60 Gluten Free Recipes for Every Meal – A Couple Cooks

Martha Stewart's Tuna Salad Features One Unexpected Ingredient

Most people don't need Martha Stewart to teach them how to make a tuna salad. It takes two ingredients at minimum to make — a can of tuna and some mayo — and all you need to do is mix them up. If you want to spruce it up a little, you can always add some celery and onion or extra seasoning, and even if you do so, you still don't have to measure every ingredient. But while this classic version of the recipe can definitely be tasty, Stewart's twist on it makes for an extra satisfying sandwich.

As the celebrity chef shared in a 2006 episode of "The Martha Stewart Show," the only traditional ingredients she uses in her tuna salad are canned tuna and celery. Even the mayonnaise is swapped with "lemonaise" (aka lemony mayonnaise) and is further supplemented with more lemon juice. Stewart also adds a diced apple, much like you would with a chicken salad. As for the seasoning, her tuna salad calls for the typical salt and pepper, but is also enhanced with an unexpected ingredient: fresh basil.

Read more: 13 Tips To Make Your Shrimp Taste So Much Better

Adding Basil To Tuna Salad

tuna in a bowl topped with sprig of basil - Maryia_K/Shutterstock

When you add basil to a dish, whether it be a tuna salad or anything else, you introduce a distinct herbaceous quality to it. When it comes to tuna salad specifically, it also adds brightness, cutting through the rich, savory flavors of the mayonnaise and tuna. Technically you can achieve this effect with any other fresh herb, but there's a reason basil works particularly well in Martha Stewart's version of tuna salad.

For starters, basil and fish are naturally complementary. Basil and lemon is another common pairing, and Stewart's tuna salad uses both lemonaise and lemon juice. By strategically incorporating an herb that complements the main components of her tuna salad, all the flavors are tied together, even the black pepper, which also goes well with basil. The result is a more satisfying tuna salad, so it's no wonder Martha Stewart considers it her favorite.

How Much Basil To Add To Tuna Salad

tuna mixed with basil on two halves of bread slice - Mironov Vladimir/Shutterstock

For a 12-ounce can of tuna, Martha Stewart uses two tablespoons of chopped basil, however like any other tuna salad, you don't necessarily have to use exact measurements. Just keep in mind that basil has a distinct flavor, and the more you use, the more may overpower your tuna salad. If you want it to have a supporting role, try to stick to around the same ratio Stewart uses.

Stewart prefers to use fresh basil in her tuna salad, but you can easily substitute dry basil instead. One teaspoon of dry basil is equivalent to 3 teaspoons of fresh basil. You can also opt for pesto if that's all you have, but this would also impart a garlic flavor to your tuna salad. If you do decide to use fresh basil, just make sure to cut it with a sharp knife to prevent bruising. Basil loses its flavor when bruised, and you want your tuna to have as much flavor as possible.

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Tabbouleh With Shrimp, Broccoli Soup And Blueberry Sorbet Are A Fresh And Healthy Antidote To Party Season

One of the hazards of living in New Orleans is party food. We have just recently left Thanksgiving behind us and have maneuvered through the culinary minefield that is so quaintly known as the holiday season, and now, just as the rest of the country is making resolutions about eating healthy foods, we are entering the Carnival season.

Who doesn't look forward to extending the party by eating king cake, parade food, and finishing those tins of cookies that we received?

But can we make it through — especially this year's early Mardi Gras — as we compress our Mardi Gras celebrations into a short season?

My solution is to eat healthy, but delicious, food between parties. These are foods that don't depend on cream, butter or sugar to taste wonderful. They taste good because they are well-seasoned and fresh.

Tabbouleh is easy to make and offers a welcome freshness. Breaking all the rules, I love to add shrimp that has been cooked in crab boil. No one can complain that this tabbouleh is bland. And it allows you to use any leftover shrimp that you have on hand.  This dish looks really pretty on your plate.

This method uses less liquid than usual to plump the cracked wheat. Don't worry, because it will continue to absorb the liquid from the dressing and the tomatoes. By the time you eat it, it will be bursting with flavor, but not mushy.

