Thursday, August 6, 2015

Savory Tuna Avocado Salad Is Delicious And Packed With Nutrition

by Abeni Bamidele

I don't profess to be a foodie by any stretch of the imagination, however I know what makes for a healthy treat when I see one.

Let's see....I love tuna and I love avocado. When married in salad form...well that's even better.

No, I'm not a chef, so I did some discovery work and found a great recipe for a Tuna Avocado Salad.

I'll get to the nutritional benefits in a minute, but I thought you would like the recipe, so that you can make this nutritious snack yourself.


1 can tuna (drained)
avocado (chopped into small pieces)
lime (juiced)
cook egg hard (chopped into pieces)
1 tbsp shallots (diced, or onion)
1 stalk celery (thinly sliced on the diagonal)
1/4 cup chopped parsley (fresh)
1/2 tbsp mustard
sea salt

Directions:  In a bowl, combine all of the ingredients and mix until well blended. Preserve in an air-tight container and kept in the refrigerator.

Now For Nutrition:

Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. Here are some of the most abundant nutrients in a single 3.5 ounce (100 gram) serving (3):

Avocados contribute nearly 20 vitamins, minerals and phytonutrients, including 4% of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 6% folate, 8% fiber, 2% iron, 4% potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene.  

Health Benefits Of Tuna

Fresh tuna is naturally high in potassium, with 448 milligrams, and low in sodium, with 46 milligrams in a 3-ounce portion. A high-potassium, low-sodium diet can help control high blood pressure, and the Department of Health and Human Services suggests that healthy adults get at least 4,700 milligrams potassium and no more than 2,300 milligrams sodium per day. To learn even more about tuna CLICK HERE

Food is so much more enjoyable when the guilt of the aftermath of detrimental health concerns are ruled out. 

What's your favorite salad recipe? By all means, please share!