Joyous Blog

Tuned up Tuna Salad

Oct 14, 2013 BY Stephanie Valentine

Guest Post by: Stephanie Valentine

This recipe is a renovation of an old favourite - a comfort food!  I love a good tuna salad - so do my kids.  

There are so many great ways to use a healthy tuna salad. For instance, as a sandwich, dollop on a salad or topping for your favourite crackers. Not all tuna salad is created equal and unless you make it yourself you really don't know what's going in it.  I don't fuss over every single calorie that I consume, but I really like to have an idea of WHAT I am eating.  You know the adage - don't count your calories, make your calories count. It's hard to eat mindfully when there's mystery involved.

The problem is that most store-bought is full of mayo or miracle whip, salt and who knows what else. I've made it with healthy ingredients that pack in the taste as well as upping the nutritional value of this dish.  Everyone is happy - those you serve it to as well as the one ensuring that the foods served are healthy choices.

When asked if I'm concerned about the mercury content of my fish - I have a 2 worded answer - moderation and variety. (Of course if you are pregnant, check with your healthcare practitioner before consuming tuna)  I don't eat this every day.  But when I do - it's GOOD.  World's Healthiest Foods recommends that eating tuna fish several times per month is safe.

Here are some of the benefits: Tuna is a good source of anti-inflammatory Omega-3 fatty acids (that's a good thing).  I prefer to use the Italian tuna that is packed in olive oil - I drain the oil but then re-use some of it for the recipe.  This maintains  the fat soluble vitamins upping the nutritional value.  That being said, any dolphin friendly water packed tuna will work too.

Sunflower seeds and garlic are two of the 'secret' ingredients that really punch up this dish.  Garlic is a great addition to any dish - not just for its distinctive flavour, but the immune boosting benefits (from the active Allicin) can't be ignored.  

A moment to discuss sunflower seeds - what a happy seed - 'sunflower' (insert 'sigh'). Back to the benefits - these little happy seeds are anti-inflammatory and have cardiovascular benefits due to the high vitamin E content. Plus they are super yummy.

Ok - enough about the benefits - here's the recipe:

Ingredients
  • 1 can of Callipo olive oil packed tuna fish (white, or flaked, or solid - all work) - drained but keep oil
  • (alternatively you can use 1 can water packed tuna with 2 tbs. olive oil)
Dressing
  • 1/4 cup raw unsalted sunflower seeds
  • 1 medium/small clove of garlic pressed
  • 1 TBS Dijon Mustard
  • 1 TBS Honey (Raw Unpasteurized)
  • 4 TBS. Fresh Lemon Juice
  • 1 celery diced
  • Sea Salt and Pepper to taste
Instructions
  1. Combine all ingredients for the dressing in the blender and blend until smooth
  2. In a separate bowl, mix the dressing into the tuna by hand.

 Try this for your family or for yourself - so yummy!

 

Oct 14, 2013 BY Stephanie Valentine
4 Comments
Bara   •   October 23, 2013

Hello Joy, thank you for all the great recipes, canĀ“t wait for your cookbook. Can I substitute celery in this recipe for pickles? Thank you, B.

Reply
Joy McCarthy   •   October 25, 2013

Yes definitely!


Jen   •   February 8, 2014

I just made this for lunch today! It's very good. This will be added to one of my favorite recipes I got from your website. Thank you Joy :)

Reply

Krista   •   September 23, 2014

Nice! Just went off gluten and dairy and this, paired with romaine leaves, made a tasty brunch!

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