Tuna Vegetable Stew with Whole Wheat Crackers and Mixed Salad

Ingredients

• 2 tbsp olive oil
• 1 pcs onion (medium, finely chopped)
• 1 pcs carrot (large, peeled and sliced)
• 2 pcs celery (stalks, chopped)
• 1 pcs bell pepper (medium, red, seeded and chopped)
• 3 pcs garlic (cloves, minced)
• 1 tsp dried oregano
• 0.5 tsp dried thyme
• 2 pcs potato (medium, peeled and cut into 1/2-inch cubes)
• 3 pcs tomato (medium, finely chopped)
• 4 cup water
• 0.5 tsp salt
• 0.5 tsp black pepper (freshly ground)
• 15 oz canned tuna (in water, no salt added, drained and flaked)
• 2 tbsp parsley (fresh, chopped)
• 1 tbsp lemon juice (freshly squeezed)

Instructions

1. 1

   Sauté the base vegetables

   • Heat the olive oil in a large pot or Dutch oven over medium heat.
   • Add the chopped onion, carrot, and celery. Sauté for 5-6 minutes, stirring occasionally, until the onion is translucent.
   • Add the chopped bell pepper and continue to cook for another 3-4 minutes until all vegetables have softened.
2. 2

   Bloom the aromatics

   • Add the minced garlic, dried oregano, and dried thyme to the pot.
   • Stir constantly and cook for about 1 minute until the garlic is fragrant.
3. 3

   Build and simmer the stew

   • Add the chopped fresh tomatoes, diced potatoes, water, salt, and black pepper to the pot.
   • Stir everything together and bring the mixture to a boil.
   • Once boiling, reduce the heat to low, cover the pot, and let it simmer for 15-20 minutes, or until the potatoes are fork-tender.
4. 4

Ingredients

• 8 cup mixed salad greens (A mix of romaine, spinach, and arugula)
• 1 cup cherry tomatoes (halved)
• 1 pcs cucumber (medium, thinly sliced)
• 1 tbsp extra virgin olive oil
• 2 tbsp lemon juice (freshly squeezed)
• 1 tsp dijon mustard
• 0.25 tsp salt
• 0.125 tsp black pepper (freshly ground)

Instructions

1. 1

   Prepare the vinaigrette

   • In a small bowl or jar, whisk together the extra virgin olive oil, fresh lemon juice, and dijon mustard until well combined.
   • Season with salt and freshly ground black pepper.
   • Whisk again to emulsify the dressing.
2. 2

   Assemble the salad

   • In a large salad bowl, combine the mixed greens, halved cherry tomatoes, and sliced cucumber.
   • Gently toss the vegetables to distribute them evenly.
3. 3

   Dress and serve

   • Just before serving, pour the vinaigrette over the salad.
   • Toss gently until all the greens are lightly coated.
   • Divide into four bowls and serve immediately.

Ingredients

• 1 lb Broccoli (about 1 large head)
• 1 cup Water (for steaming)
• 0.5 tsp Salt (or to taste)
• 0.25 tsp Black Pepper (freshly ground)

Instructions

1. 1

   Prepare the Broccoli: Wash the broccoli head thoroughly under cold running water. Pat dry. Cut the large head into bite-sized florets, aiming for a uniform size for even cooking. Peel the tough outer layer of the main stalk and slice it into 1/4-inch thick coins; they are delicious and nutritious too.

2. 2

   Set Up the Steamer: Pour about 1 inch of water into a large pot or saucepan. Place a steamer basket inside, ensuring the water level is below the bottom of the basket. Bring the water to a rolling boil over high heat.

3. 3

   Steam the Broccoli: Carefully place the broccoli florets and stem pieces into the steamer basket. Cover the pot with a tight-fitting lid and reduce the heat to medium. Steam for 4-5 minutes.

4. 4

   Check for Doneness: After 4 minutes, carefully lift the lid and check the broccoli. It should be a vibrant, bright green color and tender-crisp. You should be able to easily pierce the thickest part of a stem with a fork. Avoid overcooking, which makes it mushy and dull in color.

5. 5

   Season and Serve: Using tongs or an oven mitt, carefully remove the hot steamer basket from the pot. Transfer the broccoli to a serving dish. Immediately season with salt and freshly ground black pepper. Toss gently to combine and serve warm.