Heart Healthy Tuna Salad

At work today one of the beautiful ladies that I work with, Antonella, gave me a great idea to “health up” tuna salad! Being a nutritionist, I got really excited. I know I am a nutrition geek, but I can’t help it.

When I got home this evening I just had to try it!! So here it is…

• 1 can of water packed light flaked (less murcury than white) tuna (170g)
• ½ a fresh avocado, instead of mayo...Brilliant!! (sprinkle some lemon juice on the second ½ and save it for the next day or so)
• ½ juice of 1 lemon
• A big handful of fresh herbs (I used cilantro because I love it)
• Other options include; chopped onions, celery, bell pepper, add a dash of hot sauce, etc.

Mix this together in a medium size dish and enjoy!!

Serving options:

• Serve over some whole grain toast (try Stonemill or Ezekiel; both great bread companies)
• Or a healthy whole grain wrap (Food for Life or La Tortilla Factory are great)
• For a lighter option; enjoy on a piece of lettuce or Belgium endive or top on a salad!

NUTRITION NOTE
Avocados are a rich source of monounsaturated fatty acids (heart healthy fat) including oleic acid, which has recently been shown to offer significant protection against breast cancer. It is also a very concentrated dietary source of the phytonutrient lutein and contains measurable amounts of related phytonutrients (zeaxanthin, alpha-carotene and beta-carotene) plus significant quantities of vitamin E.


Thanks for the inspiration Antonella :D