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Tuna Salad

February 26, 2011

A tasty take on the traditional tuna salad lunch!

I almost never buy lunch. It’s too expensive, you have to get in your car and wait in line, and you never know if it’s going to be any good. The flip side of that is that you can quickly get in a rut and bring the exact same lunch everyday. And that’s OK if you are enjoying it, but when boredom sets in, straying from good foods can happen. Tuna salad is one of my go-to favorites. Quick and easy, but also packed full of good for you ingredients.

Tuna provides a healthy dose of vitamin D and Omega 3 fatty acids. High mercury levels are a concern with canned tuna and it is often recommended that pregnant women avoid tuna for that reason. This may fall under the category of “Conventional Wisdom” and may require some individual research to decide for yourself. Chris Kresser has an excellent article describing the relationship between selenium and mercury levels in fish.

Homemade mayonnaise is the only way to go for a really great tasting tuna salad. You control the ingredients and it’s too easy not to do yourself!

Pack the salad with plenty of veggies like celery and onion for crunch and capers for a salty “pop”. Serve the salad over mixed baby greens and get a helping of dietary fiber, vitamin C, and vitamin K.

Tuna Salad

Ingredients:

  • 2 cans of tuna (we like Trader Joe’s Tongol in water, no salt added), drained
  • 4 stalks of celery, diced
  • 1/4 small red onion, diced
  • 1 Tablespoon capers (we like Trader Joe’s brand), drained
  • 3-4 Tablespoons homemade mayonnaise
  • Freshly ground black pepper and sea salt to taste
  • Mixed baby greens for serving

What to do:

In a large bowl, break up the tuna with a fork. Add in the remaining ingredients and combine. Start with the lower amount of mayonnaise and add more if you prefer a moister tuna salad. Serve over desired amount of baby greens and enjoy!

Yield 2-3 servings.

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2 Comments leave one →
  1. Fisch permalink
    March 1, 2011 12:10 pm

    This recipe is almost exactly the same as mine, only I am not huge on capers. And instead of sea salt, I use celery salt and I add a tablespoon or so of yellow mustard to it. The mustard gives a nice, subtle kick to it.

    — Fisch (I’m a friend of Emily’s)

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