World Tuna Day is May 2nd. Why yes, it is a real day!
Canned tuna…so simple, yet so awesome. Each can not only packs a protein punch, but is also rich in omega-3 fats, which can have positive impacts on heart and brain health. Not to mention it is versatile and easy on the wallet. In honor of World Tuna Day, here are 5 easy ways to incorporate canned tuna into your diet. Pick your favorite and try it out this week!
1. Mix Up Your Mix Ins
Tuna salad is a great go-to, but sometimes we need a break from all that mayo. Want to lighten things up? Try mixing tuna with smashed avocado, greek yogurt, olive oil and vinegar…the possibilities are endless! Use as a filling for sandwiches/pita pockets, a salad topping, or pop some into half an avocado for an additional boost of healthy fats.
2. DIY Poke Bowl
Poke is all the rage right now, but all that chopping, marinating, and raw fish can be a bit much for the home cook. We like this recipe for a version that is easy to make at home.
3. Rethink “Tuna Salad”
Feeling fancy? This simple salad feels special, but is actually quite easy to prepare. The balance of fresh veggies, boiled potatoes, hard boiled egg, and tuna make a meal that is satisfying and will give you sustained energy.
Pro tip: haricot verts? That’s French for green beans (told you we were getting fancy)
4. Lighten Up Pasta Night
Though often a lunch favorite, tuna can be used for so much more beyond sandwiches and salads. A simple combination of whole wheat pasta with roasted peppers, chopped tomatoes, onions, garlic, basil, and olive oil makes a killer tuna dinner dish. Looking for another take on tuna pasta? Give this tuna penne a try!
5. Get Melty
Elevate your sandwich game with this royal tuna melt. Mix drained tuna with olive oil, lemon juice, and parsley. Spoon on top of a whole grain English muffin, top with your favorite cheese (we suggest mozzarella or Swiss), and give a quick broil in the oven or toaster oven until melted. Yum.
A bit on choosing tuna:
While tuna options are abundant in most stores, not all varieties are created equal. With all those options and decisions, it can feel like a bit of a minefield when trying to make the best choice for your health and the environment. Breathe easy, we’re here to help.
Mercury levels – light tuna (also known as skipjack, or chunk light) tends to have the lowest mercury accumulation. White (albacore) and yellowfin are also ok too, but have higher mercury content so choose them less often.
Water vs. oil – look for no salt added, water packed options for everyday use. This can help keep sodium and calories in check.
Fishing technique – “pole and line” or “troll caught” methods ensure that the tuna is fished in a way that keeps other ocean creatures from getting scooped up or caught in nets by accident.
Interested in more tuna ideas? Head on over to the Expert channel in Brook!