Recipe: Curry & apricot tuna salad

Each serving of this tuna salad comes equipped with about 8 grams of protein. Bonus: Your cat won't mistake it as dinner. Photo by NCRLet's be honest: By itself, canned tuna tastes kinda like the cat's dinner. The smell and texture follow suit. I don't know about you, but sharing a feast with Whiskers isn't something I aspire to.

And so we have the biggest challenge of cooking with canned tuna: finding a way to mellow out the briney, fishy canned tuna flavor and smell while also improving its mouth feel.

My favorite way to do just that? Add dried apricots, crunchy celery and green onions, bright lemon juice and flavorful curry powder. 

To cut back on the fat traditionally found in tuna salad, I use only a tablespoon of mayo. The rest of the creaminess comes from nonfat greek yogurt. I also like to add in a few slices of my favorite cheese, which further balances the tuna's flavor. Instead of serving it on bread, I pile this tuna salad on top of cold butter lettuce leaves, which serve as crunchy, gluten-free delivery systems.

The finished product tastes, smells and feels nothing like cat food. Success.  

Curry & Apricot Tuna Salad
(Serves 2)

1 5-ounce can wild albacore tuna packed in water
1/4 cup plain, nonfat greek yogurt
1 tablespoon mayonaise
1 teaspoon fresh lemon juice
1/2 teaspoon curry powder
10 unsulfered dried apricots, diced small
1/3 cup chopped celery
Freshly ground black pepper
Kosher salt (optional)
4 large leaves of butter lettuce
8 slices of manchego cheese (or your favorite cheese)
1 chopped scallion (for garnish) 

In a medium-size bowl, mix together the tuna, yogurt, mayonaise, lemon juice and curry powder. Add in the celery, apricots and several grinds of fresh black pepper, and stir to combine. Taste the tuna to see if it needs additional salt. Add salt to taste. 

Arrange two leaves of lettuce on each plate. Add two slices of cheese on top of each leaf. Scoop approximately 1/4 cup of tuna salad on top of the cheese slices. Repeat. Garnish each one with scallions and serve.

Recipe: Blueberry-coconut-almond scones

Photo by NCRThere we were, waking up inside our tent at Joshua Tree National Park, and all we could hear is crrrrrruuunch. A few seconds passed and then we heard it again, only this time it lasted longer: crrrrrrrrrruuuuunch.

Me, only a second-time tent camper, had no clue what this sound was, but my wild imagination was confident it was a grizzly bear eating a caribou (because of course there are grizzlies and caribou in the middle of the desert).

My better half, a veteran camper, knew exactly what that crunching sound was.

"A rock squirrel is getting into our trash, love," Matt said.

Our trash bin for the overnight adventure was a brown, paper Whole Foods bag with two rocks in the bottom to secure it from the wind. 

But neither of us understood what this squirrel wanted inside the trash. Matt, knowing squirrels are scavengers, instructed me to not put any food in it. The only things inside were a few balled-up papers we didn't burn in the campfire the night before. Or so we thought. 

We slowly unzipped the tent to get a peak at this furry thief in action. As soon as we saw him, we both busted up laughing. His front paws, which looked like tiny hands with even tinier fingers, were clenching the top of the Whole Foods bag. His body was dangling off the side and the expression on his face, I swear, looked as if he was having a moral dilemma: "Do I jump in the bag or do I not jump in the bag? Will I get stuck? Will I get caught? Ahhhhhh, I don't know what to do!" 

He obviously decided against taking the plunge because as soon as he realized we were watching him, he flung himself off the bag and into the fireless firepit nearby.

We were just as confused by what he could possibly want in there. It was filled with a heap of ash and a few scraps of wood that didn't burn completely. Or so we thought. 

A few seconds later, Mr. Squirrel popped up his itsy-bitsy head from the soot, and in his mouth was a charred apple core twice the size of his noggin. He quickly scurried off and underneath a small tree about 15 feet from our tent. And then we heard: crrrrrrrrrruuuuunch! Although this time it wasn't the crunching sound made by his paws clenching the brown paper bag, it was no less funny. 

