There is probably no food more synonymous with weightloss than canned tuna. OK, maybe salad and chicken breast come in a close second. But don’t let its reputation as a “diet food” turn you off. Tuna is a perfect pantry product! It is inexpensive, nutritious and convenient. Plus, with a little love, canned tuna can be down-right delicious.
Canned tuna brings a lot to the table:
- Protein. A half-can of tuna packs a whopping 20 grams of protein to support lean muscle and cellular repair. Protein slows down the digestive process, keeping us feeling full longer.
- Omega-3 Essential Fatty Acids. Canned tuna is one of the highest and most accessible sources of omega-3 fats in our modern diet. These are those amazing fats that restore health to our cells, supporting out beauty, brilliance and mood.
- Powerful Nutrients. Tuna is also a fantastic source of B Vitamins and Selenium. Selenium plays a critical role in our immune function and acts as an antioxidant, protecting our cells from oxidative damage.
Concerned about mercury?
Chose Chunk light tuna instead of albacore tuna. It is made of smaller fish that have much less mercury accumulation. Even better, Green options like Wild Planet (now available at big chain stores like Target), are produced using sustainable fishing practices of low-mercury tuna. They are packed without added water or oil, so their Omega-3 fatty acid profile is exceptional. One can boasts an incredible 3,460 mg of omega-3′s. Your body will thank you for that:)
Children, pregnant women or women that could become pregnant are advised to limit tuna consumption to 2 times per week.
Here are a couple fun ways to mix-up tuna salad. Both come from the personal recipe collection of our lovely Lara. I hope you enjoy:)
Spicy Tuna Salad
- 2-3 cans of light tuna
- 1 bag of edamame (no shell)
- 1/4 c. smart balance mayo
- 1/4 c. plain Greek yogurt
- 1 tsp. garlic powder
- 1 tsp. paprika
- 1/2 tsp. black pepper
- 1 tsp chili powder
- cayenne powder (to taste)
- Boil edamame according to directions on the package.
- Squeeze all the liquid from the tuna.
- In a bowl mix the smart balance and yogurt with all the seasoning.
- Mix tuna into the spicy mayo making sure to mix it well.
- When edamame is done, mix into the tuna.
- Divide your portions and store in the refrigerator.
- 2 cans of light tuna drained
- 4 hard boiled eggs- cut into small pieces
- 1 can of chick peas, drained and well rinsed
- 1 small onion caramelized in a splash of olive oil
- 1 tsp. garlic powder
- 3 tablespoons olive oil
- sea salt, black pepper and paprika to taste
Combine tuna, eggs, chick peas and onions in large bowl. Dress with olive oil and spices. Divide into single servings and store in the fridge. This is delicious alone, over a bed of mixed salad greens or on a slice of spouted grain toast (like Ezekiel).