RECIPE: Fiber Packed Tuna Salad

by Jenniferlyn Kryvicky, MS, LN

There are variations of this recipe around the internet but my personal favorite is from Precision Nutrition's Gourmet Nutrition cookbook. 

This is a 5-10 minute meal that is not only filling but functionally good for you! It makes one large or 2 smaller servings (based on your body's individuals needs)  Feel free to play around with the beans or exclude the tuna all together and sub for mashed garbanzo beans for a mock-tuna vegetarian dish. Omit the yogurt in the dressing and you have a vegan dish ready to please!

What makes this recipe not only delicious but healthy?
Protein - key for our immune systems and our body's innate detoxification and bioelimination systems

Fat - especially the Omega-3 Fatty acids found in Avocado is great for transporting out toxins that are eliminated from cells, have an anti-inflammatory response in the body, and help with the absorption of all fatsoluble vitamins (many of which are crucial for immune health)

Fiber - good for digestive regulation and keeping our gut biome in balance by feeding the good bacteria that helps to facilitate the uptake and absorption of all the nutrients in our foods. 

This is a WIN WIN WIN recipe all around!

Ingredients
Salad

• 1 can drained white albacore tuna
• 1/2 C kidney beans (drained from can - no sodium no bpa lining is best)
• 1/3 C navy beans (drained from can - no sodium no bpa lining is best)
• 1/3 C black beans (drained from can - no sodium no bpa lining is best)
• 1/2 avocado cubed
• 3 green onions, sliced thin

Dressing (makes 16 servings @2Tbs each)

• 1/2 C flaxseed or avocado oil
• 1/2 C plain fat-free or low-fat greek yogurt
• 1 tsp minced garlic
• 1 Tbs honey (local and raw if possible)
• 1 tsp dijon mustard
• 1 pinch paprika
• Salt and Pepper to taste

Instructions

• mix together the salad dressing ingredients and set aside
• You can use your own dressing if you prefer 0 be mindful of ingredients and look for hidden sugars and preservatives, but use what you have on hand if you need to - remember - no judgement! 
• Mix together the salad ingredients in either 1 large bowl for a large serving, or 2 smaller bowls for smaller servings (depending on your body's needs)
• Toss to coat with either 4 Tbs dressing (large bowl) or 2 Tbs dressing (per each small bowl)

​Enjoy!

Coach Jenniferlyn, Functional Nutritionist and Lifestyle Practitioner