There was something human-like about this squirrel, as he sunk his miniscule teeth into that burnt apple core: the way he held it in his minikin hands. And then there was that crunch. That crunch sounded as though someone was biting into the freshest of apples, just picked from a tree in Washington state in mid-September. Living in a desert, maybe to him it tasted as such. I couldn't help but feel sorry for him.

Crunchy McSquirrel took a few more bites, then he tossed the apple core aside and beelined it back toward the Whole Foods bag. This time he hopped up on the picnic bench adjacent to the bag and stretched his foot-long body at a diagonal to try and get an aerial view of the bag's contents. It wasn't quite close enough. He clearly knew he had to devise another plan. 

Clearly, he was worried about getting stuck inside the bag, which is why he didn't just hop in. 

His Plan B: Jump up, grab the side of the bag and pull it down. Next, he'd use the weight of his body to keep the bag's side pressed to the ground, ensuring he'd have a way out after snatching up what he wanted.

What exactly did he want? A small piece of parchment paper that, 10 hours earlier, was wrapped around a blueberry-coconut-almond scone. There were still a few almond and coconut crumbs and 1/25th of an organic blueberry attached. 

He took his parchment-paper prize, safely removed himself from the Whole Foods bag, trotted across the campsite, parked himself underneath a tree and nibbled away. Mission accomplished.

Although I don't condone knowingly feeding wildlife baked goods, I don't feel that guilty about Rocky the Squirrel getting a few bits and pieces of one of our blueberry-coconut-almond scones. Made without refined sugar, gluten or preservatives, if he was destined to eat a scone, this was the scone to eat. 

Blueberry-Coconut-Almond Scones 
(Yields approximately 18 scones)

2 cups almond flour
2 cups unsweetened, shredded coconut
1/2 cup sliced almonds
1/3 cup unsalted, melted butter
1/2 cup honey
2 egg whites, beaten
1 egg, beaten
1/2 cup unsweetened almond milk
1 teaspoon Madagascar Bourbon vanilla extract (I like Nielsen-Massey)
1 1/2 teaspoons cinnamon
1/2 teaspoon kosher salt
1 cup frozen organic blueberries 

Preheat the oven to 350 degrees Fahrenheit. Line two heavy-gauge, aluminum-coated steel, half-sheet pans (example here) with parchment paper. (It's important to use cookie sheets that distribute heat evenly so the bottoms don't burn.)

In a medium-size bowl, mix together the almond flour, coconut, sliced almonds, melted butter and honey. 

In a large bowl, whisk together the egg whites, egg, almond milk, vanilla, cinnamon and salt until the cinnamon is evenly distributed throughout the mixture. 

Working in batches, add the almond flour mixture to the egg mixture, and use a large spoon -- or your hands -- to combine. Fold in the blueberries. 

Using a cookie scoop or a tablespoon, scoop out approximately 3 tablespoons of batter. Form the batter into the shape of a scone, and place it on the parchment-lined, half-sheet pan. Repeat until all the batter has been used. 

Bake for 15 minutes, or until the tops are golden brown. I use a gas oven, but if you're using an electric oven, these could take up to 18 minutes to be sufficiently browned. 

Remove the scones from the oven and let them cool for 5 minutes before transferring them to a wire cooling rack. Cool completely. They'll store in an airtight container for up to three days unrefrigerated. If you're going to store them longer, put the airtight container inside the fridge for up to a week.

If you prefer your scones warm, place them in the microwave for about 15 seconds before serving. 

Related post on The Concentric Circle:

• Tales of camping and a butane-lit stove 

Recipes: Healthy snacks for kids

Start with baked yams ...... end with yam and cheese balls! Photos by NCR

Recently, one of my Facebook friends who lives in Texas asked me if I had any healthy snack ideas for kids. My friend is a healthy eater, and she's raising her daughter to be the same way.

