Tuna Salad with Cranberries and Tarragon
If you follow me on instagram you will see no shortage of “salady” type meals. Egg salad, chicken salad and tuna salads make up a large group of my go-to’s. These proteins can be diced, shredded and chopped as fine as you need for easier chewing and digesting. I find that the more you can get your protein into smaller pieces the better chance you have of actually enjoying and “keeping” your meal. . . if you get my drift. . . bleh!
When it comes to tuna I have two go-to brands, Wild planet, which has been available at my local Costco for years and Safe Catch, a brand that is at Sprouts, Whole Foods, Nugget and of course available on Amazon. Both of these companies go above and beyond to maintain sustainable practices that I can support and feel good about. I’ve linked to each of the brands so you can read all about their practices!
As weight loss surgery patients, tuna is an excellent source of protein. Besides the convenient portions it comes in, it’s easy to make it into manageable sized bites due to it’s “flaking” ability. When speaking about the protein content in tuna, as little as 3 ounces will give you 21 grams, as well as other valuable micronutrients such as Selenium. This is a trace mineral that helps protect against oxidative stress, supports thyroid function and can help boost immunity. As a bariatric patient or someone that’s contemplating weight loss surgery, I would urge you to learn about the importance of B vitamins in supporting your neurological health, this is a deficiency that is unfortunately common but completely preventable! Tuna is very high in B12, B6 and B3.
Obviously this doesn’t mean that you ditch your vitamins, because with our limited capacity and ability to absorb, we cannot rely on those nutritional benefits from the tuna alone. However, tuna along with your supplementation serves as an excellent, easy and affordable protein to incorporate into your bariatric diet. I hope that this tuna salad makes it into your meal rotation and that you learned a little about how it can give you nutritional support as well!
In good health,
cranberry tarragon tuna salad
- 2 cans of tuna (or Wild Panet)
- 1/2 - 3/4 cup finely diced red onion
- 2 tablespoons dried tarragon (I also use around 1/2 to 1 tsp of fresh but it's optional)
- 1/2 cup mayonnaise (I used about 3/4 cup, I like more mayo in mine)
- 1/2 cup dried unsweetened cranberries ( or Made In Nature)
- Salt & pepper to taste
- Drain both cans of tuna and place into a mixing bowl. With a fork "flake" the tuna apart.
- Add in your mayonnaise, cranberries, diced onions, tarragon and S&P.
- Mix well.
- Serve over mixed greens, eat with veggies, romaine leaves, crackers or as a sandwich, whichever way you love to eat tuna salad!
** The amount of mayo, cranberries, onions and herbs can be decreased or increased to your preference, this is the great thing about these kinds of salads. For example; If you don't like your tuna with a lot of mayonnaise start out with 1/4 cup and adjust to your liking, same goes for the onions and cranberries and always use salt and pepper to taste. The best flavor, in my opinion, comes through after a day in the fridge, the flavors meld together wonderfully!
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