Tuna Salad 2 Ways

Did you know that you need to eat fatty fish (tuna, salmon, mackerel, anchovies) two to three times a week to get your adequate dose of Omega 3 fatty acids (specifically EPA & DHA)? Why are omega 3’s important you ask? These types of fat are called essential fatty acids, aka they are essential to the body to perform optimally. Omega 3’s are known to reduce inflammation, and inflammation can contribute lead to an array of chronic diseases and disorders (heart disease, diabetes, inflammatory bowel disease, etc.). Additionally, these types of fatty acids can contribute to improved mental health, eye health, and memory.

I utilize canned tuna on a regular basis to incorporate more of these essential fatty acids. Wild Planet is one of the best quality brands out there and most of its products are pole caught (meaning a more sustainable method) and are third party tested for mercury levels. Try to choose the skipjack version more often as this species of tuna has less mercury levels, although it is safe to eat the albacore twice a week.

RECIPE

Ingredients:

Classic Walnut Grape Tuna Salad:

• 1 5 oz can tuna

• 3 stalks celery, chopped

• 1 bunch grapes, quartered

• 1/4 cup chopped walnuts

• 1/4 cup greek yogurt

• 1 tsp dijon mustard

• 1 Tbsp mayonnaise

• Juice of 1/2 lemon

• Salt & pepper to taste

Corn & Black Bean Tuna Salad

• 1 5 oz can of tuna

• Kernels sliced from 1 ear of corn

• 1 can low sodium black beans

• 1/2 red bell pepper, diced

• Green onions, thinly sliced (about 1/4 cup, using just the green parts)

• Juice of 1 lime

• 1 tsp dijon mustard

• Salt & pepper to taste:

Instructions:

Mix each set of ingredients till combined. Use to make a sandwich on whole grain bread, put a scoop on a bed of greens or a Wasa cracker, or eat straight up! An easy, nutritious lunch for any day of the week.