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. 

Ingredients:

  • 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

Directions:

  • 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!

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Sources:

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.