Never pass up broccoli soup. There are many versions. This one does not contain pounds of grated cheese, and there is no cream.  With its zip of lemon and dusting of Parmesan, you will be eating bowls of this soup. And if you are giving the parade party, think about setting this soup out in a crock pot. Everyone will remember it.

Blueberry sorbet will make you remember that dessert does not have to make your teeth hurt in order to be satisfying. This sorbet is perfect as a dessert, no apologies necessary. But you will be getting a healthy portion of blueberries. Serve with a few candied lemon or orange peels that you have still stashed in a jar, and your dessert will be complete. Then you can eat king cake at the office the next day. It is the Carnival season, after all. It is our duty to have fun.

Shrimp tabbouleh at the home of Liz Williams in Chalmette on Tuesday, January 16, 2023. (Staff photo by Brett Duke, The Times-Picayune)

STAFF PHOTO BY BRETT DUKE Tabbouleh with Shrimp

Serves 4.

½ cup boiling water

3 tablespoons fresh lemon juice, divided into 1 tablespoon and 2 tablespoons

1 teaspoon ground sumac

½ teaspoon salt

⅓ cup bulgur wheat

2 scallions, the white and the green, minced

¼ teaspoon sugar

¼ cup olive oil

10 grape tomatoes, cut into quarters

4 cups flat-leaf parsley leaves, washed, dried, and chopped

1 cup mint leaves, washed, dried, and chopped

12 large boiled cold shrimp, each peeled and chopped into 3 or 4 pieces

Additional ground sumac and freshly ground black pepper for garnish

1. Place the boiling water into a glass or ceramic bowl. Add 1 tablespoon of lemon juice, the sumac, the salt and the bulgur. Stir to combine. Cover the bowl. Allow to absorb the liquid for 10 minutes.

2. While waiting, mix 2 tablespoons of lemon juice, scallions, and sugar in a serving bowl. Allow to macerate to take the edge off the scallion pungency. This will take about 10 minutes.

3. Add the olive oil to the scallion mixture. Stir. Mix the plumped bulgur into the scallion mixture, with the tomatoes, parsley and mint. Mix well. Add the shrimp and fluff the mixture again. Garnish with more sumac and freshly ground black pepper. Serve.

Broccoli soup at the home of Liz Williams in Chalmette on Tuesday, January 16, 2023.(Staff photo by Brett Duke, The Times-Picayune)

STAFF PHOTO BY BRETT DUKE Broccoli Soup

Serves 4 to 6.

2 tablespoons olive oil

1 large onion, finely chopped

2 stalks celery, finely chopped

5 cloves garlic, finely minced

8 cups chopped broccoli — this includes the flowers and cleaned stems

1 piece Parmesan rind

1 cup dry white wine

5 cups water

1 bay leaf

1 cup basil leaves, roughly chopped

Garnish each bowl with 1 teaspoon lemon zest, 1 tablespoon olive salad, and a grind of fresh black pepper.

Pass a bowl of grated Parmesan for each person to garnish his bowl.

1. Add the olive oil to the soup pot and heat until it shimmers. Add the onion and cook over medium heat for 10 minutes, stirring occasionally. Add the celery and cook and additional five minutes.

2. Add the garlic, broccoli, Parmesan rind, wine, and water to the pot. Bring the liquid to a boil and reduce to a simmer. Add the bay leaf. Cook for 15 minutes or until the broccoli is tender. Remove from heat. Remove the bay leaf and the Parmesan rind. Add the basil leaves and puree the mixture with an immersion blender or in batches in a food processor. Make the soup as smooth or as chunky as you like it.

3. Serve each bowl with lemon zest, a spoon of olive salad and a grind of fresh black pepper. Allow everyone to add grated Parmesan to taste.

(If you don't have a piece of Parmesan rind, use a 1-ounce chunk of Parmesan instead.)

Blueberry Sorbet

This is one of those times when you can use frozen berries. If you use fresh, make sure that they are rinsed and that the stems have been removed. This method does not require an ice cream maker. Serves 4.

5 cups fresh or frozen blueberries 

¼ cup honey

Zest of 1 lemon

1 tablespoon lemon juice

1 tablespoon Curacao

1. If you are using fresh blueberries, place them in a self-sealing plastic bag and freeze them, about 3 hours.

2. When the blueberries are frozen, place all ingredients into the food processor and process until the mixture is uniformly smooth.

