MIXED GREEN SALAD with TUNA
This months healthy recipe is from Dr. Lisa Ghent’s, from Collaborative Wellness. Connect On Instagram
Even though its fall and so many people are making soups and stews, I still love a great salad. This one is easy, delicious and so healthy.
The base of the salad could be any greens you want, though I really like a spring mix with this one. Then add grape tomatoes sliced in half. Tomatoes are a powerhouse, loaded with fibre, vitamin C, potassium, vitamin K, and folate. Tomatoes are also packed with lycopene, a potent antioxidant that is useful to protect you from heart disease and cancer. Always buy tomatoes organic; they are one of the foods listed in the EWG’s Dirty Dozen for high levels of pesticide residue, even when washed.
The protein in this salad is canned tuna packed in water. I prefer to use Raincoast Trading tuna from Jarry’s Market. This tuna is from a First Nations-owned sustainable seafood company has a history in BC that is over 100 years. They are received accolades from Greenpeace Canada for their high environmental standards for sustainable tuna fishing. To make tuna for this salad, add half mayonnaise and half miracle whip, then season with one of my all-time favourite seasonings – Trader Joe’s 21 Seasoning Salute (which you can get online). Mix in lemon juice to taste.
The next thing to add to your salad are halved red grapes, which you should also buy organic for having high pesticide residue when grown conventionally. The grapes are actually the star of this dish, adding a sweetness that brings the tuna and tomatoes together. Red grapes are also full of nutrients – vitamins C and K as well as resveratrol. Resveratrol may also protect you from heart disease and cancer.
The dressing for this salad is simple but it really ties everything together. Drizzle on a good quality EVOO and then apple cider vinegar, mix and enjoy!