Mush & Crunch Bowl
Recipe by Luka McCabe
This one’s for the days you’ve packed everyone else’s lunchboxes, got home from the beach or the playground, unpacked bags, rinsed sand off your small humans… and then realised you forgot to feed yourself. Again. Before you turn into a hangry mother - this is your reminder to actually eat a proper lunch too.
The Mush & Crunch Bowl isn’t a strict recipe - it’s a simple formula you can pull together from whatever’s already in your fridge or pantry. Something soft and creamy, something fresh and crunchy, a decent hit of protein, and a bit of flavour so it feels satisfying, not sad (noone wants sad food) It takes five minutes, requires no planning, and leaves you feeling fuelled instead of flat.
Ingredients:
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1-2 tins tuna, drained
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1-2 boiled eggs, diced
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2 stalks of celery, diced
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½ Lebanese cucumber, diced
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1/4 red onion, thinly sliced
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1 handful baby spinach
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1/2 green apple, diced
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2 teaspoons capers
- 1 tsp dill, finely chopped
Yoghurt dressing
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½ cup Greek yoghurt or Cottage Cheese (or a mix of both)
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1 lemon, zested
- 1/2 lemon, juiced
Method:
- Add the tuna, egg, celery, cucumber, red onion, spinach, apple and capers to a bowl.
- In a separate small bowl, mix the yoghurt with lemon zest and lemon juice until smooth.
- Spoon the dressing over the bowl, toss gently to combine, and enjoy.
Ingredient Swaps and Flavour Boosts:
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Swap tuna for shredded chicken, salmon, sardines or chickpeas.
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Swap Greek yoghurt for labneh, cottage cheese or a dairy-free yoghurt.
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Swap capers for olives, pickles, sauerkraut, kimchi, preserved lemon, mustard, apple cider vinegar, horseradish, chives or everything-bagel seasoning for a briny or punchy flavour hit.
- Swap apple for pear or grapes, and spinach for rocket or cos lettuce.
