Tuna salad is a great, quick, and easy go-to for lunch. Canned tuna can be kept on hand and needs little preparation. In fact, I often refer to canned tuna as "emergency tuna" since I normally choose it when we have no other leftovers to eat.
Nutrition
Tuna is also incredible nutritious. Fish, in general, is the best source of omega-3 fatty acids, which are essential. This means we MUST get them from our diet. Omega-3 fats are necessarily because they play a role in many functions in our bodies including brain health, reducing inflammation, aiding immune system, skin health, and heart health.
Tuna, among other fish and seafood, is a fantastic source of selenium as well, which is a mineral that acts as an antioxidant in the body and is needed for proper thyroid function.
This fish is also a great source of B vitamins, especially B3, B6, and B12, which are essential for energy production, the brain and nervous system function, metabolism, and in the case of vitamin B6, decreasing/preventing premenstrual syndrome symptoms.
Additionally, tuna is an excellent source of lean protein, which is going to help our hair, skin, nails, immune system, and muscles.
What makes this recipe healthier than regular tuna salad?
Healthy Fats
I am using avocado instead of traditional mayonnaise. Avocados have a different kind of healthy fat than fish do. They contain monounsaturated fats, which have been shown to be heart healthy. Avocados are also loaded with antioxidants, fiber, potassium, and other vitamins and minerals including vitamin C, E, K, B5, and B6, copper, and folate.
Couldn't I just use avocado oil mayonnaise?
Yes, absolutely. You will still gain the benefits of the healthy fats, but you will lose out on the other benefits from fiber, antioxidants, vitamins, and minerals since you will only be getting the oil extracted from this fruit, not the whole food.
Vegetables
Some tuna salad recipes call for added vegetables, but often times many people I talk to are only mixing mayo and tuna. I'm all for adding a little extra crunch and nutrition, so I always add celery and red onion to my tuna salad.
Celery benefits
Anti-inflammatory, healthy digestion, heart healthy
Red onion benefits
Anti-inflammatory, immune system boosting, heart healthy; hair, skin, and nail health; antibacterial, aiding gut health, and potentially cancer protective
RECIPE
Serves: 1
Ingredients
1 can tuna
1/2 avocado
1-2 celery stalks, diced
1-2 Tbs red onion, diced (I used pickled red onions, but raw are fine too, also don't worry too much about measurement - adjust to taste/texture)
1/2 tsp lemon juice (I don't really measure every time, just put some in the cap and adjust to taste if you're like me and hate getting out a bunch of measuring spoons)
Celery seed (or celery salt) to taste
1/2 Tbs mustard
Salt & pepper to taste
Instructions
Add all ingredients to a mixing bowl.
Mash with fork.
Enjoy how you like! (on toast, with veggie sticks, with a fork, etc.)
Today, I made mine on this crusty garlic and sun dried tomato bread. It was an experimental recipe using The Kitchn's No Knead Bread , but it still needs some tweaks because it didn't come out quite right and it was a little over stuffed (hence the burnt tomatoes). Still pretty good though!
