Here's what we've upped:
Radishes: a cruciferous veg, in the same family as broccoli - good for its Vitamin C, cancer protective properties, also used for stomach and intestinal health because it stimulates digestive juices and bile flow. May help fight bacteria, too! (http://www.webmd.com/vitamins-supplements/ingredientmono-502-RADISH.aspx?activeIngredientId=502&activeIngredientName=RADISH),
We've also added cannellini beans: "Legumes are a terrific food. They are an excellent source of protein. They are low in fat. They are nutrient dense, meaning they deliver plenty of vitamins, minerals, and other healthful nutrients relative to calories. They provide plenty of soluble and insoluble fiber." (http://www.health.harvard.edu/blog/recipe-for-health-cheap-nutritious-beans-201211305612)
And tuna: Eating oily fish such as tuna, rich in heart healthy Omega-3's and containing all the essential amino acids, is an important part of a healthy diet. Tuna does contain mercury, which we know in large amounts can be dangerous (especially to children and pregnant women.) However, canned tuna contains less than tuna steak. Just to be safe, follow the EPA's guidelines regarding how many cans of tuna are safe to eat each week. ( http://www.nrdc.org/health/effects/mercury/tuna.asp)
TUNA SALAD, serves 2
1 can tuna (in water/brine - not oil)
1 cup cannellini beans
20 mangetout, cut on the bias
6 radishes, chunky dice
1/2 small red onion, diced
1 tablespoon fresh rosemary, diced fine
juice from 1/2 lemon
1/2 tablespoon olive oil
1/2 tablespoon balsamic vinegar
twist or 2 of black pepper
Drain cannellini beans and tuna. Wash and chop mangetout, radishes, onion, rosemary. Toss into bowl with 1 cup cannellini beans. Add diced rosemary, lemon juice, olive oil, balsamic vinegar and pepper. Use a fork to mix ingredients, slightly mashing the beans at the same time.
It all adds up to tasty and satisfying. And we've lost the fat and calories of mayonnaise. Here's the check...