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A HEART-HEALTHY LUNCH
28July/2015

A HEART-HEALTHY LUNCH

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Adding some tuna to your salad at lunch time isn’t just a quick, lean and tasty way to add protein to your meal – it could also be good for your heart. Tuna is high in omega-3 fats, a type of polyunsaturated fat that helps lower LDL (bad cholesterol) levels, blood triglyceride levels and blood pressure, which all reduces your risk of heart disease. Tuna is also low-GI, meaning it will release energy more slowly than higher-GI foods and keep you feeling fuller for longer – just make sure to look for products that are responsibly sourced so we can all continue to enjoy the benefits of tuna for years to come. Try our tuna salad with mustard dressing for a heart-healthy lunch you can make today in less than 10 minutes!

 

TUNA SALAD WITH MUSTARD DRESSING
Serves 1
Ingredients
- 2 cups baby spinach
- 30g snow pea sprouts
- 5 black olives, halved
- ½ small cucumber, thinly sliced
- 100g of tuna in water (TRY: Safcol’s Pole and Line Tuna Pieces, Lemon & Black Pepper in spring water)
- 1 slice wholemeal toast (optional)

Dressing
- 2 tbsp extra virgin olive oil
- 1 tbsp wholegrain mustard

Instructions
Add baby spinach and sprouts to a bowl or lunch box, then slice olives and cucumber and layer on top.
Strain excess liquid from tuna before also adding to salad.
In a separate bowl, mix olive oil and wholegrain mustard and pour over salad.
If making the salad for later, store your dressing in a separate container to prevent the salad from going soggy.
Serve with a side of wholemeal toast if desired.

Nutrients per serve (including toast):
Calories: 545
Fat: 35.1g
Carbs: 28.2g
Protein: 33.5g

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