Greek tuna salad jars
- 250g packet microwaveable steamed rice supergrains (Active Blend)
- 4 cos lettuce leaves, coarsely chopped
- 185g can tuna, drained and flaked
- 1 small red capsicum, chopped
- 1 small Lebanese cucumber, chopped
- 60g (4) cherry tomatoes, quartered
- 1 green shallot, thinly sliced
- 1 tablespoon sliced kalamata olives
- 2 teaspoons chopped fresh dill
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 50g soft feta, crumbled
- 2 teaspoons pine nuts, toasted
- Heat rice blend in microwave according to packet directions. Transfer to a bowl. Cool.
- Divide lettuce evenly over base of 2 x 450ml capacity jars or containers. Top evenly with rice blend and tuna.
- Combine capsicum, cucumber, tomatoes, shallot, olives and dill in a bowl. Divide mixture evenly over tuna layer in jars.
- Whisk lemon juice and oil in a small jug with a fork. Season with pepper. Drizzle evenly over salad in each jar.
- Serve sprinkled with feta and pine nuts.
Tips
- Salad jars can be prepared completely up to 12 hours ahead. Keep, covered in refrigerator. For easy, spill-proof transport, assemble salads in containers with a screw top lid.
- Replace microwaveable rice supergrain blend with any unflavoured wholegrain rice blend.
- Check out the varieties available from the rice section in supermarkets, or substitute plain brown rice, if preferred.
Heart Week
Heart Week
Heart Week
Fundraise to save Australian hearts
Fundraise to save Australian hearts
Fundraise to save Australian hearts
Join our community of fundraisers who are committed to taking action to fight heart disease....
Aboriginal heart health
Aboriginal heart health
Aboriginal heart health
Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...
Heart Health Check Toolkit
Heart Health Check Toolkit
Are you at risk of heart disease?
Are you at risk of heart disease?
Are you at risk of heart disease?
There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...
Trek for Australian Hearts
Trek for Australian Hearts
Trek for Australian Hearts
Join the Heart Foundation in South Australia for the journey of a lifetime, trekking the ancient Flinders Ranges to help save Australian hearts....
Support for young adults: Online events
Support for young adults: Online events
Support for young adults: Online events
A series of virtual events for young adults on managing emotional wellbeing. ...
Heart Foundation Recovery Support and Resources
Heart Foundation Recovery Support and Resources
Heart Foundation Recovery Support and Resources
Heart Foundation programs and resources to support your recovery....
Support us and help save Australian hearts
Support us and help save Australian hearts
Support us and help save Australian hearts
Join the fight against Australia’s biggest killer by supporting the Heart Foundation. ...
Personal Walking Plan
Personal Walking Plan
Personal Walking Plan
Feel healthier and happier in six weeks with a free Personal Walking Plan...
Breakfast recipes
Breakfast recipes
Breakfast recipes
Heart healthy breakfasts to start your day right...
Relationships and sex after a heart attack
Relationships and sex after a heart attack
Relationships and sex after a heart attack
Explore some useful things to know about intimacy after a heart attack....
Physical activity in the workplace
Physical activity in the workplace
Physical activity in the workplace
Resources to help you create a more physically active workplace....
Managing your funding
Managing your funding
Managing your funding
Resources to help manage your grant, scholarship or fellowship....
Our Annual Reports
Our Annual Reports
Our Annual Reports
Discover our Annual reports from 2013 onwards. ...
Help others in need through a gift in your Will
Help others in need through a gift in your Will
Help others in need through a gift in your Will
Ian “did not hesitate” to leave 100% of his estate to the Heart Foundation....
Q&A with Dr Jessica O’Brien
Q&A with Dr Jessica O’Brien
Q&A with Dr Jessica O’Brien
Quantifying myocardial inflammation in acute rheumatic fever and rheumatic heart disease...
Our history
Our history
Our history
For more than 60 years the Heart Foundation has been helping improve heart health across the nation....
Asian recipes
Asian recipes
Asian recipes
Find heart healthy Asian recipes....
My health for life program
My health for life program
My health for life program
The Heart Foundation is a proud supporter of the Queensland My health for life program...
Encouraging cardiovascular research excellence in South Australia
Encouraging cardiovascular research excellence in South Australia
Encouraging cardiovascular research excellence in South Australia
Know your risk: Family history and heart disease
Know your risk: Family history and heart disease
Know your risk: Family history and heart disease
A family history of heart disease could mean you are at greater risk....
Aussie men among the world’s most obese, new data
Aussie men among the world’s most obese, new data
Aussie men among the world’s most obese, new data
Media Release - 16 November 2020...
Your heart is your most important tool
Your heart is your most important tool
Your heart is your most important tool
Men’s Health Week is the perfect time to think about your heart....
Our research stories
Our research stories
Our research stories
We fund amazing researchers who have important stories to tell...
9 food and heart health myths, busted
9 food and heart health myths, busted
9 food and heart health myths, busted
Let’s dive into nine common food and health myths and the facts behind them....
Healthy Bowl Recipes
Healthy Bowl Recipes
Healthy Bowl Recipes
Find more heart healthy bowl recipes in our Bowl Foods recipe booklet...
Remember a loved one with a tribute
Remember a loved one with a tribute
Remember a loved one with a tribute
Honour the life of a loved one with a donation to the Heart Foundation. Your donation offers hope for Australian hearts....
Coronary Artery Calcium Score
Coronary Artery Calcium Score
A Coronary Artery Calcium Score or CT Calcium test can be used to estimate your risk of heart attack or stroke....
National Action Plan for Heart and Stroke
National Action Plan for Heart and Stroke
National Action Plan for Heart and Stroke
The national heart and stroke action plan aims to identify and prioritise action to reduce the impact of heart disease and stroke....