Unfortunately, many so-called kid-friendly recipes or pre-made kid foods are loaded with unhealthy carbs and sugar. She was looking for alternatives to faux-cheese crackers, gummy high-fructose thingies and all the other packaged foods that are being aggressively marketed to children.

She and I share a similar philosophy on this topic. That is, kids absorb what they're taught. If you teach your children from a very young age to eat healthy, whole foods, that is what they will do. Hats off to my friend for setting a good example. 

Here are two healthy snack ideas I think her daughter will like. I hope your kids like them too! 

Yam & Cheese Balls
(Makes approximately 60 balls) 

1 pound yams (2 large yams)
1 1/2 teaspoons olive oil
1/4 cup minced yellow onion
1 clove minced garlic
1 1/2 cups shredded sharp white cheddar
1/2 cup chopped fresh baby spinach
1/4 cup chopped fresh basil
1/2 teaspoon kosher salt, plus more for sprinkling
1/4 teaspoon freshly ground black pepper
1 1/2 cups almond flour
4 egg whites
3 cups unsweetened shredded coconut
1 cup canola oil 

Preheat the oven to 425 degrees Fahrenheit. Using a small knife or a fork, poke the yams several times to create small holes where the steam can escape. Place the yams on top of a piece of foil inside the oven. Bake for 1 hour and 10 minutes, or until the centers of the yams are soft (poke them with a knife to see if they're done). Remove the yams from the oven, cut them open and cool for 20-30 minutes. 

Over a medium heat, pour 1 1/2 teaspoons of olive oil into a small, nonstick pan. Add the onions, and saute for 3 minutes. Add the garlic, and saute for another minute. Turn off the heat, and spoon the onions and garlic into a large bowl. Set aside to cool. 

Once the yams are cool enough to handle, scoop the flesh of the yams into the bowl with the onions and garlic. Discard the yam skins. Add the cheese, spinach, basil, salt and pepper to the yam mixture, and stir to combine.

Place the almond flour on one plate and the coconut on a separate plate. Lightly beat the egg whites in a medium-size bowl. Line a cookie sheet or several plates with paper towels, and set aside. 

Use a teaspoon (one you'd use for baking -- not your flatware) to scoop out the yam mixture, and then roll it in your hands to create small balls. Rolls the balls first in the almond flour, then the egg whites, and then the coconut. Repeat until you've got approximately 60 balls. 

Shallow Fry: Heat 1/4 cup of canola oil in a large nonstick skillet over a medium to medium-high heat. Once the oil is hot, use a pair of tongs to add 15 balls to the pan. Turn them every 20 seconds until all sides are golden brown. Transfer them to the paper towel-lined cookie sheet or plates. Sprinkle with a little kosher salt.

Repeat the shallow-fry steps three more times, or until all the yam and cheese balls are done. If you find they're getting too browned, reduce your heat. 

Cool for at least 5 minutes before serving.

You can freeze leftover yam and cheese balls in zip-top freezer bags. When you're ready to serve them again, place the frozen yam and cheese balls on a cookie sheet, and bake them in a 350-degree oven for 12-15 minutes.

They're grilled cheese sandwiches, add apples ... ... but hold the bread.  

Grilled Apple & Cheese Sandwiches
(Yields 12 sandwiches; serves 4)

4 extra-large Honeycrisp or Pink Lady apples
8 ounces sharp white cheddar, sliced
2 tablespoons melted, unsalted butter
Kosher salt, for sprinkling

Preheat a gas grill on high for 5 minutes. 

Meanwhile, using an apple corer or a paring knife, core the apples. Next, cut off the tops and bottoms of the apples. Turn each appple on its side, and slice it into six, quarter-inch slices. You will have 24 slices when you're done.

Brush both sides of each apple slice with a little bit of the melted butter. 

