The Mediterranean Diet requires that fruits, vegetables, grains, beans, nuts, legumes, and olive oil be the basis of every meal. Fish should be consumed at least twice per week with moderate consumption of poultry, eggs, cheese, and yogurt, and very limited consumption of meat and sweets.
Seriously? It’s like I wrote this diet plan. I’m in! The beauty of this whole thing (other than the obvious health benefits) is that canned tuna can be used in so many recipes and fulfill the seafood requirement. I had heard about Ocean Naturals Skipjack Tuna and their commitment to the environment. You know I love the ocean and companies like Ocean Naturals use methods to responsibly catch the fish, minimizing the impact to the eco-system that I love so much. You can even find out exactly where your can of tuna came from by entering a code off the label online. Plus I love the fact that when you read the label, you know exactly what’s in the can: skipjack tuna, water, and salt (don’t worry, it still fits into our low sodium diet because the content is not that high). All of the other ingredients I bought at Walmart for this recipe are either low or no sodium.
This Mediterranean Tuna Salad is light and delicious. No mayo for this family (oh my stars I hate mayo more than I do fast food…lard in a jar…no thank you). There’s just great textures and flavors ready to put in a lettuce boat or multi-grain wrap.
What you’ll need:
- 2 cans Ocean Naturals Skipjack Chunk Light Tuna
- 1 can reduced sodium pinto beans
- 1/4 cup fresh parsley, chopped
- 3 tspn fresh garlic (I used organic in the jar. I like things easy.)
- 4 green onions, just the white part, chopped
- 2 tbsp balsamic vinegar
- 2 tbsp spicy brown mustard
- 2 tbsp olive oil
- lettuce boats or whole grain, low carb wraps
- 1 avocado, diced (remember to splash this with lemon juice once diced so it doesn’t brown)
What you’ll do:
- Pour all of the above ingredients in a bowl, well not the cans, just the stuff inside them. Set the wraps and avocado to the side.
- Stir (seriously, no fuss, no mess).
- Place tuna salad in a lettuce bowl or roll tightly in a wrap.
- Serve with grapes or other fruit of choice on the side.
This is a filling meal that literally takes minutes to make. It’s healthy and delicious. I feel great that my family is eating a heart-healthy meal that they enjoy that’s high in protein and low in all of that bad stuff (including mayo…have I told you how much that stuff makes me gag yet?). Plus I don’t have to spend much time in the kitchen with prep, cooking, or clean up so I have more time to spend with this family I really want to keep healthy.