prep. Below is my recipe for a Mediterranean Tuna Salad with Olives. To good-quality canned tuna I added fresh olives, tomato, hearts of palm, and lemon juice. It is light, fresh, and sooo good. Plus, you can be satisfied knowing both your tummy, and your heart, are benefiting from this meal.
You may enjoy this with a bed of lettuce, or over a healthy source of bread (try low-FODMAP seeded bread). You won’t believe you can enjoy such decadence while being good to your body!
Notice the use of garlic infused olive oil in this recipe, but not actual garlic. Infused oils are not high in FODMAPs, since the garlic is not ‘soluble’ (absorbed) in the oil base. Read more low-FODMAP Diet Tips in my Top 11 Tips and Tricks for the low-FODMAP diet that no one ever tells you!
You may also love my:
- Low-FODMAP Thai Peanut Salad
- Low-FODMAP Hummus using Canned Chickpeas
- Low-FODMAP Balsamic Grilled Vegetables
- Low-FODMAP Middle Eastern Chickpea Salad
- Low-FODMAP Chinese Vegetable Stir Fry
- Low-FODMAP Roasted ‘Everything Bagel’ Carrots
Or check out over 500 more low-FODMAP recipes on the blog! Look for great lunch options in my Best Low-FODMAP Lunch Recipes. IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
Gut Friendly ‘Mediterranean’ Tuna Salad with Olives; Low-FODMAP, Gluten-free
Low-FODMAP Mediterranean Tuna Salad with Olives is the perfect balance of great tasting and healthy for your body. Gluten-free and IBS-friendly.
- Prep Time: 10 minutes
- Total Time: 10 minutes
- Yield: 4 servings 1x
- Category: Entree, Appetizer
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 2 five-ounce cans of white tuna in water, drained and flaked to your desired consistency
- 1 large ripe tomato (175 g), diced*
- 1/4 cup (45g) chopped kalamata black olives*
- 1/4 cup (45g) sliced green olives*
- 1 medium carrot (65g), chopped into small chunks or coins*
- 3 hearts of palm (85 g from a 14 ounce jar or can), chopped*
- 2 small pickled onions in vinegar (8g), chopped (optional)*
- 2 tablespoons fresh squeezed lemon juice*
- 1 tablespoon garlic infused oil*
- 1 tablespoon shallot or onion infused oil*
- 2 teaspoons Dijon mustard
- Freshly ground pepper, to taste
- 2 tablespoons fresh parsley, chopped
Instructions
- Place tuna, tomato, olives, carrots, hearts of palm, and optional pickled onion in a large bowl
- Whisk lemon juice, infused oils, and Dijon in a small bowl
- Toss dressing together with the tuna mixture, then season with pepper and parsley
- Serve in lettuce cups, or with LF toast or crackers*
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
- For tomatoes: 65g is one low-FODMAP serving due to fructose
- Only trace FODMAPs are found in olives
- Only trace FODMAPs are found in carrots
- For hearts of palm: 146g is one low-FODMAP serving
- Infused oils do not contain the FODMAPs that are hard to digest as they are NOT soluble in oil
Read more in my low-FODMAP Top 11 Tips and Tricks! - You will use 1/2 lemon for this recipe
- I used ‘Mary’s Gone Crackers’ gluten-free Thin Sea Salt crackers for serving
1 Response
Tasty
Easy to make and came out very tasty. Milder than I expected it to be, which was a good thing for me! Would make again.