Corn: This time I used drained corn from a can, you can also use fresh corn or frozen corn that has been thawed. I use broccoli instead. Ahh, I hear you say, broccoli has a similar season to beans (June, July August), my broccoli might come from Spain or Italy. Moderate - On your feet for much of the day, either standing or occasional slow paced walking. Typical jobs: shop assistant, teacher, chef/cook, bar worker, engineer.

Prep and chop the veggies: Rinse and drain pre-cooked beans and corn well. Again the less water, the better. Chop and dice bell pepper, red onion, jalapeno and fresh cilantro. Combine all ingredients in a large bowl. Once you’ve chopped up your veggies and fresh herbs, it takes very little time to put this Mediterranean tuna salad recipe together. Cook the potatoes. Wash but don’t peel tender small salad potatoes. Cut them in half horizontally so you have two flat shell-like halves. Boil in salted water until tender. Drain and then add a couple teaspoons of vinegar and slosh the potatoes around in the pan until evenly coated, then add a tablespoon of olive oil and a good grinding of pepper – continue moving the pan to evenly coat, put to one side with the lid ajar on the pan. The amount of mayo you add to your tuna salad is totally a preference thing. I like my tuna salad a little lighter on mayo than my husband. I’ve also always found that tuna salad made with tuna in oil is automatically richer, so it needs less mayo than tuna in water. Start with less and add more, depending on your tastes.Mercury levels in tuna can be a health concern, which is why my family eats it no more than once every two weeks. (Talk to your healthcare provider if you have concerns about eating canned tuna.) Ingredients you need for the best tuna salad recipe Spices: Sumac and crushed red pepper flakes - Sumac adds color and a tart citrus element to the dressing, which works well with the lime. And while crushed red pepper flakes are optional, I do recommend them. You only need ½ teaspoon, so you will get a very subtle heat. Seasonality helps us to appreciate a sense of time and place – to locate ourselves on a culinary calendar that ebbs and flows with the natural rhythm of the seasons. Take beans. To grow your own beans is a pure delight. They are easy and bountiful. The growing, harvesting and eating all express the quintessential essence of ‘summer’. And nothing tastes quite so special. Combine and chill: Pour dressing over the salad and gently but thoroughly stir the salad. If you have time, let it chill for 30 minutes in refrigerator as that’s when creamy salads taste even better. How long does tuna salad last in the fridge? For best taste, eat within 2 days, but it can be safely stored in the refrigerator for up to 4 days,per USDA. Related Recipes

If your taco seasoning doesn’t have salt in it, you may want to add a little extra salt. If it does include salt, go extra light when you season your tuna salad. You can always take a taste and add more until it’s exactly the way you like it! 💡 FAQ & Tips Tuna can be a wonderful, low-cost protein option. It is also nutrient-rich, containing essential vitamins, minerals, and omega-3 fatty acids. Mayo: I like to combine both mayonnaise and yogurt for a more healthy dressing. You can omit and use all yogurt. Add cheese: Shredded sharp cheddar cheese or Mexican cheese, and crumbled feta cheese or cotija cheese will add even more flavor. The good news is you may already have all the ingredients on hand! But if not, you can grab them at pretty much any grocery store.As you can see there are many different ways you can spice up canned tuna. Mexican tuna salad ingredients The clincher here is that at the time of writing, they are on sale in Tesco Ireland for a mere €5 for a bottle - normally €6.99. A little birdie told me that there are also two more offerings to be released soon in Tesco Ireland - B Fruitiful Strawberry and B Fruitiful Passionfruit - which will be only 55 calories (only 2.5 syns per glass) Drain the fish. Don’t be tempted to use the oil. It is a very strange phenomenon: although the fish is kept perfectly well and is very tasty – the oil it is kept in is almost wretchingly fishy and metallic. Put it in your recycling pot – not your food.

Vegetables - Cucumbers, celery, radish, and onions chopped into small bits will add crunch, texture, color, and nutrition. Store salad leftovers in an airtight container or a salad bowl covered with plastic wrap for up to 5 days. Good thing is because there is no lettuce to go soggy or avocado to turn brown, you can refrigerate this salad for days and it will always taste fresh. This healthy tuna salad comes together with just a few simple fresh ingredients and pantry staples. The key is to use good tuna and load it up with crunch and flavor using fresh ingredients you may already have on hand. Here’s what you’ll need to make it:

Best nutritional profiles:

Extra virgin olive oil - A robust EVOO like our Hojiblanca Spanish olive oil is a good option, with its fruity notes and peppery finish. Light - Have a job that involves long periods of sitting (office-based / driving) or are home-based and sitting for much of the day. Typical jobs: office worker, sales rep, bus/taxi/lorry driver.