Fresh and Light Tuna Salad: Mission Possible Monday

Level of Effort: Easy
Cost of Ingredients: $4.16 or $2.08 per serving
Nutrition Info per serving: 371.5 calories, 16.5 g fat, 37.9 g protein, 1.5 g fiber, 18.1 g carbs

When I’m not serving recipes here at the café, I like to read. Right now I’m reading Beautiful Brain Beautiful You by Marie Pasinski, M.D.

Here’s what the doctor says about the optimal brain food.

“the most important miracle foods for your brain are those rich in omega-3 fatty acids..”

Here’s something else you might find of interest.

“Numerous studies have linked dietary omega-3 intake to improved blood flow, increased brain cell growth, improved mood, and better memory.”

Also did you know…

“omega-3 fatty acids not only boost your brain power but also naturally lubricate your skin, making it look smoother and more youthful.”

Improved memory AND smoother looking skin? What can’t omega-3 fatty acids do?!!!

Dr. Marie also mentions your brain works much better when you can keep it on an even keel.

That means avoiding sugary packaged foods that are stripped of their natural fiber and cause your blood sugar to rise rapidly. These spikes “eventually wreak havoc on both your body and your brain”.

Now that you have the facts (at least as well as an online cafe owner can interpret them), why not use them to your advantage during exams.

Today’s Mission, should you choose to accept it, is to be your brains personal trainer and feed it food that maximizes its capabilities for studying.

The canned tuna used in the recipe I’m serving today may not be the top source of omega-3 fatty acids but it has them and you don’t have to cook it. Partner it with fiber rich vegetables and you’re on your way to keeping your brain well fueled and fit so it won’t be slacking off when you need it most.

Now all you have to do is study! Good luck!

Fresh and Light Tuna Salad

A healthy light lunch or dinner

Printable Recipe

MAKES: 2 servings

Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes

INGREDIENTS

1/3 cup low-fat plain yogurt [$0.29]
3 tbsp light mayonnaise [$0.19]
2 tbsp ketchup [$0.07]
Pinch or two black pepper
1 can (6 oz / 170 g) chunk tuna, drained [$1.50]
1/4 English cucumber, chopped [$0.22]
1/2 cup grape or cherry tomatoes, halved [$0.18]
1/2 cup cubed mozzarella cheese [$1.18]
2 cups salad greens [$0.11]
1/4 cup marinated olives, chopped [$0.42]

HOW TO MAKE

Whisk together yogurt, mayonnaise and ketchup in a bowl. Season with pepper and mix again.
Stir in tuna with a fork breaking up larger chunks into bite-size pieces.
Add cucumber, tomatoes and cheese. Gently stir to coat.
Spoon in one or two spoonfuls of marinade from olives (this adds extra salty flavor to the tuna mixture).
Serve on salad greens and top with chopped olives.

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