The Romancing The Bee Diet – Day Two – Grilled Tuna Salad With Avocado and Honey

Fat bee

The Diet is going well!  I haven’t felt a bit deprived and I’ve already lost a pound! I’m pretty sure I could live on Broiled Grapefruit with Honey and Cinnamon.  🙂

I don’t want to get bored, though, so here is another delicious Romancing The Bee Diet recipe. Enjoy!!

Grilled tuna salad

Yield:  2-4 servings

Ingredients

1 pound very fresh tuna steak, 1-inch thick

2 tablespoons olive oil

2 1/2 teaspoons kosher salt, plus extra for sprinkling

1/2 teaspoon freshly ground black pepper, plus extra for sprinkling

Grated zest of 1 lime

3 tablespoons freshly squeezed lime juice

1/2 teaspoon wasabi powder

1 teaspoon soy sauce

1 teaspoon honey

5 dashes Tabasco sauce

1 minced scallion, white and green parts

1 firm, ripe Haas avocado, medium and diced

1/8 cup finely diced red onion

Directions

Brush a heated grill pan with oil. Brush both sides of the tuna with olive oil and sprinkle generously with salt and pepper. Cook the tuna for about 2 1/2 minutes on each side. Remove to a plate. The tuna will be cooked on the outside and raw inside. Allow to cool slightly and cut it into medium-diced pieces.

In a small bowl, whisk together the olive oil, lime zest, lime juice, wasabi powder, honey, soy sauce, Tabasco, 2 1/2 teaspoons kosher salt, and 1/2 teaspoon pepper. Add the sauce to the tuna, add the scallion, avocados, and red onion, and mix well. The sauce will “cook” the raw parts of the tuna after it sits for a few minutes.

The Romancing The Bee Diet – The Essentials

Fat bee

Okay, here is the diet I made up.  I’m no expert, but I’ve been on just about every diet there is with varying levels of success. I know what works for me and what doesn’t.

All of the foods allowed on the Romancing The Bee Diet (“RTBD”) are low (below 55) on the Glycemic Index (GI).

The GI is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers–the higher the number, the greater the blood sugar response. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A GI of 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low.

For me, a food with a low GI keeps me satisfied longer and naturally suppresses my appetite. The variety of foods allowed enables me to still cook creatively!

Foods allowed on the RTBD are listed below. If it’s not on the list, I’m not going to eat it!!

Lean meats such as beef, skinless chicken, lamb, pork loin and veal – 8 ounces per day, OR

Any type of seafood without breading or batter – 8 ounces per day, OR

Three eggs per day (3 ounces), OR

Any combination of the above, not to exceed a total of 8 ounces of protein per day.

One grapefruit per day

One lemon per day

Apples or pears – two per day, total.

Non-starchy vegetables such as spinach, asparagus, broccoli, cauliflower, brussels sprouts, mushrooms, cabbage, salad greens, winter greens, onions, and garlic. (unlimited)

1 avocado per day

2 tablespoons raw honey

2 tablespoons olive oil or butter (not light) or mayonnaise made with olive oil (not light), or a combination of these, not to exceed two tablespoons total.

2 tablespoons bleu cheese or parmesan cheese

Unlimited – Tea, diet soda, water, Vinegar, Tabasco, salt, pepper, fresh and dried spices and Dijon Mustard.

1 five ounce glass of wine per day, preferably red. (May be used in cooking)

EATING BREAKFAST IS ABSOLUTELY REQUIRED!

That’s it.  No counting of calories or carbs or points.  I’m hopeful that the small amounts of “naughty” foods will keep me from feeling deprived, while still allowing me to lose 2-3 pounds per week.

Holidays With Honey – Tuna Tartare

tuna tartare

This will be another part of my contribution to The Feast of the Seven Fishes in Chicago. I like the fact that it’s red and green, and the Asian flavors will be a refreshing prelude to the traditional Italian pasta dishes.

