Tuna Salad Healthified

I used to love tuna salad sandwiches growing up. When I got really into my health and fitness a few years ago, I stopped eating them because I learned that tuna salad is full of mayonnaise, which is not healthy for you. Mayonnaise is full of soybean oil, and contains added sugar. In addition, traditional mayonnaise contains egg yolks that comes from chickens on factory farms, so the chickens are fed tons of antibiotics and pesticides that we do not want in our bodies.

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I recently placed an order on Thrive Market (which by the way, is the best food delivery service for all-natural, organic products) for the Primal Kitchen Chipotle Lime Mayo. This mayonnaise is so much better than conventional mayonnaise because it is made with eggs that are both organic and cage free, as well as avocado oil instead of soybean oil. Avocado oil is much healthier for you because it is high in oleic acid, which can help with fat loss, and even lower blood pressure (Source: MooScience). Since getting this new mayo, I was inspired to recreate my childhood favorite of tuna salad on bread.

So how do you make a healthified version of the classic tuna salad sandwich? First, make sure the tuna is a high quality brand. I like Wild Planet tuna fish because it is sustainable, wild caught tuna. Keep in mind that you should not consume tuna more than twice a week due to mercury levels, but in moderation tuna can be a very healthy addition to any diet. Next, replace the mayonnaise with a healthier version and you are good to go. Here is what you will need to make a delicious Open-faced Tuna Sandwich:

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  • Primal Kitchen’s Chipotle Lime Mayo (or another healthy mayo substitute)
  • Stone ground mustard
  • Can of wild caught tuna fish
  • Half of an avocado
  • 1 celery stalk
  • 1 lemon
  • Diced onion
  • Salt and pepper to taste
  • Bread of choice
  1. Chop up the celery and onion into small pieces
  2. Combine the tuna, celery, onion into a bowl
  3. Add 1 tablespoon of mayo
  4. Add 2 teaspoons of mustard
  5. Squeeze the juice of half of a lemon into mixture
  6. Stir to combine with a fork, and season to taste with salt and pepper

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Spread the tuna salad over some bread, and add some sliced avocado on top if you desire. I served mine on top of gluten free bread with more lemon, and some mustard greens underneath. Enjoy!

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