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Mayo-Free Tuna Salad

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A simple lunchtime solution that is healthy and incredibly creamy, rich and flavorful.  Instead of mayonnaise, I used ½ avocado pureed with some powerful flavors: shallot, garlic clove, sea salt and pepper.  That’s it!

Serve it straight up, on top of a fresh salad or on whole grain toast or pita bread.  It can also be served as a dip for your favorite chip – my go-to chip these days is Terra sweet potato chips (excellent source of vitamin A and salt free).

Ingredients

  • ½ avocado
  • 1 small shallot
  • 1 garlic clove
  • 1 tsp freshly ground black pepper
  • ½ tsp sea salt
  • 1 can white tuna (see pics below of the can I found at Whole Foods)
Preparation
  1. Place avocado, shallot, garlic, pepper and salt in mini food processor and puree until smooth
  2. Place mixture in a small bowl with drained tuna and mash together
  3. Serve well chilled

Health Benefits of Tuna

Tuna salad is a great way to incorporate fish into your diet.  The current recommendation is twice a week.  Tuna is an excellent source of lean protein while being rich in omega-3 fatty acids.  Tuna also provides a good source of vitamin D, which along with calcium, plays an important role in your bone health.

    

THE AMAZING AVOCADO
Instead of mayo, which contains cholesterol and saturated fat, this recipe uses heart healthy avocados.  Avocados are high in monounsaturated fat, which is the “good” fat that can improve blood cholesterol levels according to the American Dietetic Association (ADA).  The ADA also reports that they can decrease your risk of heart disease and may help keep your blood sugars in check.

Avocados offer important B vitamins which are essential for supporting your metabolism rate and producing energy while fighting disease and infection.  They also contain folate, vitamin E, C, potassium and soluble fiber.

It is incredibly delicious and satisfying and offers tons of important nutrients for overall heart health.

Special Thanks!

Thanks to my fabulous mother-in-law, Elise Gordon, for the inspiration for this healthy recipe.

She also gave me the coolest avocado accessory: the Avo Saver!  This brilliant invention helps keep the other half of your avocado fresh and green (not brown and spoiled).  By “strapping it in” to the avo saver (pit side in) it prevents air from getting to the meat of the avocado fruit.

   

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