Yield:  25 servings

Ingredients

1 3/4 pounds sushi grade tuna

2/3 cup olive oil

3 limes, zest grated

1/2 cup freshly squeezed lime juice

1 1/4 teaspoons wasabi powder

1 1/4 tablespoons soy sauce

1 tablespoon hot red pepper sauce

1 1/4 tablespoons kosher salt

2 teaspoons freshly ground black pepper

1 teaspoon honey

2/3 cup minced scallions, white and green parts (6 scallions)

1 1/2 tablespoons minced fresh jalapeno pepper, seeds removed

3 ripe Haas avocados

Directions

Cut the tuna into 1/4-inch dice and place it in a large bowl. In a separate bowl, combine the olive oil, lime zest, lime juice, wasabi, soy sauce, hot red pepper sauce, honey, salt, and pepper. Stir until honey is dissolved. Pour over the tuna, add the scallions and jalapeno, and mix well. Cut the avocados in half, remove the seed, and peel. Cut the avocados into 1/4-inch dice. Layer the tuna mixture over the diced avocados in a 9″x13″ glass dish.  Cover and place in the refrigerator for at least 1 hour for the flavors to blend. Serve on crackers.

HoneyTuna Nicoise Salad

A perfect salad for the Dog Days of August!

Ingredients

  • 1/2 pound red potatoes, scrubbed and cut lengthwise into 1/4-inch thick slices
  • 1/4 pound haricots verts, or small, thin green beans, ends trimmed
  • 2 pounds yellowfin tuna loin, trimmed of sinew
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 2 tablespoons olive oil
  • 2 rosemary sprigs
  • 1 large head romaine or Bibb lettuce, rinsed and patted dry
  • 2 teaspoons chopped fresh parsley leaves
  • 1/2 teaspoon chopped fresh tarragon leaves
  • Anchovy Dressing, recipe follows
  • 1/2 pound Roma plum tomatoes, cut into 1-inch cubes
  • 1/3 cup halved and seeded black brine-cured olives
  • 1/3 cup halved and seeded green brine-cured olives
  • 1/2 cup thinly sliced red onion
  • 4 hard-boiled eggs, peeled and sliced
  • Chopped fresh herbs, for garnish (parsley, tarragon, chive, etc.)

Directions

Bring 2 medium pots of salted water to a boil. Add the potatoes to 1 pot and blanch until tender, about 5 to 6 minutes. Drain in a colander, pat dry, and set aside. Add the green beans to the other pot and blanch until tender, 4 to 5 minutes. Drain in a colander, pat dry, and set aside.

Arrange the tuna on a cutting board and cut into 4 equal portions. Season the tuna steaks with 1/4 teaspoon salt and 1/4 teaspoon pepper, each. Heat the oil in a large skillet (or 2 medium skillets), over medium-high heat. When the oil is hot but not smoking, add the rosemary sprigs and tuna steaks and sear, about 30 seconds per side for medium-rare. Remove from the pan and dice the tuna into 1-inch pieces.

Tear the lettuce into bite-size pieces and combine with chopped fresh parsley and tarragon. Toss with enough of the Anchovy Dressing just to coat. Adjust seasonings with salt and pepper as needed. Toss the potatoes and green beans in 1/4 cup of the Anchovy Dressing. Arrange the lettuce along the side of 4 large plates (or 1 serving platter). Spoon the vegetables along the other side of the plate. Arrange the diced tuna over the lettuce. Arrange the tomatoes, olives, sliced red onions, and eggs on the other sides of the plates (or serving platter). Garnish with additional herbs if desired and serve immediately.

Anchovy Dressing:

1 anchovy fillet, drained

1/8 teaspoon kosher salt

1/8 teaspoon freshly ground black pepper

1/2 teaspoon chopped garlic

1 large egg*

2 teaspoons fresh lemon juice

1/2 teaspoon Dijon mustard

6 tablespoons olive oil

2 tablespoons extra-virgin olive oil

1 1/2 tablespoons minced shallots

2 teaspoons capers, drained and chopped

1/2 teaspoon Worcestershire sauce

1/2 teaspoon honey

In a medium bowl, mash the anchovy, salt, pepper, and garlic into a paste with the back of a fork. Add the egg and whisk well to blend. Add the lemon juice and mustard, and whisk well. Add the oils in a steady stream, whisking constantly to form a thick emulsion. Add the shallots, capers, Worcestershire, and honey, whisk well, and adjust the seasoning, to taste. Cover and refrigerate until ready to use.

Yield: 1 cup