Ingredients

• 60 g dry couscous — plain, uncooked
• 120 ml water — hot just off the boil
• 80 g canned tuna in water — drained well and flaked
• 15 g unflavoured protein powder — whey or plant-based, smooth-mixing
• 5 g extra virgin olive oil — liquid
• 1 g dried italian herb mix — finely crushed
• 1 g salt — fine optional
• 20 ml water — room temperature, for binding

Instructions

1. Add the dry couscous to a small heatproof bowl and pour 120 ml of hot water over it, cover with a plate, and let sit for 5–7 minutes until the water is absorbed and the grains are soft.
2. While the couscous steams, drain the canned tuna very well and flake it with a fork in a separate bowl to remove excess liquid, which helps keep the snack more binding for diarrhoea.
3. Fluff the couscous gently with a fork, then add the flaked tuna, unflavoured protein powder, olive oil, dried Italian herb mix, and salt if using.
4. Add 20 ml of room-temperature water and mix thoroughly with a fork or clean hands until the mixture holds together easily; add a teaspoon more water if it feels too dry or crumbly.
5. With damp hands, form the mixture into 6–8 small, soft bite-sized balls or patties and place them on a small plate; press lightly so they hold together but remain tender.
6. Serve the bites at room temperature, or chill for 10–15 minutes if you prefer them slightly firmer and cooler on the stomach.