Savory Tuna and Goat Cheese Cucumber Rice Cakes
Crisp brown rice cakes spread with creamy, tangy goat cheese and topped with a savory tuna salad, fresh cucumber, and rich avocado. A satisfyingly simple snack that takes minutes to prepare.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Gillian + Lila
Gillian created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
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Equipment
Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Place the canned skipjack tuna into a…
- 01
Place the canned skipjack tuna into a…
Place the canned skipjack tuna into a small mixing bowl and flake it gently with a fork.
Tap card to mark done - 02
Add the mayonnaise to the tuna and…
Add the mayonnaise to the tuna and stir until thoroughly combined and creamy.
Look for: thoroughly combined and creamy
Tap card to mark done - 03
Arrange the brown rice cakes on a…
Arrange the brown rice cakes on a clean serving plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Spread the goat cheese evenly across the…
Spread the goat cheese evenly across the top of both rice cakes.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Layer the fresh cucumber slices on top…
Layer the fresh cucumber slices on top of the goat cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Spoon the prepared tuna salad evenly over…
Spoon the prepared tuna salad evenly over the cucumber layer.
Tap card to mark done - 07
Top with the sliced avocado
Top with the sliced avocado, sprinkle with a pinch of black pepper if desired, and serve immediately.
Ready when: everything is assembled and ready to enjoy
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