3. Serve immediately. Garnish with candied citrus (optional),

Liz Williams is founder of the Southern Food & Beverage Museum in New Orleans. Listen to "Tip of the Tongue," Liz's podcast about food, drink and culture, wherever you hear podcasts.  

Is Shrimp Good For You? Benefits, Risks, Tips

Is shrimp healthy? Shrimp is a popular type of seafood that is low in calories and high in protein. Some evidence suggests that shrimp might improve pregnancy outcomes and reduce your risk of heart disease. Shrimp also packs several nutrients, including selenium and vitamin B12. Selenium helps protect against cell damage, while vitamin B12 forms red blood cells.

With the benefits come some potential risks, such as exposure to heavy metals and microplastics. Read on to learn about a few safe, healthful ways to incorporate this shellfish into your diet if you choose to eat it.

Getty Images Choosing protein from shrimp over some other types of animal protein may lower mortality risk. Ten medium-sized cooked shrimp, steamed or boiled, provide almost 9 grams (g) of protein. Protein provides amino acids, which are the building blocks of life. Every cell in your body contains protein, which makes new cells and repairs damaged ones. Research has shown that eating processed meat or unprocessed red meat increases the risk of all-cause mortality, but consuming fish does not. In contrast, every 3.5oz increase in fish intake per day reduces mortality risk. The Dietary Guidelines for Americans (DGA) advises consuming 8 ounces (oz) of low-mercury seafood, such as shrimp, per week. Mercury is a toxin in seafood that, at high levels, can destroy your nervous system. Symptoms include loss of peripheral (side) vision and weak muscles. Research has shown that eating fish may reduce your risk of heart disease as long as the fish is not fried. Fried fish, in contrast, actually raises heart disease risk. A study published in 2021 found that people who eat shrimp had lower rates of high blood pressure and cholesterol and a lower risk of heart disease and stroke than those who did not. You might have heard that shrimp is high in cholesterol, so how does it positively affect cholesterol? Past nutrition guidelines for reducing heart disease advised limiting dietary cholesterol from foods like shellfish. More recent guidelines, however, have removed that advice. Research has not found a link between dietary cholesterol and heart disease risk. Some evidence suggests that both LDL ("bad") cholesterol and HDL ("good") cholesterol rise after eating shrimp. There's actually a net positive effect on the ratio of total cholesterol to HDL cholesterol. The shellfish also provides heart-healthy omega-3 fatty acids and is low in saturated fat. In other words, consuming shrimp has an overall favorable impact on cholesterol levels. A study published in 2019 found that eating as little as 4oz of seafood per week during pregnancy can improve fetal brain development. Keep in mind that fatty seafood like salmon and sardines is more protective than shellfish, including shrimp. Shrimp can supply other nutrients, such as iodine, that support fetal brain development. Three ounces of cooked shrimp provides 9% of the daily value (DV) for iodine. Shrimp is a source of zinc, which supports a strong immune system and aids in wound healing. The shellfish also provides vitamin E, an antioxidant that helps your immune system fend off bacteria and viruses. Vitamin E also protects against cell damage and might decrease your risk of illnesses like cancer, heart disease, and stroke. Ten medium-sized cooked shrimp, steamed or boiled, provide: Calories: 45.5 Fat: 0.65g Sodium: 174 milligrams (mg) Carbohydrates: 0g Fiber: 0g Added sugars: 0g Protein: 8.69g Shrimp is a source of several nutrients, in addition to iodine, protein, and zinc, including selenium and vitamin B12. Your body needs small amounts of selenium, an element that helps make antioxidant enzymes that prevent cell damage. Vitamin B12 aids in nervous system function and helps make red blood cells. Of note: Shrimp is not as rich in omega-3 fatty acids as other fish. Research has shown that consuming omega-3s promotes healthy aging, helps manage weight, and lowers heart disease risk. One serving of 10 medium-sized steamed or boiled shrimp provides 0.08g of omega-3s. In contrast, three ounces of dry, heat-cooked wild salmon contains 1.55g. Consuming shrimp in moderation is generally safe, but there are potential risks. Shrimp, for example, is a common allergen and may contain harmful additives. Shrimp is also a source of astaxanthin, an antioxidant. This orange-reddish pigment, mainly produced