Avocado Tuna Salad

Avocado Tuna Salad is a refreshing and nutritious dish, perfect for health-conscious women over 35 looking for a quick yet delicious meal. Packed with the goodness of tuna and avocado, it’s a wonderful blend of protein, healthy fats, and flavors.

Ingredients

• Servings: 6 as a side salad
• 15 oz tuna in oil, drained and flaked, (3 small cans)
• 1 English cucumber, sliced
• 2 large or 3 medium avocados, peeled, pitted & sliced
• 1 small/medium red onion, thinly sliced
• 1/4 cup cilantro, (1/2 of a small bunch)
• 2 Tbsp lemon juice, freshly squeezed
• 2 Tbsp extra virgin olive oil
• 1 tsp sea salt, or to taste
• 1/8 tsp black pepper

Servings: 4

Preparation

1. Combine Tuna and Vegetables: In a large bowl, mix the drained tuna, diced avocado, chopped red onion, cherry tomatoes, and cucumber if using.
2. Add Flavorings: Add the chopped cilantro, capers (if using), lime juice, and olive oil to the bowl. Gently mix to combine.
3. Season the Salad: Season with salt and pepper according to your taste. Be careful with the salt if you’ve added capers, as they are already salty.
4. Chill (Optional): For an even fresher taste, chill the salad in the refrigerator for about 30 minutes before serving.
5. Serve: Serve the avocado tuna salad on its own, over a bed of greens, or as a sandwich filling.

Total Time: 15 minutes

Cooking Notes

• Tuna Selection: Opt for tuna in water to keep the salad lighter and healthier.
• Avocado Ripeness: Use ripe but firm avocados for the best texture.
• Cilantro Substitution: If cilantro isn’t to your liking, you can substitute it with parsley.

Serving Suggestions

1. On Whole Wheat Toast: Serve on whole wheat toast for a filling and healthy lunch.
2. As a Lettuce Wrap: Spoon into lettuce leaves for a low-carb option.
3. With Crackers: Enjoy with whole-grain crackers as a light snack.
4. In a Wrap: Roll up the salad in a whole-grain tortilla for a portable lunch.
5. Alongside Soup: Pair with a light vegetable soup for a complete meal.

Tips

• Preventing Avocado Browning: To keep the avocado from browning too quickly, add lime juice promptly after cutting.
• Texture Variation: For a chunkier salad, roughly mash the avocado. For a creamier texture, mash it more thoroughly.
• Flavor Enhancement: For added flavor, consider a sprinkle of chili flakes or a dash of your favorite hot sauce.

Nutritional Information (per serving)

• Calories: 250
• Carbohydrates: 10 g
• Protein: 20 g
• Fat: 15 g

Storage

1. Refrigerator Storage: Store in an airtight container in the refrigerator.
2. Best When Fresh: It’s best consumed within 24 hours due to the avocado’s tendency to brown.
3. Storing Leftovers: If you have leftovers, cover the surface with plastic wrap to minimize browning.
4. Not Suitable for Freezing: This salad does not freeze well.

Frequently Asked Questions

1. Can I use fresh tuna? Yes, you can grill or sear fresh tuna and flake it for this salad.
2. Is this salad keto-friendly? Yes, by excluding the tomatoes and opting for low-carb serving options, it can fit into a ketogenic diet.
3. Can I add other vegetables? Absolutely, bell peppers or shredded carrots can be great additions.
4. What can I substitute for lime juice? Lemon juice works as a great substitute.
5. How can I make it dairy-free? This recipe is already dairy-free.

(Continue with more detailed questions and answers…)

Conclusion

This Avocado Tuna Salad is a perfect blend of health, taste, and simplicity. Whether you’re looking for a quick lunch or a light dinner, this salad is sure to satisfy. Enjoy the flavors and health benefits that come with this delightful and easy-to-prepare dish!