A couple of months ago I pulled out a can of tuna, pondering how to spruce it up so it didn’t look so sad on its own and would leave me feeling satisfied, not bored and wanting for more. This is what I came up with. It’s so good, I’ve made my tuna salad this way ever since. Perhaps you will, too.
Not only is it delicious, it’s satiating. And satiety is one of my favorite nutrition topics, one I approach from both nutrition and culinary perspectives.
With respect to nutrition, the three nutrients you want in every meal to leave you feeling full for hours to come are protein, fat and fiber. This Green Goddess Tuna Salad contains great sources of all three—lean protein from the tuna, healthy fat from the avocado, and fiber and lots of phytochemicals (think antioxidants, etc.) from the avocado, celery, capers, and green onion. Ground cumin—an ingredient that compliments avocado really well—adds even more nutrition.
For as much as I learned about nutrition and satiety in graduate school, I learned an equally-important lesson in culinary school: the more variety of flavors and textures you have within your meals, the more satiating they will be.
This wasn't a lesson that was taught outright. It was something I caught onto intuitively as I practiced my cooking skills and observed the results. If you start paying attention to the variety of ingredients, tastes and textures at each of your meals and how long you stay full for, you will start to make the connection as well.
Why is satiety so important? It is one of the most critical factors when it comes to weight management and, let’s be honest, who isn’t interested in that?
So, from a culinary perspective, the avocado, capers, celery, green onion and cumin make this canned tuna recipe more satiating by adding creaminess and crunch, saltiness, herbal notes, and earthy spice. That’s so much more than you would get from a can of tuna prepared solely with mayo or Italian dressing.
If you love this tuna salad as much as I do, it will bring not just staying power to your tummy, but staying power to your recipe collection. Enjoy it on your open-faced or closed sandwiches, as a lettuce wrap, in a casserole, or whatever other concoction you think up.
Green Goddess Tuna Salad
(Gluten-free and Dairy-free)
Ingredients:
5 oz. can of albacore tuna, drained
1/2 ripe avocado, sliced or diced
1/4 cup diced celery
1/4 cup sliced green onion
1/8 cup drained capers
1/4 tsp. cumin
Salt and pepper, to taste, if desired
Instructions:
With a fork, mash together the tuna and avocado until well dispersed and combined. Mix in celery, green onion and capers until well combined. Sprinkle in cumin and mix in until combined. Season with salt and pepper, if desired.