Fork and Corks

What is on the menu this week? Tuna salad.

In the whirlwind of work, lunchtime can often feel like a rushed affair, leading to less-than-ideal food choices. That’s where the art of meal prepping steps in, offering a solution that’s not only time-efficient but also nutritionally sound. This week for lunch I made a tuna salad with red onion, celery, walnuts, sunflower seeds, lemon juice, and mayonnaise.

The Nutritional Benefits of Tuna

Protein Powerhouse

Tuna is the star of our salad and a nutritional powerhouse. A 3.5-ounce (100g) serving of canned tuna typically contains about 29 grams of protein. Protein is essential for muscle growth and repair, and it helps keep you feeling full, making it a perfect choice for a satisfying work lunch.

Omega-3 Fatty Acids

Tuna is rich in omega-3 fatty acids, particularly EPA and DHA. These healthy fats offer numerous health benefits, including reducing the risk of heart disease and promoting brain health. Omega-3s are essential for cognitive function and overall well-being.

Essential Vitamins and Minerals

Tuna is packed with essential vitamins and minerals, including vitamin D, vitamin B12, and selenium. Vitamin D is crucial for bone health, while B12 is essential for nerve function and blood health. Selenium acts as an antioxidant, protecting cells from damage.

The Roles of Vegetables

Crunchy Celery

Celery is a staple in tuna salad, providing a delightful crunch. It’s low in calories but rich in fiber, which aids digestion and helps you feel full. Celery also contains vitamin K, which is vital for blood clotting, and antioxidants that protect your cells.

Zesty Red Onion

Red onions add a zesty kick to your tuna salad. They are a good source of fiber and offer a variety of vitamins and minerals, including vitamin C, folate, and potassium. Plus, they contain compounds that may have antioxidant and anti-inflammatory properties.

Creaminess and Healthy Fats

Mayonnaise or Greek Yogurt

The choice between mayonnaise and Greek yogurt impacts the nutritional profile of your tuna salad. Mayonnaise adds creaminess but is higher in calories and fat. On the other hand, Greek yogurt is lower in calories, high in protein, and provides probiotics for gut health. It’s a great option for those seeking a healthier twist.

Tangy Dijon Mustard and Fresh Lemon Juice

Dijon mustard is a tangy addition that not only enhances the flavor but also offers a burst of nutrition. Mustard seeds contain antioxidants and may help reduce inflammation. Lemon juice, rich in vitamin C, adds zest while providing an extra dose of antioxidants.

Seasoning and Fresh Herbs

Salt and Pepper

Season your tuna salad with salt and pepper to taste. While excess sodium intake should be avoided, a modest amount of salt is necessary for the body to function correctly. Pepper, on the other hand, is rich in antioxidants and adds a flavorful punch.

Fresh Herbs

For added flavor, consider incorporating fresh herbs like parsley and dill. Herbs not only elevate the taste but also offer a host of nutrients. Parsley, for instance, is a great source of vitamin K, vitamin C, and antioxidants.

The Power of Nuts and Seeds

Nutty Walnuts

Incorporating walnuts into your tuna salad not only adds a delightful crunch but also introduces a host of health benefits. Walnuts are rich in healthy fats, particularly omega-3 fatty acids, which support heart health and brain function. They are also packed with antioxidants, fiber, and protein.

Sunflower Seeds

Sunflower seeds are another nutritious addition. They are a good source of vitamin E, an antioxidant that helps protect your cells from damage. Additionally, sunflower seeds provide healthy fats, protein, and fiber, making your tuna salad even more satisfying and nutritious.

In the hustle and bustle of our work-filled days, we often neglect the importance of a well-rounded lunch. However, with the power of meal prepping, we can transform our midday meal into a nutritious delight. This week, we explored the nutritional wonders of one of my favorites, a tuna salad that featured red onion, celery, walnuts, sunflower seeds, lemon juice, and mayonnaise.

---

Ingredients:

• 1 can of your favorite tuna (in water or olive oil)
• 1 serving size of red onion, finely chopped
• 1 serving size of celery, finely chopped
• Chopped walnuts (as desired, typically a small handful)
• Sunflower seeds (as desired, typically a small handful)
• Fresh lemon juice (from half a lemon)
• 2-3 tablespoons of mayonnaise (adjust to your preference)
• Salt and pepper to taste

Instructions:

1. Start by draining the can of tuna. You can use a fork to flake the tuna into smaller pieces.
2. In a mixing bowl, combine the flaked tuna, finely chopped red onion, and celery.
3. Add chopped walnuts and sunflower seeds for a delightful crunch. The amount you use depends on your preference, but typically, a small handful of each is a good starting point.
4. Squeeze fresh lemon juice over the mixture. This not only adds a zesty flavor but also helps balance the richness of the mayonnaise. Start with the juice from half a lemon and adjust to your taste.
5. Add mayonnaise to the bowl. Start with 2-3 tablespoons and adjust according to your desired creaminess. If you prefer a lighter option, you can also use Greek yogurt or a mixture of both.
6. Season the salad with salt and pepper to taste. Keep in mind that you can always add more, so start with a small amount and adjust as needed.
7. Gently mix all the ingredients together until well combined.
8. Taste the tuna salad and adjust the seasoning, lemon juice, or mayonnaise as per your preference.
9. Serve your homemade tuna salad on a bed of fresh greens, in a sandwich, or with whole grain crackers. Enjoy your nutritious and flavorful meal!

---

So, if you’re looking for a simple yet satisfying lunch option, consider giving tuna salad a try. With its nutritional benefits and ease of preparation, it might just become your new go-to workday meal.