This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. (Use gluten-free bread for sandwiches, of course.)
"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
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.
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.
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.
Serving size: 3/4 cup
|Calories 150||Calories from Fat 41|
|% Daily Value|
|Total Fat 4.5g||6%|
|Saturated Fat 1g||4%|
|Monounsaturated Fat 2.5g|
|Trans Fat 0g|
|Total Carbohydrates 6g||2%|
|Dietary Fiber 3g||9%|
|Vitamin A 0%||Vitamin C 8%|
|Calcium 3%||Iron 10%|
|Vitamin K 40mcg||Potassium 400mg|