Tuna Salad Sandwhich

This weeks Delicious Nutricious Recipe: 

Mama Harper’s Tuna Salad Sanwhich

One of my families favorite super foods is tuna. Tuna is awesome because it is a lean protein packed to the gills with B vitamin. But what has nutritionists and scientists really excited about tuna is the omega-3 fatty acids it contains. 

Omega-3s have been linked to a ton of health benefits to include warding off depression and cognitive decline, reducing inflammation, and decreasing the risk of heart disease. The evidence is so good that the American Heart Association recommends we eat fish rich in omega-3 fatty acids (like tuna) twice a week.

Worried About Mercury Mamas? 

Tuna being a large ocean fish, can accumulate mercury in its flesh. According to the FDA, most people are not affected by the low levels of mercury in most seafood, but sensitive populations like pregnant women and children should limit eating fresh caught tuna to one serving, or six ounces per week. 

Canned tuna however, has even lower levels of mercury, and is advised for pregnant women and children to eat as much as 12 ounces per week! Yay! 

So pack in those nutrients by incorporating this recipe into your weekly meal time regimen. 

Mama Harper’s Tuna Salad Sanwhich Recipe:

*Tip- I usually make a double or triple batch and keep in the fridge for easy tuna access through out the week. 


  • 2 cans Solid White Albacore Tuna in water
  • 2 celery stocks
  • 1 apple
  • 1 large dill pickle OR 2Tbl spoons relish 
  • 1/2 cup cherry tomatoes 
  • 1/2 cup sliced almonds 
  • 1tbl spoon chia seed
  • 1tsp salt
  • 1tsp pepper
  • 1/4 cup extra virgin olive oil OR lite mayonnaise 
  • 2 slices Dave’s Killer Organic Bread


  • Drain tuna and place in large mixing bowl
  • Chop celery into 1/4 inch pieces
  • Chop apple into small cubes
  • Mince dill pickle or use dill relish
  • Halve cherry tomatoes
  • Mix ALL ingredients together with tuna in large mixing bowl
  • Spoon tuna onto bread
  • Garnish with fresh romain lettuce 
  • Enjoy and be healthy!



1. Ross A. Modern nutrition in health and disease (11th ed.). 2014. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins.  

2. Kaur N, Chugh V, Gupta AK. Essential fatty acids as functional components of foods – a review. J Food Sci Techno. 2014 Oct;51(10):2289-303.  

3. U.S. Department of Health and Human Services. US Food and Drug Administration Website. Washington DC. What You Need To Know About Mercury in Tuna

4. Persons, J. G., Amman, E. M., Coryell W. H., Espeland, M. A., Harris, W. S., (2014). Omega 3 fatty acid biomarkers and subsequent  depressive symptoms. International Journal of Geriatric Psychiatry, 29(7), 747-757.

Very Berry Smoothy

Would you believe me if I told you I could offer a recipe that would get your little ones to eat spinach and kale for breakfast 😳? 

We’ll get ready to be mystified! This super easy, super quick recipe includes your probiotics, antioxidants, Omega 3s, protein, calcium, potassium and more… plus it’s GREAT for all stages: pregnant and nursing mothers, introducing solids (can be frozen into trays as well), picky toddlers, and moms and dads looking for that extra boost 😊! #getthatextraboost

Here it is:

 The Very Berry Smoothy!


1 cup kale

1 cup spinach

1 cup frozen mixed berries

1 banana

I cup Greek yogurt 

1 scoop Superseed Blend by Nutiva (for purchase at Costco)

1/2 cup warm water OR apple juice


  • Add ingredients to blender.
  • Blend on high until smooth

And there you have it, a super yummy and extremely healthy breakfast that will have your kids tantruming for more!!! 

My son requests this for breakfast almost daily, and it brings me GREAT JOY to serve it to him 😊! 

Power Pancake Recipe

These pancakes hit the mark and check every box moms are looking for. Packed with flax, chia, hemp, coconut, and almonds. They contain 1600 mg of Alpha Linolenic Acid (an Omega 3 fatty acid), 12% of our daily fiber, and my favorite part… contain absolutely no refined sugar. Hayden loved that they were in the shape of a heart and ate every last crumb!




Here’s the recipe: 
3/4 Wheat flour

1 scoop superseed blend by Nutiva (for purchase at Costco)

1/4 cup sliced almonds 

2tbl spoons baking powder

1tbl spoon honey

1/2tsp salt

1 large egg

3/4 cup milk

2tbl spoons butter

Coconut oil for cooking in the pan


  • Mix all ingredients in large mixing bowl
  • Heat pan or griddle over medium heat
  • Coat pan with coconut oil
  • Pour 1/4 cup batter into pan and cook until first side is golden brown or top begins to bubble. Flip and cook other side until golden brown! It only takes about 30 seconds to 1 minute for second side. Adjust heat if necissary and wipe clean with paper towel in between batches. Reapply coconut oil. 
  • ENJOY!