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Anti-inflammatory Curried Tuna Salad

Tuesday, August 21, 2012

I make this on those days that I didn't get enough sleep the night before.. or when I'm just really stressed out. The ALA, DHA, and EPA Omega-3s, coupled with strongly anti-inflammatory vegetables and herbs really make me feel better! Oh, yeah, and it's tasty as heck.



Anti-inflammatory Curried Tuna Salad

Ingredients:
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-Wild Planet brand no-salt Albacore Tuna - 2 cans, juice retained (total of 10 oz)
(This brand has 6 times more omega-3s and much less mercury: tinyurl.com/d6nyxcz ).

Note: You can use any tuna you like, just add less salt if your tuna comes pre-salted.

-Helman's Real Mayo with Olive Oil - 6 Tbsp
-Extra Virgin Olive Oil - 2 tsp
-Sweet Curry Powder - 1 Tbsp or to taste
-Cayenne Pepper - only if you like it spicy. I used 1/2 tsp
-Turmeric - 1/4 tsp
-Dash salt and pepper to taste
-Fresh minced garlic - 1-2 cloves
-Fresh minced ginger - to taste
-Minced celery - 2 stalks
-Minced carrot - 1 medium
-Minced red onion - 1/4 cup
-1/4 cup ground walnuts
-1/4 cup red raisins
-Fresh, chopped cilantro and lime juice to garnish


Directions:
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1. Mix the Mayo and dry spices with the garlic and ginger. Taste the resulting sauce and adjust spices according to taste. If you do not have sweet curry powder, consider adding a tsp of sugar or other sweetener.

*Note: if using fresh garlic and ginger, their tastes will become more pronounced the longer the tuna salad sits in your fridge.

2. Mince the carrot, celery, and onion as finely as possible and stir them into the sauce.

3. Add tuna to the sauce (do not drain it or you will lose the Omega-3s! I use unsalted tuna to cut back on sodium). If the tuna salad is not the consistency you like, you can add more Mayo or Olive Oil at this point.

4. Add the walnuts, raisins, chopped cilantro, and lime uice, and give it a quick stir.

5. Enjoy! Try it:
-for lunch as a sandwich or wrap with cucumber and spinach
-over salad greens with whole grapes
-packed into half of a red bell pepper for a low-carb meal
-spread over a piece of toast with a small drizzle of honey

Serving Size: Makes 4 generous sandwich-sized servings or 6 small ones (nutrition info is for 1/4 batch)

...

Nutrition per Serving:
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Calories 345.2
Total Fat 22.7 g
Saturated Fat 2.2 g
Polyunsaturated Fat 7.7 g
Monounsaturated Fat 4.7 g
Sodium 430.7 mg
Potassium 428.1 mg
Total Carbohydrate 13.4 g
Dietary Fiber 2.3 g
Sugars 7.1 g
Protein 22.1 g
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