Hi, friends, happy freaking Friday! I’m just popping in to share with you the tuna salad recipe I’ve been devouring all week! If you’ve been a Hungry Hobby reader for a while (thank you, you are awesome) you might remember this recipe. It’s funny how much your preferences can change throughout your life. Don’t get me wrong, I would not turn down tuna salad made with miracle whip if presented to me, but with ingredients like high fructose corn syrup, artificial sweeteners and a boat load of preservatives I just can’t bring myself to buy it at the store anymore. I needed to find a new way to eat tuna, with fewer preservatives and more real food.
A while ago, before we found out about Mr. Hungry’s sensitivity to eggs I was happily attempting to whip up my own mayo for us to use. I tried several times to get the miracle whip flavor just right, but I was trying to use stevia and it just wasn’t working. This week I finally decided to give two very popular healthy tuna mixes a try, greek yogurt and/or avocado. I really liked them both, in fact, I love these combinations so much I’ve made it three times already, way more than I ever made miracle whip tuna, so that’s definitely a win! Several times I threw it in a bowl with just the carrots, when I was super HANGRY, no time to prep the celery, and devoured it. A healthy, easy, protein packed lunch in 5 minutes flat, sign me up! I really do prefer the celery and now I’ve got a bunch prepped so I can have tuna whenever I want it! Makes a great toast topper too!!!
In honor of Week 5’s topic (Getting Enough Healthy Fat) & National Hearth Health Month, here are a few canned tuna considerations:
Although tuna is a naturally great source of omega 3’s, canned tuna is usually very low in fat and therefore supplies very little health fat at all. Sometimes we buy the(affiliate link–>) Wild Planet Wild Tuna which is higher in fat and has 2200mg of anti-inflammatory Omega 3’s per serving. If you get that one you can use non-fat yogurt, if you prefer that. However, since most canned tuna has very little fat, I would make sure to add some in the form of 2% yogurt or avocado to make sure you are including some healthy filling fat!
Canned tuna is also higher in sodium, as is my beloved sriracha, which is not something I tend to worry about. As long I am consuming a varied whole foods based diet high in potassium, sodiums counterpart, I figure it will balance out in the end. However, if you already have high blood pressure I would recommend springing for the Wild Planet brand which contains a much higher dose of anti-inflammatory Omega 3’s and maybe skipping the siracha (you can use as much red pepper flakes as you want! ). Of course, this information is not intended to substitute individual diet plans like I develop with my Hungry Hobby RD clients or advice from your doctor.
Have a great weekend! I’m taking the week/weekend off running to let my Achilles drama settle down, which is fine by me, I could use the strength training. We are planning to take Nala on a hike this weekend before the Super Bowl fun though!!