Reduce the grill heat to medium. Using a pair of tongs, place the apple slices on the grill. Cook for 3 minutes on one side, flip the apples, and cook for 2 minutes on the other side. Next, add the cheese to 12 of the apple slices and cook for another minute to allow the cheese to melt. Place the apple slices without the cheese on top of the ones with the cheese. Remove from the grill. Sprinkle with a little salt. Serve. 

More healthy, kid-friendly recipes on The Concentric Circle:

• Peanut butter smoothie 
• Chicken and iceberg tacos
• Melon and mint salad 
• Baby rainbow carrots with dill 
• Chicken noodle soup
• Herbed turkey burgers on focaccia
• Healthy mashed potatoes

Recipe: Rosemary-cheddar almond bread

Gluten-free rosemary-cheddar almond bread. Photo by NCRAs I think back to new experiences -- food or otherwise -- I've had in 2012, cooking with almond flour is on the list. 

I first began experimenting with it in May, after reading Elaine Gottschall's transformative book, Breaking the Vicious Cycle: Intestional Health Through Diet. I started by making her zucchini muffins. After those proved to be a success, I then made pancakes, pizza crusts and cookies using almond flour. Now, bread is one of my favorite things to make with almond flour. 

Because almond flour doesn't contain gluten, texturally it produces a different result than all-purpose white flour or whole-wheat flour. The texture is more crumbly, almost a cross between a muffin and a cookie. You can slice it, toast it and spread butter on it (my favorite), but it's not intended to be sandwich bread. 

I recommend buying the finest almond flour you can find. Whole Foods sells a super-fine product. Try and avoid almond meal, as it's much grittier than almond flour. If you're feeling really ambitious, you can make your own almond flour. Pastry Pal has a good technique. 

This rosemary-cheddar almond bread recipe is an adaptation of Gottschall's cheese bread recipe. If you're following a gluten-free diet or you're looking to lower your carb intake, it's great to have on hand for bread cravings. It delicious and does the trick!

Rosemary-Cheddar Almond Bread
(Yields 8 servings) 

2 1/2 cups almond flour
1/4 cup softened butter
1 1/4 cup grated Wisconsin white cheddar (mild or sharp)
1 teaspoon dried rosemary
2 eggs
1 egg white
1/8 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 teaspoon baking soda 

Preheat the oven to 350 degrees Fahrenheit. Butter a 4 x 8 bread loaf pan. 

In a medium-size bowl, mix together the almond flour, butter, cheese and rosemary. In a small bowl, mix together the eggs, egg white, salt, pepper and baking soda. 

Add the egg mixture to the almond flour mixture, and stir until combined. Press the batter into the loaf pan. Using a paring knife, create a small X in the center of the loaf. 

Bake for 25 minutes, or until the top is golden brown. Remove from the oven and cool. 

The bread will last for 2-3 days in an airtight container on the counter. Refridgerate it if you want to store it for up to five days. 

Related content on The Concentric Circle:

• Making yogurt at home 
• Recipe: Goji-coconut cookies
• Recipe: Red, white and blueberry muffins

Recipe: Noodleless zucchini lasagna

Photos by NCROn first glance, this recipe looks a tad text-heavy, but I promise you it's still Concentric Circle simple.

The reason for the wordiness lies in the extra steps involving the zucchini, which are taking the place of noodles to make this dish gluten-free and low in carbs.

Zucchini is full of water. When you cook it, all that water drains out into whatever dish you're making, yielding a liquidy, soggy mess. Then, if you add a sauce, such as marinara, you end up with a culinary flood worthy of FEMA (Food Emergency Management Agency) rescue.

You have to get rid of the moisture. There are two ways to do that: dehydrate the zucchini or pre-bake it. I don't own a food dehydrator, so I pre-bake mine.

To ensure I don't rehydrate the zucchini too much when baking the lasagna, I use drained and squeezed canned tomatoes and herbs in place of a traditional marinara sauce. You'll still get that marinara sauce flavor but with less liquid, so your lasagna doesn't float away.

