Tuna Salad

You remember those tuna salad sandwiches from childhood? Your mom had the right idea in buying up canned tuna as an affordable protein source. She likely went wrong at the giant globs of mayo. Here, we reinvent the classic combo by ditching mayo altogether and using nutritious whole food ingredients to provide flavor. Capers, celery, onions, lemon, vinegar…and even a little sprinkle of salty feta. Eat it on sprouted, multigrain bread or as a salad if you’re skipping the carbs (or going gluten-free).

Ingredients

1 6 ounce can chunk light tuna packed in water
1 teaspoon drained capers
1/4 cup chopped celery and carrots
1/8 cup sliced onions
2 lemon wedges
handful Romaine lettuce
1 ounce feta cheese, crumbled
1 tablespoon balsamic vinegar

Directions

1. Drain the water from the tuna.
2. Place in a medium bowl with the capers, celery, carrots, and onions.
3. Squeeze the lemon over the mix.
4. Place mixture on a bed of lettuce, top with feta cheese and sprinkle with balsamic vinegar.

WHY WE LOVE THIS RECIPE This dish is like your childhood lunch all grown-up, both in terms of flavor and nutrition. Tuna is protein-rich and also provides hard-to-find nutrients like niacin, vitamins B6 and B12, and selenium. Capers are rich in an antioxidant called rutin, celery’s got stress-reducing power, and carrots deliver vitamin A.