from the microalgae that shrimp eat, may treat diseases like diabetes, cancer, heart disease, and obesity. Keep in mind that research has looked chiefly at astaxanthin in supplements, which is much higher than the amounts in shrimp meat. More research is needed to say whether eating shrimp itself has similar health effects. The Food and Drug Administration (FDA) also minimally regulates supplements, which may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Please speak with a healthcare provider or pharmacist before starting any supplements. Is a Common Allergen Shellfish is one of the eight foods that account for 90% of food allergies and severe allergic reactions in the United States. Exposure to shrimp can cause severe symptoms, including anaphylaxis. This life-threatening reaction causes an inability to breathe, severely low blood pressure, shock, and swelling of the throat. Other food allergy symptoms may include: An itchy or tingly mouth Coughing and wheezing Diarrhea and vomiting Feeling dizzy and lightheaded Flushed skin Hives Skin rash Swelling of the face, lips, and tongue May Contain Contaminants Shellfish may contain several unwanted additives, including heavy metals and microplastics. Excess mercury, for example, can impact your heart, kidneys, and nervous system. A high intake of this metal during pregnancy can negatively affect fetal brain and nervous system development. Shrimp is a low-mercury food, but it's still something to remember. Microplastics are tiny pieces of plastic. These substances may impact your immune and reproductive health and counter your body's ability to fend off cell damage that causes disease. Avoid frying shrimp to maximize heart health benefits. Instead, try some of these tips for consuming the shellfish: Add steamed or boiled shrimp to a variety of dishes, including salad, soups, stir-fries, and tacos. Season shrimp with herbs and spices, including chili, cilantro, cumin, garlic, ginger, lemon, lime, mint, paprika, pepper, or turmeric. Try grilling or sautéing shrimp with heart-healthy avocado oil. Pair it with a generous portion of vegetables and brown or wild rice. Some people eat raw shrimp, but cooking it thoroughly significantly lowers your risk of illness. It's important to choose and handle raw shrimp carefully to protect against food poisoning. Opt for raw shrimp that's been frozen if you decide to eat it. Freezing helps get rid of parasites, but it does not ensure the shellfish is free of germs. Cooking shrimp is the safest way to eat it. How To Choose Shrimp Only buy shrimp that's refrigerated or displayed on a thick bed of fresh ice. Look for shrimp that's in a case or under a cover. Check the packaging for time and temperature indicators, and choose shrimp that's been previously frozen. Raw shrimp are clear with a pearl-like color and little or no odor, and the eyes are clear and shiny. How To Prepare Shrimp Place raw shrimp in the refrigerator or freezer right away after you purchase it. Frozen seafood left out for long periods will spoil if it thaws. It's important to prepare shrimp carefully to avoid food poisoning. Make sure that you follow these steps: Thaw frozen shrimp slowly: Place the shrimp in the refrigerator if you plan to cook it within two days. You can also thaw frozen shellfish by placing it in a plastic bag in a bowl of cold water. Use the "defrost" setting on a microwave if you'll cook the shrimp right away. Remove the veins: You'll see black veins along the shells of shrimp. Cut a slit along the shell with a sharp knife and pull out the vein. Cook shrimp completely: Make sure your shrimp reaches an internal temperature of 145 degrees. Check that the flesh is firm and clear if you do not have a food thermometer. Do not eat spoiled seafood: Cooked shrimp will have a fishy, rancid, sour odor or smell like ammonia if it's spoiled. Serve and enjoy: Remember not to leave cooked shrimp outside the refrigerator for longer than two hours to avoid bacteria growth. Shrimp provides lean protein and key nutrients that support overall health. Keep in mind that shrimp is a common allergen and might contain unwanted additives. Eat shrimp in moderation to limit your intake of possible pollutants. You may opt for other types of fish low in mercury and rich in health-healthy omega-3 fatty acids—such as mackerel, salmon, sardines, and trout—if you are allergic to shrimp. Talk with a healthcare provider if you have heart disease or are concerned about mercury and other impurities in shrimp. They can teach you about how shrimp may fit in with your personal health goals.

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