Before you get started, I encourage you to read through this recipe once or twice so you get a good understanding of what you're about to do. When you get to the assembly stage, you know you've got it right if you have two layers of zucchini, two layers of the carrot mixture, three layers of San Marzano tomatoes, two layers of goat cheese and two layers of the pecorino mixture. Be sure to leave a lot of space in between the tomatoes and the crumbles of goat cheese. Those layers will look sparse. That's what you want. Your carrot mixture and pecorino mixture layers will provide full coverage. 

I hope you enjoy this dish as much as I do. If you get stuck on any step, please don't hesitate to e-mail me, and I'll help you through it. 

Noodleless Zucchini Lasagna

(Serves 4-6)

6 medium-size zucchini (see instructions below)

2 1/2 cups carrots, grated

1 red bell pepper, diced small

2 shallots, minced 

3 cloves garlic, minced

1 teaspoon dried basil

1 cup fresh basil, torn

1 teaspoon dried oregano

1/4 teaspoon crushed red pepper flakes

1 teaspoon kosher salt, divided (see instructions below)
1 28-ounce can San Marzano tomatoes, drained and diced 

2 cups pecorino romano, grated 

2 cups mild white cheddar or mozzarella, grated

4 ounces plain goat cheese, crumbled

5 tablespoons olive oil, divided (see instructions below)

Cooking the zucchini on elevated racks inside thick-bottom, stainless-steel, half-sheet pans will ensure the moisture drains out of the zucchini. Preheat the oven to 425 degrees Fahrenheit. Place two cookie cooling racks inside two thick-bottom, stainless-steel, half-sheet pans. 

Prep the zucchini by removing the ends and cutting each one in half width-wise. Cut each half into several quarter-inch slices (the yield depends on how large your zucchini are in diameter). 

Using a pastry brush, lightly brush olive oil on both sides of the zucchini slices (use no more than 2 tablespoons total for the entire batch of zucchini). Line the zucchini on top of the cooling racks that are inside the half-sheet pans, and sprinkle them with 1/2 teaspoon of salt. Bake for 15 minutes. Flip the zucchini, and bake for another 15 minutes.

Remove the zucchini from the oven, and set aside to cool. If you're going to serve the lasagna today, reduce the temperature of the oven to 350 (otherwise turn off the oven).* 

Heat three tablespoons of olive oil in a large nonstick saute pan over a medium to medium-high heat. Add the grated carrots and red bell pepper. Cook for 5-6 minutes, stirring occasionally. Add the shallots, and cook for another two minutes. Add the garlic, and cook for another minute. Transfer the carrot mixture to a bowl, and cool. 

Quarter-inch zucchini slices yield a noodle-like texture in this dish. Drain the San Marzano tomatoes in a collander. Using your hands, squeeze some of the additional liquid out of the tomatoes. If the tomatoes don't break apart in your hands, dice them with a knife so they're about the same size as the diced red bell pepper. Add the dried and fresh basil, oregano, red pepper flakes and the rest of the salt to the carrot mixture.

Combine the grated pecorino romano and white cheddar (or mozzarella) in a bowl, and set aside. 

Add a small amount of the San Marzano tomatoes to the bottom of an 8 x 8 glass baking dish (this will prevent the zucchini from sticking to the bottom), and then arrange a layer of zucchini. 

Spoon some of the carrot mixture on top of the zucchini to cover, and then place some additional San Marzano tomatoes on top of that. Next, layer on some of the crumbled goat cheese and some of the pecorino mixture.

Add another layer of zucchini, and then repeat the carrot mixture layer, San Marzano tomato layer, goat cheese layer and pecorino mixture layer. You want the pecorino mixture to be the top of the lasagna. 

Bake the lasagna at 350 degrees Fahrenheit for 30-40 minutes, or until the cheese is melted and bubbling. Serve.

*You can assemble the lasagna the day before you're planning on serving it, and keep it in the fridge. When you're ready to eat, bake it off and serve!