Big ole bowl of energy

Fall is here, and the cooler weather is creeping in. But we are still being blessed with a warm, sunny day here and there, which is working out wonderfully for all those end of the growing season chores that need done. A little sweat, a little vitamin D, a little git-er-done is good for the soul!

My daughter and I did some bulb planting over the weekend…145 bulbs in total. We also transplanted some flowering perennials from pots to the garden bed, which I found was way overdue by the state of their roots…I hope they make it! And we put in some pretty fall mums (they are her happy plant) here and there. Plus, of course, there was some requisite weeding (which I prefer to call “grassing” since weeds are useful, and therefore left to thrive, and it’s the grass that is torn out as often as possible) where the new plants and bulbs were going in.

Needless to say, after a few hours of digging and bending and moving in the warm sun, we were both quite sweaty and dirty and exhausted. Just in time for a late lunch.

I knew we didn’t want hot food, and we needed something that was going to replenish our sapped energy rather than weigh us down. I remembered browsing some bean recipes a while back, and, listening to my (increasingly growly) stomach, threw this bowl of wonderful together in less than 5 minutes.

Once we started digging in, it was shovelin’ time! Turns out we were both waaay hungrier than we realized. The nice thing was, as light as the meal is, it was very satisfying, and even better, I felt my energy perk up before I even finished my first bowl. That boost took me, a usual weekend napper, through the rest of the day with no crash.

Speedy Tuna and White Bean Salad


  • 1 can tuna, drained (I buy Sustainable Seas or Wild Planet, as they are both sustainably pole- caught, and have given me zero ill effects even at the height of my sulfite sensitivities)
  • 1 can white beans, drained (I used cannellini, but any white bean will do)
  • finely chopped onion to taste
  • 2-3 handfuls of arugula


  • 2 TBSP olive oil
  • Juice from one lemon
  • 1 tsp mustard powder*
  • salt and pepper to taste

Whisk the dressing ingredients together in a small bowl. Toss the salad ingredients together in another bowl. Pour the dressing in the salad and toss one more time. Grate some parmesan over top. Serve, eat, enjoy!

Note: you can add or subtract anything here…maybe some herbs in the dressing, maybe vinegar instead of lemon juice, maybe spinach in place of the arugula. The point is it’s quick, it’s easy, it’s delicious, and a wonderful way to replenish spent energy quickly!

Let me know what you think. Also, let me know what you added or changed…I love experimenting in the kitchen and changing it up!


*I always keep a little bit of mustard powder with my spices. It works as an emulsifier, especially good for dressings and, believe it or not, creamy homemade mac-and-cheese. I buy the cheap stuff (although not so cheap that there is silica or fillers) as I find it lacks a strong mustard flavor which I may not want in the recipe, but still works to whip up and hold that oil and vinegar (or cheese and melted butter) together and keep it from separating.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s