Eating for Beauty – Tuna and Turmeric Salad

Wednesday, October 3, 2012
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Years ago, our friend Shanti introduced me and my husband to a delicious way to prepare canned tuna fish. (It tastes better than it looks!) This version of tuna salad contains carrots, raisins, and a healthy dose of turmeric. Get my revised recipe and the health benefits after the jump.

Tuna and Turmeric Salad

1 6 oz can of tuna fish, drained and flaked
1 1/2 T mayonnaise
1 1/2 T plain greek yogurt
1/2 T turmeric
1/4 t salt
1 carrot, grated
1 handful of raisins (about 1/8 cup)

In a small bowl, whisk together the mayo, greek yogurt, turmeric and salt. Mix in the tuna, grated carrot and raisins. Serve your tuna salad on a piece of sprouted wheat bread, in a multigrain wrap, or on a bed of mixed greens or arugula as I've shown here.

Note: This recipe doesn't need to be measured. Feel free to add all ingredients to taste.

Nutrional benefits:

Tuna fish is an excellent source of Omega-3 fatty acids and a variety of other nutrients including selenium, magnesium, and potassium. Omega-3 fatty acids, which are best known for heart health and lowering triglycerides, are sorely lacking the typical American diet. Research shows that the essential fatty acids help with a number of other conditions including arthritis and depression.

Turmeric is an orange-colored spice from India that is a member of the ginger family. The primary component in turmeric, curcumin, is a powerful antioxidant and anti-inflammatory agent. The spice has been shown to delay liver damage and inhibits the growth of certain cancers.

Carrots are rich in beta carotene, a powerful antioxidant, and have been proven to fight cardiovascular disease.

Raisins are a great source of iron, an essential nutrient for creating hemoglobin, which transport oxygen to your cells. Additionally, raisins are recommended due to their phenol and boron content. Phenols have been shown to have antioxidant properties and boron is critical for bone health.

Greek yogurt is used here to cut the mayo content. It can contain twice as much protein and half the carbs of unstrained yogurt.

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