Makes 2 Sandwiches
In a large bowl, combine:
- 2 packs of tuna; drain excess water (before adding to bowl)
- 1 thin-medium slice of diced onion
- 2 stalks of organic celery, diced
- ½ tsp of Himalayan pink salt
- ⅛ tsp of ground black pepper
- ½ tsp of garlic powder
- 1 tbsp of avocado-mayo
- A fresh squeeze of lemon juice (just the tip of the lemon is plenty)
- Break up the chunks of tuna & mix well until blended
- Toast your choice of 2-4 slices of sourdough bread until lightly browned (this will depend on your toaster/oven)
- Add tuna fish mixture to the bread, once golden brown
- Add a sprinkle of cayenne (⅛ tsp) on top of the tuna fish (optional)
- Add a handful of arugula (optional)
Serve, & enjoy!
Benefits & Substitutions:
Tuna is full of protein & omega-3 fatty acids, which can help reduce “bad” LDL cholesterol accumulating in the heart’s arteries. Omega-3’s have been shown to reduce cardiovascular disease.
For this recipe, I decided to use Wild Planet: Albacore Tuna. Whenever I eat fish, I always get wild-caught; however, my preferences for fish have recently changed to catching my own or eating fish alternatives. Whichever you choose to use, always check the ingredient labels. A good rule of thumb is to look for products typically with five ingredients or less, or if you can’t say or spell the ingredient listed on the label, you probably shouldn’t be putting it into your body!
The active ingredient capsaicin in cayenne peppers has metabolism-boosting properties. Capsaicin also has potent pain-relieving properties when applied to the skin in a cream.
Cayenne pepper is entirely optional for this recipe; however, it is an excellent addition if you want to add an extra kick to your tastebuds & boost your metabolism! Just be cautious of how much cayenne pepper you use; it’s HOT & SPICY!
For this recipe, I use cayenne pepper from Thrive Market. Thrive Market has a variety of healthy alternatives. I order a bulk of seasonings, dressings, snacks, & other healthy options; they also have a membership that helps save money on each item by providing them at discounted prices! The best part? It’s delivered right to your door!
Himalayan Pink Salt
Himalayan pink salt is believed to be the healthiest of all types of salt & is one of the purest salts available. It is full of elements, some of which are minerals valuable to your body’s functions, including manganese, phosphorus, potassium, & iron.
For this recipe, I use Himalayan pink salt from Thrive Market. Thrive Market has a variety of healthy alternatives. I order a bulk of seasonings, dressings, snacks, & other healthy options; they also have a membership that helps save money on each item by providing them at discounted prices! The best part? It’s delivered right to your door!
Sourdough bread is an excellent alternative to conventional bread. Its lower phytate levels make it more nutritious & easier to digest.
Sourdough is also much lower in gluten; however, please find a gluten-free alternative & check the ingredient label if you are gluten-sensitive. A good rule of thumb is to look for products typically with five ingredients or less, or if you can’t say or spell the ingredient listed on the label, you probably shouldn’t be putting it into your body!
Arugula is rich in vitamin B & folate. Folate is essential because it aids in producing red blood cells & serotonin; this nutrient also helps prevent diseases such as diabetes, depression, & heart disease.
Feel free to swap to one of your favorite greens, or even try spinach or kale! This ingredient is completely optional, but keep in mind, the darker the leaf, the better! Although, I feel like arugula adds a special spicy kick to this sandwich without setting your mouth on fire!
There are a few different mayonnaises that I jump around to, but for this recipe, I used Primal Kitchen: Avocado-Mayo because it’s dairy, gluten, & soy-free! Another alternative is Follow Your Heart: Veganaise which is also dairy, gluten & soy-free! I’ve learned to listen to my body on days I feel like I need to eliminate dairy or gluten & switch between different ‘mayos‘! However, if you use another mayo of your choosing, please read the ingredients: Again, a good rule of thumb is to look for products typically with five ingredients or less, or if you can’t say or spell the ingredient listed on the label, you probably shouldn’t be putting it into your body!
The pulp, rind, & juice in lemons are rich in vitamins that stimulate immunity & reduce disease risk. Lemons also contain high dietary fiber levels, decreasing risk factors for heart disease by lowering LDL or bad cholesterol.
Garlic can enhance the production of serotonin, a brain chemical responsible for signal transmission & mood regulation. Raw garlic also contains allicin, which is believed to have antibacterial & anti-fungal properties.
Organic Celery is loaded with antioxidants, including well-known varieties such as flavonoids & vitamin C. Celery also contains a high level of several types of antioxidants, which fight free radicals to limit oxidative stress.
White onions are good sources of vitamin C, vitamin B6, potassium, & folate. Allium vegetables, such as white onions, have Sulphur compounds & flavonoid antioxidants that have been proven to possess cancer-fighting properties.
Get creative & have fun with this recipe! Figure out what you enjoy & what works best for your body! Listen & observe how your body feels before, during, & after a meal – this will help bring awareness to what you consume & the effects different foods have on your body.
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