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.


About Me? Well geez... I haven't had anyone ask about me in gosh I don't know how long! Okay, okay I may be exaggerating a tad, but some days being a mom does feel like I am the last priority on the list. I am the mother of one adorably bright little boy named Hayden James. He is two years old and rocks my world in the best and most challenging of ways. I'm sure if you're a parent, you can understand that statement. I decided to start a family with my handsome hubby after moving to our favorite mountain community in California! We love spending time in the fresh mountain air, hosting gatherings for family and friends, and sitting back staring in awe at the little creation we made from scratch! I graduated with a Bachelors degree in Psychology and a Master's degree in Counseling Psychology which is my other love. I am a practicing Marriage and Family Therapy Intern and especially value providing education on parenting. This area of my profession keeps me focused on continuing to learn and grow with regard to being a parent myself... a necessary task if I am to provide a platform for others to learn and grow in this area. I am always my first client, and work diligently to clear the path for others that may come to me in need of guidance. Parenting unfortunately does not come with a manual, but we are fortunate to have a sea of research and knowledge available to us on how to parent our children in ways that allow our children to grow up into the best versions of themselves possible! This is the knowledge I have spent years of my life accumulating and sharing with others. This is one space in which I am choosing to happily share that knowledge. So... if you're the type of person who is looking to start a family some day or already have, and want answers on what's best (according to me and lots and lots of research), then you've come to the right place! I also just like to have fun and be silly with being a parent too... it's either that or pull my hair out (and I rather like my hair), so silly, funny me is what you get ; D. Enjoy and happy parenting!

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