I’ve had a bit of a love/hate relationship with tuna salad. Mostly, because I just can’t stand mayonnaise! Ick. Since I assumed all tuna salad in the store, restaurants, and potlucks, must taste like mayonnaise – I stayed far away from it. However, when I worked up the courage to try a batch Will had made once, I decided that maybe tuna salad wasn’t half bad. I asked him to show me his secrets so I could make it again on my own. The secret to great tuna salad? Lots of spices and flavor! (Got to cover up that mayo… ha!)
One of the reasons that I decided to give tuna salad a second chance is due to the fact that tuna is so good for you. Canned tuna is not only a relatively cheap source of protein, but it is high in heart healthy Omega 3 fatty acids. Omega 3 fatty acids are found in our foods in three forms: alpha linoleic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The body can take the ALA from our food and create the others. ALA is found in plants while DHA and EPA come from meats and fish. Grass fed meat and dairy can also be a great source of Omega 3s.
Although some vegans take for granted that the ALA to EPA/DHA conversion in their body is enough, there are many other factors that play a role in the process. Too much Omega 6 in your diet limits the conversion of ALA, and Americans tend to have diets high in Omega 6 fatty acids. The most common sources of Omega 6 include: corn oil, sunflower seed oil, cottonseed oil, peanuts, and more. To better balance your Omega 3 to Omega 6 fatty acid intake, make sure you eat at least one or two foods high in this nutrient daily. For example, I try to eat salmon or tuna at least once a week and incorporate walnuts, chia seeds, olive oil, and more every other day. When cooking, use oils lower in Omega 6 like canola and olive oil. This spicy tuna salad is a tasty way to add some Omega 3s to your lunch tomorrow.Print
My favorite way to prepare tuna salad – with a spicy kick!
- 2 – 5 oz. cans of tuna (packed in water)
- 2 tablespoons finely chopped onion
- 2 tablespoons minced carrot
- 4 tablespoons mayonnaise
- 1/2 tablespoon sriracha
- 2 tablespoons Dijon mustard
- 2 1/2 tablespoons relish
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Toss all the ingredients into a mixing bowl. Stir well to combine. Serve on toasted bread or on top of a mixed greens salad.