tuna salad on whole wheat bread.

2 cans tuna, liquid drained* 

1/2 c. chopped celery

1/4 c. chopped onions

1/4 c. chopped carrots

1 T fresh lemon juice

4 T mayo

1 t. dried parsley**

1 t. dried dill 

pepper to taste

6 pieces whole wheat bread, toasted

lettuce, tomato, and cheese (optional)

*What kind of tuna is best to buy?  Everyone has a different theory about what tuna is the healthiest for you.  There are basically two different kinds of canned tuna- canned chunk white Albacore and canned chunk light.  Canned chunk white Albacore is what it says it is - Albacore fish; canned chunk light is mostly Skipjack fish.  Albacore does contain more mercury than Slipjack, but albacore also has higher omega 3 levels than skipjack.  I don't eat tuna that often so I go for the Albacore to get the higher omega 3's.  If you do eat tuna often, you will need to be careful with the mercury levels.  For canned chunk white Albacore, 1 year olds to 6 year olds should only have it once a month.  6 to 12 year olds can have it twice a month.  Adults are fine to eat it once a week.  The exception is pregnant or nursing women.  High levels of mercury effect brain development in children - including babies inside the womb.  For that reason, ask your doctor before eating tuna if pregnant or nursing.  For canned chunk light, 1 year olds to 6 year olds should have it no more than 3 times a month.  Kids age 6 to adults are fine to have chunk light once a week.  Packed in oil or packed in water?  If you are concerned with buying tuna that is healthy for you, buy it packed in water.  Oil mixes with tuna's natural fat, so when you drain the oil packed tuna you also drain off some of the omega 3's.        

  

** Fresh herbs are wonderful to use.  Just triple the amount- 1 T parsley and 1 T dill, both finely chopped.

Mix ingredients together.  Chill if desired.  Serve on whole wheat bread with your choice of toppings.     

 

xx

val