Tuesday, June 17, 2014

Better Tuna Salad - gluten free dairy free with variations for vegetarians

Tuna salad. It's a mush that goes on bread, mayo and canned fish, right? Well, not around here. This method adds a burst of flavor that will please any palate. First, if you're using tuna, I recommend looking for chunk light tuna in water (no broth added). Wild caught, dolphin friendly is best. 3 small cans can easily feed 4-6 people when added to this recipe.

If tuna is not your favorite option, consider using sardines for a great boost of Omega 3 and protein (chill this to cut the strong scent of sardine). You can also use chicken, turkey, eggs, or even a vegetarian option through the use of ground up steamed tempeh. All of these work great. Concerned about mercury levels in fish? Check the ever changing FDA guidelines here, and be sure you are purchasing wild caught sources from reputable companies.

  • 3 small cans chunk light tuna in water - no added broth (or other protein of choice)
  • 5 stalks celery, cleaned and sliced
  • 4 small dill pickles, diced
  • 1 green onion stalk, cleaned and chopped
  • juice from 1/2 lemon
  • 1/4-1/2 cup mayo of choice (homemade is fantastic, but you can use any type you prefer)
  • 1 1/2 tablespoons dijon mustard
  • dash of salt
Stir ingredients together and serve over celery, lettuce leaves or bread of choice. We often top a bed of greens with this tuna, or we wrap it in small butter or Romain lettuce, taco style.

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