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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"The perfect dressing is essential to the perfect salad, and I see no reason whatsoever for using a bottled dressing, which may have been sitting on the grocery shelf for weeks, even months - even years." -Julia Child

The refrigerator light goes on...

When I am talking to patients about food, one of the first places I focus on is lunch. It is the one meal that many people don't care a lot about in America. It is usually an afterthought, and usually lunch ends up being something from the closest fast food joint. Not only is that pretty expensive, it is really bad for you.

This is made easier by the idea that we are a sandwich culture. We mostly eat sandwiches for lunch and most folks can get their minds around making one. There is nothing quite so easy to make as a PB&J, for example.

Except for maybe a tuna fish sandwich.

A tuna salad sandwich is a super easy way to add points to your Med Diet score. This simple tuna salad takes all of about 5 minutes to put together. That's less time than walking around the corner to the fast food joint.

There are hundreds of ways to make tuna salad, and this basic version is a great place to start. Using the avocado instead of mayonnaise adds points to your Med Diet score along with the veggies, fish, and whole grain bread for your sandwich.

 
 

Classic Tuna Salad

Servings: 4 | Serving size: about 3/4 cup

Cooking time: 30 minutes (if that; does not include chilling time)

This recipe can easily be multiplied and keeps well for about 36 hours in the refrigerator.

Classic Tuna Salad recipe from Dr. Gourmet

Ingredients

  • 1/2 small ripe avocado
  • 1 Tbsp. lemon juice
  • 1/4 tsp. salt
  • fresh ground black pepper to taste
  • 2 6-ounce cans no salt added tuna packed in water (drained)
  • 1 Tbsp. sweet pickle relish
  • 2 large green onions (thinly sliced crosswise)
  • 2 medium ribs celery (diced)

Place the avocado in mixing bowl and mash until smooth.

Add the lemon juice, salt and pepper and fold together until well blended.

Add the tuna, relish, green onions and celery to the bowl.

Fold together until well blended.

Chill for at least an hour before serving.

Nutrition Facts

Serving size: 3/4 cup

Servings: 4

Amount Per Serving

Calories 150 Calories from Fat 41
% Daily Value
Total Fat 4.5g 6%
  Saturated Fat 1g 4%
  Monounsaturated Fat 2.5g
  Trans Fat 0g
Cholesterol 25mg 15%
Sodium 250mg 11%
Total Carbohydrates 6g 2%
    Dietary Fiber 3g 9%
    Sugars 2g
Protein 23g
Vitamin A 0% Vitamin C 8%
Calcium 3% Iron 10%
Vitamin K 40mcg Potassium 400mg