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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.

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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.

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

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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%!

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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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