Do you know if you’re getting enough omega 3 fatty acids? For me, the omega 3s available in plant foods, ALA, are much easier to get in my diet than the ones found primarily in some fish, EPA and DHA. Unfortunately, the ones that are harder for me to get are the ones I need more.
EPA helps control inflammation, DHA is vital for our nervous system, including brain function (and development in children), and both are important for our heart health. These omega 3 fatty acids are probably one of the most important nutrients we can feed our bodies, yet many of us aren’t getting enough.
I’ve been turning to this Avocado Tuna Salad for one way to help me get those essential fatty acids into my body. I took the traditional mayonnaise out and added avocado in its place. This isn’t a revolutionary recipe, but I’ve been eating it for lunch every week, so I thought I’d share.
It’s not that I don’t like mayo. I like it a lot, actually. It’s just difficult to find a mayonnaise with healthy oil. Most have soybean oil, which I mostly avoid, and even the healthier varieties are made with canola oil, another one I prefer to limit. Sure, I could make my own mayonnaise, but who has time for that? Not this mama.
Avocado is a perfect stand-in for mayonnaise in this recipe. I add carrots and celery for crunch and extra veggie goodness. For a different twist, I also add just a touch of smoked paprika. I love the flavor of it and it makes this avocado tuna salad a little different than traditional tuna salad. You can definitely leave it out if you don’t have any or don’t love the smoky flavor of it.
I use Wild Planet Wild Albacore Tuna, which is only cooked once (many tuna brands are cooked twice which diminishes their nutritional content) and is packed without oil, water, or fillers. According to their website, this tuna is not only rich in omega 3s but also has lower mercury content due to the smaller size of fish they catch. I highly recommend this brand. I find this brand at Costco or you can get it on Amazon.
I think this salad is perfect on top a bed of lettuce. It’s a filling, yet light lunch. I hope you love it, too!
- 1 (5 ounce) can wild albacore tuna
- 1 small/medium avocado
- 1 carrot, chopped
- 1 celery stalked, chopped
- 2 tablespoons lemon juice
- ½ teaspoon dried dill weed
- ⅛ teaspoon smoked paprika
- In a medium bowl, mash together the tuna and avocado.
- Add the remaining ingredients and mix well.
- Serve as a sandwich or over a bed of lettuce.