Healthy Tuna Salads

Salads are a great way to add vegetables to your diet, but don’t stick to tired looking lettuce with some grated carrot, sliced cucumber and tomato.   Try some of these delicious and healthy salads to help keep yourself healthy and keep your body looking great.

Tuna is a fantastic source of omega fatty acids and I love adding it to salads, which is why I’m showing you three delicious Tuna salad recipes.

This Tuna and Green Bean Pasta Salad is a Jillian Michaels recipe and is perfect for when it’s your turn to take a salad to a bbq.

Tuna and Green Bean Pasta Salad

Ingredients

2 cups green beans
2 tablespoons olive oil
1 tablespoon minced garlic
1/4 cup fresh lemon juice
2 tablespoons water
1/4 teaspoon freshly ground black pepper
4 cups cooked whole-wheat farfalle (bow-tie pasta; about 2 cups uncooked)
1/4 cup chopped fresh parsley
1 1/2 tablespoons capers
2 (6-ounce) cans albacore tuna in water, drained and flaked

Directions:

Trim ends from beans and cut them in half lengthwise, slicing through the seam.

Heat oil and garlic in a large skillet over high heat. Add beans, and cook 5 minutes or until lightly browned, stirring frequently.

Cut beans into 1-inch pieces. Combine pan drippings with lemon juice, water, and black pepper in a large bowl; stir well with a whisk.

Add farfalle and remaining ingredients; toss well and serve.

I also find that tuna and cannelloni beans go well together and so a dish I enjoy eating is this Tuna and Bean salad –

Tuna & Cannelloni Bean Salad

Ingredients

2 185g cans tuna in olive oil

1 400g can cannelloni beans

1 red onion (Spanish onion)

1 tomato (sliced

lettuce

Directions

Drain the tuna

Drain and rinse the beans

Slice the Spanish/red onion

Mix the tuna, beans and onion together

Place some lettuce into a bowl, top with the tomato slices and then heap the tuna/bean mixture on top.

I use a very basic oil and vinegar dressing drizzled over the top, but it is optional.

3 parts olive oil (I use the oil that I’ve drained from the tuna as it’s already infused with tuna flavor)

1 part white wine vinegar

Put into a small jar and shake together to combine.

If I have cucumber I will sometimes dice up about 1/3 of a cucumber and mix it into the tuna and bean mixture.

Feta and tuna actually make an unlikely duo that works, try it and see...

Mediterranean Tuna Salad

Ingredients

1 baby cos lettuce, leaves torn

200g red grape tomatoes, halved

1 small red onion, halved, thinly sliced

1 Lebanese cucumber, cut into 2cm cubes

1 green capsicum, cut into 2cm cubes

2/3 cup drained marinated feta cheese

2/3 cup pitted kalamata olives (I leave these out as I’m not fond of olives)

2 tablespoons chopped fresh oregano

2 x 185g cans Tuna in Olive Oil, Chunk Style

1/4 cup red wine vinegar

Method

Place lettuce, tomatoes, onion, cucumber, capsicum, feta, olives and oregano in a large bowl.

Add tuna (undrained).

Drizzle with vinegar.

Toss gently to combine.

Salads are packed full of antioxidants which make them a fantastic way to look good, feel good and basically improve your good health.   Why don't you add one of these healthy tuna salad recipes into your family's regular food plan and see if you notice the difference.