May 252011
I spend a lot of time trying to dream up inventive dishes for this blog, and I think I do a pretty good job representing a lot of different types of food (except for maybe red meat/pork…I swear I’ll try to expand my horizons into that portion of the farmyard one day).  But, I realized recently I’ve been completely neglecting one very important food group–sandwiches!  Yes, it’s a food group.  How could I have been so disrespectful as to completely ignore and take for granted something I eat almost every day.  So here it is, a cook tush original Tuna Salad Sandwich. 
I always loved tuna salad growing up, and didn’t realize until later in life how it can be secretly really terrible for you…sneaky chicken of the sea.  This version replaces almost all of the mayo with plain yogurt to keep the creaminess without adding the fat and a little lemon juice keeps it from being “fishy” and brings out all the other flavors.  I wanted to make mine a “harvest” tuna salad so I added chopped walnuts, dried cranberries, apple chunks (but you could easily stay traditional and do onion/celery type tuna).  
Nutritional Highlights:  This tuna salad sandwich literally fills every food group–protein from the tuna and walnuts, fruit from the apples and cranberries, vegetables from the fresh greens, healthy whole grains in the bread, and a tiny bit of dairy from the yogurt.  A lot of us don’t get the 2 weekly servings of fish that we need and this is a great way to get it.  Although water-packed tuna doesn’t have quite as many Omega 3’s as a fresh pieces of salmon, it’s still a great source (and might be preferred to people who don’t consider themselves “fish” eaters).   

Healthy Harvest Tuna Salad Sandwich

  • 1 – 6 oz can of tuna
  • half of a green apple, diced
  • 2 tablespoons dried cranberries
  • 2 tablespoons chopped walnuts
  • juice from 1/4 lemon
  • 1 tablespoon plain yogurt
  • 1 teaspoon low-fat or fat-free mayo
Directions:  Mix all of the above ingredients and season with a little salt and pepper.  Add additional yogurt or mayo if you reallllly need it to be more moist.  Make sandwich with lots of greens and toasted whole wheat bread.  Enjoy your guiltless tuna!!

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