Salad with avocado tuna fish and parsley on flat bread. Some additions include seame seeds, garlic, onions and tomatoes.
There are a lot of healthy aspects to eating tuna and when you combine it with some super high tech foods it becomes jet fuel. Here’s a recipe I’ve been experimenting with for several years and each time it gets better and better.
Tuna salad has been part of American Culture for some time, probably since we’ve been able to can food. I don’t know the history behind tuna salad but because so many recipes have potatoes it’s a easy assumption tuna salad was big during the war when food was rationed and hard to come by. OK enough history and what could have been.
I’ll start the Healthy Tuna Salad recipe off with a list of the core ingredients and then list other super foods to add and to enhance flavor & taste. You’ll also notice the amount of ingredients are fairly vague simply because of personal tastes, seasonal changes and ingredients you may or may not have. Please feel free to experiment and let everyone know below about your variations or different ingredients.
Healthy Tuna Salad:
- Tuna: 1 can
- Fresh Parsley: finely chopped about a 1-to-1 ratio to tuna
- Red Onion: Small amount, finely chopped
- Celery: A couple of sticks finely chopped and the wide-white ends can be used as scoops.
- Quinoa: about 1/2 the amount of tuna or parsley
- Virgin Olive oil: just enough to help stop oxidation
- Lemon: about 1/2 to 1/4 of a lemon, squeezed
- Sea Salt, Pepper, herbs
OK so far this may sound a little bland but it will surprise you. I’ll start off with a container of the core ingredients that is large enough for 2 large meals or 3 small ones and as I take meals out of the container I’ll add more healthy ingredients that will compliment the core. If you have any suggestions please list them below.
I don’t use much olive oil so a great way to add more healthy fat is to add a 1/2 an avocado. This adds a smooth texture and of course it’s own delicious flavor. This isn’t added to the core because it oxidizes so fast and should be eaten in one seating. If you want to use it again at another meal add extra lemon juice, but don’t wait more that a day to finish it off.
Hard boiled eggs add more protein and lots of vitamins and minerals. And for breakfast a pouched egg on top.
Finely cut carrots add a nice color contrast.
For a Mediterranean flare add olives and artichokes This adds a whole new dimension to flavor with a healthy aspect as well. I haven’t added dried tomato’s yet, but it’s on my to-try list.
Extra herbs include garlic, cilantro, dill weed, and check you herb stock.
In the picture above I’ve used wild caught Salmon in place of tuna. Salmon adds it’s own unique flavor and healthy benefits.
Instead of parsley, lightly steamed kale or spinach adds a healthy dynamic that only greens can offer.
Let me hear about your unique style of Healthy Tuna Salad.