Easy Tuna Salad

Tuna salad is one of my favorite quick and easy go to’s. It can be made in under five minutes and although sometimes can be made using less-healthy ingredients (like lots of mayonnaise), some others- like this one, can be made mayo-free, and with clean and healthy ingredients.

Tuna is high in protein while being lower in fat and calories. Tuna is also a source of iron (like other animal-based proteins) as well as vitamin A. The danger with tuna comes when it’s consumed too frequently, as it contains more mercury than some other fish (click here for a list of mercury levels in fish). Because tuna contains a higher source of mercury, you should aim for tuna no more than twice per week.

For added crunch and healthy nutrients I added sliced carrot, celery, and apple- but you can add your favorite and healthy crunchy vegetables/fruits like pear or bell peppers.

I paired this tuna salad with a kale salad, but you can also put it on a sandwich or lettuce wrap. To cut back on the amount of tuna you have, use a lot of extra vegetables in your sandwich or salad, and less tuna.

• Prep time: 1-2 minutes
• Total time: 3-5 minutes
• Makes: 2-3 servings

Ingredients:

• 1 can, BPA-free white albacore tuna in water (not oil), drained- low sodium if possible is best
• 1/2 small apple, chopped into small squares
• 1 small carrot, peeled and chopped into thin slices
• 1/2 celery stalk, chopped
• 1 Tablespoon extra virgin olive oil
• Juice from 1/2 lemon
• Dash of salt and pepper
• 1/2-1 teaspoon each: dried or fresh oregano, basil and parsley

Directions:

1. In a medium bowl mix together drained tuna, apple, carrot, celery, olive oil, lemon juice, salt and pepper and herbs.

2. Mix together with a fork until well mixed.

3. Taste the mixture and if desired, add more herbs and spices or olive oil for more flavor.

4. Serve over your favorite salad or on a sandwich and enjoy!