Tom’s Tuna Cobb Salad Bowl
Prep time: 10 mins
Cook time: 7 mins
4 large free-range eggs
400g tinned tuna in spring water (drained weight)
Juice of ½ lemon, plus an extra squeeze for the avocado
1 tbsp baby capers, rinse
50ml (light) mayonnaise
350g Iceberg lettuce, shredded
150g carrots, grated
8 cherry tomatoes, halved
½ cucumber, halved lengthways and thickly sliced
200g drained tinned sweetcorn
8 radishes, quartered
1 ripe avocado, peeled, quartered and stoned
Sea salt and freshly ground black pepper
For the dressing:
3 tbsp extra-virgin olive oil
1½ tbsp red wine vinegar
1 tsp Dijon mustard
Veg Portions / Serving: 2
Extract taken from Lose Weight and Get Fit by Tom Kerridge | Photography © Cristian Barnett.
This is a good example of the kind of salad that you can throw together using ingredients that might already be in the cupboard and fridge. Feel free to swap things around depending on what you have. The one thing I’d say you need to keep is the baby capers – they may be tiny but they add so much flavour.
Place a small saucepan of water over a high heat and bring to the boil. Carefully add the eggs and cook for 7 minutes. Remove the eggs and immerse them in a bowl of cold water to cool quickly.
Flake the tuna and place in a bowl with the lemon juice, capers and mayonnaise. Season with salt and pepper to taste and mix well.
Lay out 4 containers and cover the base of each one with shredded lettuce and grated carrot. Top with the tuna mayo, cherry tomatoes, cucumber, sweetcorn and radishes. Squeeze some lemon juice over the avocado slices and add these to the containers.
For the dressing, whisk the ingredients together in a small bowl and season with salt and pepper to taste. Spoon over the salads.
Peel the cooled boiled eggs, then halve and season with a little salt and pepper. Add the eggs to your containers. Serve straight away or seal and keep in the fridge. Eat within 2 days.
Kids who engage regularly with veg through veg-themed activities, such as arts and crafts, sensory experiences, growing and cooking are shown to be more likely to eat the veg they engage with. Encouraging kids to engage and play with veg is the handy first step to them developing a good relationship with veg and life-long healthy eating.
Kids in the kitchen
Kids can really own this recipe. Older kids can boil the eggs, younger ones set the timer. They can do everything else, too – from flaking the tuna to layering the other ingredients, making the dressing and stirring it all together.
While getting kids to interact with veggies for real and using their senses to explore them is best, encouraging hands off activities like arts & crafts, puzzles & games or at-home science experiments can be a great start, particularly for those who are fussier eaters or struggle with anything too sensory. Use these veg-themed activities as a stepping stone to interacting with the veg themselves. We have loads of crafty downloads here, puzzles here, and quirky science with veg here.
Once you feel your child is ready to engage a little more, you can show them how to explore the veg you have on hand with their senses, coming up with playful silly descriptions of how a veg smells, feels, looks, sounds and perhaps even tastes. Find ideas, videos and some simple sensory education session ideas to get you started here.
The moments before food is offered can be a perfect opportunity for engagement that can help make it more likely a child will eat it! Giving children a sense of ownership in the meal can make a big difference to their feelings going into it and the pride they take in it. You know your child best, but if you aren’t sure where to start, we have some fun and simple ideas for easy roles you can give them in the serving process over here.
Charlotte Radcliffe RNutr