7-Ingredient Avocado Tuna Salad (Mayo Free!)

Every once in a while I get a craving for tuna. Although my recipes are mostly plant based, I do eat fish, and I believe that if you’re craving something (within reason of course… not those little powdered donuts… oh, I used to love those little powdered donuts!) then you should listen to what you’re body is needing.

7-Ingredient Avocado Tuna Salad

Course: Main Course, Salad, Snack
Cuisine: American
Prep time: 15 min
Total time: 15 min

Ingredients

  • 2 12 oz Cans Tuna
  • 2 avocados
  • 5 stalks celery
  • 1/2 onion (diced)
  • 1/2 pint cherry tomatoes (diced)
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper

Instructions

  1. Drain and empty the tuna into a medium bowl

  2. Cut the avocados length-wise and remove the pit. Scoop the flesh into the bowl with the tuna and mash it all together. 

    ** The salad should be creamy and well mixed

  3. Add the diced tomatoes, celery, and onion

  4. Add the salt + pepper adding more to taste if desired

Notes

* NOTE: This makes quite a bit, so if you don't have many people to feed you can cut the recipe in half

 

Tuna has many benefits, including:

  • high levels of omega-3 fatty acids, which help to reduce omega-6 fatty acids and cholesterol in the arteries and blood vessels
  • the combination of omega-3 fatty acids, which are anti-inflammatory and can help reduce blood pressure, along with potassium, a vasodilator, make tuna fish very good for lowering blood pressure
  • when people give up red meat or become a vegetarian, one of the most dangerous dietary challenges is acquiring an appropriate amount of protein. Luckily, for pescatarians, tuna fish is packed with protein
  • tuna fish is low in calories and fat, yet loaded with beneficial nutrients and protein
  • tuna contains good amounts of vitamin c, zinc, and manganese, all of which are considered antioxidant in nature
  • the B complex of vitamins has been connected with a wide range of different health aspects, but as a whole, they are mainly involved in improving the metabolism and increasing the efficiency of our organ systems, while also protecting the skin and increasing energy
  • tuna fish is a rich source of iron, along with the B-complex vitamins that play an important role in red blood cell formation
  • tuna fish has very good antioxidant properties thanks to selenium and various other nutritional components, making it effective at preventing some types of cancer

You can read more about the benefits of tuna here

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