Tuna salad is a common dish that is popular in many places in the world, yet it is not as healthy as some believe that it is. The good thing is that it’s possible to make a few tweaks that will significantly increase the nutritional value. These pointers will help you create a healthy tuna salad that is good for you and tastes delicious.
Get Rid Of The Mayonnaise
Omitting mayonnaise in your standard recipe will make a huge difference. There are other ingredients that are much healthier for you and will give you the moisture and creaminess you are looking for. One alternative would be to use nonfat Greek yogurt instead of mayonnaise. The only issue is the degree of richness will not be the same. You can also try using low-fat sour cream or avocado. While the latter does contain fat, it is the healthy variety.
Avoid using low-fat mayonnaise. This may seem like an obvious choice, but many of the options currently on the market have added sugar to make up for the missing fat.
Avoid Tuna Packed In Oil
There are countless tuna options available on grocery store shelves. This can make it tricky when trying to decide which one to toss into your shopping cart. Since your goal is to make healthy tuna salad, reach for varieties that are not packed in oil. This means you should ignore all of those that are soaking in canola, olive or vegetable oil. If you tend to avoid water-packed tuna because you are afraid it will mute the taste, grab those that are in vacuum sealed pouches; they do not contain any liquid at all.
Another alternative would be to buy fresh tuna. Baking this and flaking it yourself means that you will maintain control of the additives.
Add Fruits Or Vegetables
Instead of making a version of tuna salad that is heavy on the fish, you should try adding some vegetables and/or fruit to the mix. Celery, apples, green onions, mandarin oranges and bell peppers are a few options you should consider. You can play around with different add-ons until you find something that you really enjoy – the sky is the limit. Not only will this reduce the amount of tuna you will consume, but it can add much-needed flavor and texture.
Try To Omit The Bread
You are probably used to eating your tuna in between two slices of bread. Reducing carbohydrates is a great idea, especially for those who have to control their blood glucose levels. Instead of having it your usual way, place a scoop on top of a salad or eat it as a lettuce wrap. If you really cannot give up the carbs, grab Ezekiel bread. This is made of sprouted grain and it has no added sugar.
Being healthy does not mean that you have to get rid of all the foods you are used to. It is possible to make a few changes and you can continue to add them to your menu.