Low-FODMAP Tuna Salad Recipe with SafeCatch Tuna

safecatch eliteThis year at Expo West 2016 I had the pleasure of meeting the crew behind an awesome brand, SafeCatch. I’m big into seafood, but especially seafood that’s done right.  I’m talking tuna in this case – canned tuna.  Yeah, that’s right – canned tuna can be amazing if you try SafeCatch.  Have you ever thought (dreamed, hoped) that tuna could be tastier and healthier for you?  Well you don’t have to put up with boring tuna any longer.  Ever since I tried SafeCatch I have been hooked (ah hem, pardon the pun).

About SafeCatch and Why They Rock

You might have read an older post of mine where I talk about SafeCatch, but if not, here’s the lowdown again: SafeCatch has a pretty meticulous protocol for testing every single fish for high levels of mercury.   They have the strictest mercury limits of any brand and their product Safe Catch Elite is the only tuna brand that passes Consumer Reports “Low Mercury” criteria for pregnant women and kids.

Make sure you grab the SafeCatch coupon below with my recipe!

Safe Catch also tastes exceptional.  If you weren’t aware, most canned tuna companies pre-cook their tuna and use additives and fillers to put flavor back into the fish.  These brands will put the tuna on racks which drains out over 80% of the natural omega-3s and added benefits. In order to really appreciate Safe Catch, you would need to try it yourself.  When I had a taste test I thought it was like having freshly caught tuna, grilled and served to me.  Safe Catch doesn’t remove the delicious juices from the fish, so you get the full flavor of the fish and a nice dose of Omega 3s with every bite.  The way they do it is by using a unique cooking process called ‘Raw Packing’ where they take hand cut tuna steaks and pack them in the can, and cook in the can to retain 100% of the Omega-3s, natural vitamins and minerals.  They also don’t add any broth, oil, or water to their tuna. Safe Catch tuna is just cooked in its natural fish oils for a very fresh flavor!

Bryan, CEO, Co-Founder, SafeCatch

“Our baby boy Dylan loves Safe Catch tuna right out of the can. It feels great to feed him tuna that builds his brain without the fear of unknown mercury levels. I believe purity is a key link to health and biodiversity. I want to protect purity in our oceans, lakes, and rivers for the next generation.”

What else is awesome about Safe Catch?

  1. Safe Catch is non-GMO and BPA free and dolphin safe
  2. Safe Catch tuna is traceable from catch to can and they only buy from captains whose fish come from managed and sustainable stocks
  3. Their limit for Safe Catch Elite Wild Tuna is ten times (10x) stricter than the FDA mercury action limit and their limit for Wild Albacore Tuna is three times (3x) stricter than the FDA mercury action limit
  4. If one fish doesn’t meet their purity standards they don’t buy it
  5. They don’t add any fillers or additives, unless where salt is noted, they don’t add anything except tuna.

I can’t see myself purchasing any other brand now other than Safe Catch.  If you want to make the most awesome tuna salad, tuna casserole, tuna tomato and bacon sandwich or tuna melt, go to this link for the Safe Catch store finder.

President, Co-Founder
, SafeCatch

“I want people to have access to affordable and healthy seafood. The choices consumers make impact our food and ecosystems. I think people are excited to implement solutions to protect purity. My goal is to put the need to test for impurities out of business.”

low fodmap tuna salad recipe

Along with my delicious recipe today, I was able to secure a coupon for you from SafeCatch! When you shop online, get 15% your entire order  with the promo code: FODMAPLIFE   Happy Shopping here on SafeCatch.com!

Low-FODMAP Tuna Salad with Grapes and Turmeric

Serves 2


  • 2 medium red bell peppers (or 1 pepper, *see notes)
  • 1 can SafeCatch Tuna
  • 1/4 cup, grapes – raw
  • 1/2  teaspoon turmeric, ground
  • 1/8 teaspoon cayenne pepper
  • 1/2 tablespoon low-FODMAP mayonnaise (I like Sir Kensington’s Classic Mayonnaise)
  • 4 macadamia nuts, halved
  • 2 butter lettuce leaves


  1. Cut tops off of red bell peppers and clean out seeds.  Apply olive oil to outside of peppers.  Place in glass casserole dish and broil on high for 2-4 minutes or until slightly charred on top.  Remove from oven and place on two plates lined with butter lettuce.
  2. Place tuna, grapes, turmeric, cayenne pepper, mayonnaise and macadamia nuts in food processor and pulse until nuts are chopped.
  3. Spoon tuna salad into peppers and remaining on butter lettuce (*you can also serve tuna salad in half of one red bell pepper and remaining tuna on one butter lettuce leaf).  Enjoy with one serving of crackers made with low-FODMAP ingredients such as Crunchmaster Multi-Seed Crackers.

Nutrition: Calories 311 | Fat: 10g | Protein: 38g | Sodium: 645mg | Fiber: 5g | Carbohydrates: 18g | Sugar: 12g

safecatch tuna low fodmap recipe2

Enjoy this recipe!  Be sure to comment below and share this post with friends.  Thanks!  ~Colleen


Low-FODMAP Chocolate Peanut Butter Pretzel Truffles

low fodmap chocolate peanut butter truffles4It’s been raining in California lately and I love it.  Looking out the window I can’t help but remember rainy lazy days in New York, the rain spattering off the deck and weighing down the leaves in our big back yard on Long Island.  Rain barely falls here in California, and when it does it symbolizes a sort of calm to me – maybe it’s just nostalgia or the sound and smell of rain is just calming in of itself.  Rainy days like these are also a great time to to make desserts if I may say so myself.  What’s your favorite dish to cook on a rainy day?

