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Canned tuna doused in mayo is so 1950’s. Don’t get me wrong, I like a little mayo with my tuna every now and then, but too much of a good thing ends up not being such a good thing.


I like to use a little olive oil and mustard instead. Throw in some capers, diced scallion and sun-dried tomato. And salt and pepper of course.


Place on some lightly toasted bread (a wonderful artisan olive bread in this case) with fresh kale.


Serve with some citrus as refreshing accompaniment; the vitamin C will also help your body absorb more of the iron in this meal. The tuna and kale together provide about 12% of the recommended daily intake for iron, and vitamin C can increase this absorption by up to 30%!


Tuna Salad

2 cans water packed tuna

3 Tablespoons extra virgin olive oil

3 Tablespoons grainy mustard

2 Tablespoons capers

3 stalks diced scallion

3 Tablespoons diced sun-dried tomato

salt and pepper to taste

  • Mix it all up.

  • Use more of what you like, and less of what you don’t like. Make it your own creation.


Serving size: 1/2 cup; Serves~4

(Tuna) Calories: 215 Protein: 21g Carbohydrates: 3g Fat: 13g Fiber: 1g Sodium: 579mg Vitamin C: 5% Iron: 8%

(Tuna Sandwich with orange slices) Calories: 466 Protein: 27g Carbohydrates: 53g Fat: 13g Fiber: 10g Sodium: 867mg Vitamin C: 255% Iron: 22%


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