Today I had a lot of fun making these Low-FODMAP Chocolate Peanut Butter Pretzels. They are made with just three ingredients – natural peanut butter, dark chocolate and gluten-free pretzels – that’s it!  They don’t take long to make, but better, they are lower in sugar than many other holiday desserts.  They are both salty and sweet and are made with dark chocolate, which is low in FODMAPs and dairy free.  Low-FODMAP diet or not, dark chocolate is always a better choice.  Remember to stick to dark chocolate that is low in fiber, does not contain milk or milk products (most dark chocolate do not by default), inulin, dried fruits or other high-FODMAPs like HFCS (high fructose corn syrup), agave or honey.

Here are some more recent holiday recipes I’ve shared:

Empty cookbook for Christmas recipes on wooden tableIngredients

  • 1/2 cup natural peanut butter (crunchy is best)
  • 1/4 cup gluten-free pretzels
  • 1/2 cup dark chocolate chips



  1. Lay a piece of parchment paper across a cookie sheet or large, flat plate.
  2. Place pretzels in a bowl and crush with a meat tenderizer, other heavy kitchen utensil or crush gently in between palms.
  3. Combine peanut butter and pretzels in bowl.  Remove about a teaspoon at a time of peanut butter pretzel mixture and form into little balls.  Place on cookie sheet or plate in freezer and cool for 30 minutes.
  4. Just before removing peanut butter balls from freezer, melt chocolate chips in a glass measuring cup for 45 seconds to 1:30.  Be careful to not overheat.  Chocolate is ready when you can smoothly stir it with a spoon.
  5. Use a tablespoon and dip into melted chocolate.  Roll peanut butter pretzel balls on spoon to coat and place on cookie sheet.  Once done with all balls, drip any extra chocolate over balls and swirl around tops with spoon.  Chill for at least 30 minutes then serve.

low fodmap chocolate peanut butter truffles3



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Enjoy the holidays!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

colleen frnacioli

Low-FODMAP Chicken Parmesan Recipe!

snow 2015  fodmap life
Friends in Waltham, MA

As I scroll through Facebook and look at pictures posted by my friends and family on the East coast, I can’t help but remember what it was like to grow up with snow.  The good –  making snowmen and sledding down the nearby golf course.  The bad – remembering how hard it was for our parents to get out of the steep driveway and instead rocking back and forth on ice.  The ugly – being in my senior year of high school, already late and de-icing the locks on my old ugly car – I’m so embarrassed – it was a half brown, half peach colored Ford Zephyr!  I thought that car was so ugly so I made it uglier with stickers all over the rusty bumper.

If I were to be inside now, cold and bored, I’d want a rendition of my Mother’s Chicken Parmesan.   It’s definitely one of my most favorite meals she ever made.  I can still enjoy it now and have it low-FODMAP, wheat-free and gluten-free (it’s naturally soy-free and nut-free of course!).

IMG_2563 I hope you enjoy this recipe and I wish a safe next couple of days for all friends and family braving the cold!  With love from California, Colleen.


Chicken Parmesan – Recipe based on 4 servings

  • 2 pounds of chicken (preferably organic, and with all the fat trimmed off)
  • 2 cups of fresh organic baby spinach
  • Rao’s Sensitive Formula Marina Sauce
  • 1 (8-ounce) ball fresh buffalo mozzarella, water drained
  • 1/4 to 1/2 cup of Freshly grated parmesan cheese
  • 1 cup Ian’s Gluten-Free Original Panko Breadcrumbs
  • 2 large organic eggs, lightly beaten
  • Sea salt and cracked black pepper
  • 1 TBS Organic oregano
  • 1-2 TBS of extra virgin olive oil
  • 1 TBS butter

Preheat the oven to 450 degrees F.


  1. Slice the mozzarella into thin circular pieces.IMG_2860
  2. Place two shallow bowls to the left of a  plate which should be nearest to the stove
  3. In your first bowl, lightly beat two eggs
  4. Place cup of bread crumbs in the other shallow bowl and mix in salt, pepper and oregano
  5. Put a wide skillet on the stove with a pat of butter or 1 tablespoon of olive oil.  Don’t turn on the stove until you’re done with step 6.
  6. Take each piece of chicken and dip it into the egg mixture, allowing any excess egg to drip off, then dip the chicken in the breadcrumbs and make sure every piece of the chicken is coated
  7. Turn on the skillet to medium-high heat and place all of the chicken in the pan.  Fry for 4 minutes on each side until golden and crusty, only turning once.
  8. As the chicken is cooking, lightly grease a glass casserole dish and ladle some tomato sauce to the bottom.
  9. Once the chicken is ready, place it in the casserole dish.  Lightly ladle the chicken with sauce and then place mozzarella cheese on top of the chicken breasts and sprinkle on parmesan cheese.
  10. Sprinkle spinach on top, ladle with more sauce and the rest of the cheese.
  11. Measure one tablespoon of olive oil and spread across the top of everything.
  12. Bake for 15 to 20 minutes.  Just look to see when the sauce and cheese is bubbly!

Serve with gluten-free rice pasta shells.  After I boil the rice pasta I like to put it into a pan on low heat for a couple minutes and toss it with butter, 3-4 fresh, chopped Roma tomatoes and cracked black pepper.  Delizioso!

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