Albacore Tuna Mixed Green Salad Recipe is a quick and healthy lunch or dinner this summer! I love salads all year long and I love them even more during the heat of the summer. Why? Lots of reasons- they’re healthy, simple to prepare, and they don’t heat up the kitchen!! (I think the last one is the best part). I recently learned a trick from my sister, she loves to top her salads with plain canned tuna so it adds a good source of protein and all the health benefits of seafood! Then just top it with your favorite salad dressing or as I prefer. . . olive oil and balsamic vinegar. We hope you are each enjoying a safe and healthy summer this year with lots of family fun summer activities!
We love hangin’ out with Miss Nichole from Pure Clean Fitness! She’s been with us on Friday’s for over 5 years now and we love her! Thanks to Nichole, for coming every week and sharing your awesome fitness knowledge with us! If you want check out more of our Fit Friday posts then CLICK HERE!
Healthy benefits of our Albacore Tuna Mixed Green Salad Recipe
- Eggs- are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat than the whites. They are a source of fat-soluble vitamins A, D, E and K and lecithin, the compound that enables emulsification in recipes such as hollandaise or mayonnaise.
- Canned Tuna- is a good source of essential nutrients, such as omega-3 fatty acids, high quality protein, selenium and Vitamin D. Most tuna species have approximately 2 grams of fat per 113 gram portion and less than 45 milligrams of cholesterol and sodium.
- Tomatoes- antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.
- Carrots- are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.
- Pistachios- are a great source of healthy fats, fiber, protein, antioxidants, and various nutrients, including vitamin B6 and thiamine. Their health effects may include weight loss benefits, lower cholesterol and blood sugar, and improved gut, eye, and blood vessel health.
- Sea Salt- is mostly composed of sodium chloride, a compound that helps regulate fluid balance and blood pressure in the body. Since it’s minimally processed, it contains some minerals, including potassium, iron, and calcium.
- Olive Oil- is widely recognized as one of the world’s healthiest oils. In fact, people tend to live longer and healthier lives in regions where olive oil is a staple part. It is rich in healthy monounsaturated fats, contains large amounts of antioxidants, strong anti-inflammatory properties, may help prevent strokes, protective against heart disease.
- Balsamic Vinegar- is a safe food additive that contains no fat and very little natural sugar. It’s been proven effective to lower cholesterol and stabilize blood pressure. Some research suggests it can also work as an appetite suppressant, and it contains strains of probiotic bacteria.
Fit Friday with Nichole + Albacore Tuna Mixed Green Salad Recipe
My absolute least favorite phrase these days is “new normal.” I hate it! It makes no sense to me, especially since no one can tell me exactly what it means. No one knows what the “new normal” is, we all just know that our world has shifted, twisted, and turned these last few months. Instead of driving myself crazy trying to figure out the “new normal” or sit in frustration as I order masks for my kiddos, I am taking a minute to look at some of the ways my life has changed for the better.
My “new normal” is
1) less demanding; my schedules have lightened up quite a bit. I was talking to my 10 year old step daughter about the lack of camps and activities this summer as we drove home from the pool. She was a bit torn about how her summer is going. While she misses volleyball camps and Camp Kesem (a summer camp for kids whose parents have had or are currently dealing with cancer) she has also really enjoyed the free time. Twinsies! I have missed my races, watching my kids experience all sorts of things, and all the other things that generally fill my summer schedule but I have also thoroughly enjoyed not having to watch the clock or have a schedule up on the board.
2) more empathetic. I find myself more worried about how my friends and family are handling life and all the changes that have come. I have tried to look at some of the new requests and rules from the view point of another. Instead of being frustrated that I have to wear a mask to run into the grocery store I think of the worry and concern some have with health issues and know that me wearing a mask puts others at ease.
3) more grateful. I still have my days where all I want to do is take a break from my toddler, my permanent, very demanding, sidekick. But I am so grateful I can hold her, love her. Instead of feeling stuck because my usual places are closed I am more grateful for my mountains and the parks. And I am grateful that we are still working, that my family is healthy, my neighborhood is safe, and grateful for the love and compassion I see all around me.
I am not saying that you should just go with the flow and do whatever is required of you without asking questions. This is not the way to live life. Ask the questions and seek understanding in life, as you find answers you will find that some concepts and requirements may not fit with who you are. You must and you can find ways to still be you through all of this.
During this time of “new normal” and turmoil I know that the most healthy thing I can do is to seek the positive in it all. It is so easy to feel anger and frustration right now, but those are NOT emotions that lead to a healthy happy life. I besiege you all to take the time to find the positive, find reasons to feel gratitude, empathy, and love. Those are the emotions that will lead to a healthy and happy life.
Enjoy our Albacore Tuna Mixed Green Salad Recipe and some of these too!
- Tropical Avocado Kale Salad
- Peach, Gorgonzola Cheese, and Chicken Salad
- Apple Cucumber Tossed Salad
- Roasted Mushroom, Avocado, and Ricotta Salad
- Blueberry, Almond, Chicken Salad with Honey Lemon Vinaigrette
- Pear, Blackberry, and Ricotta Spinach Salad
- Asian Pear, Avocado, and Blue Cheese Salad
- Salmon Avocado Salad
- Red Wine Dijon Vinaigrette
- Lemon Honey Vinaigrette Recipe
- Apple Cinnamon Vinaigrette
- Raspberry Balsamic Vinaigrette
- Meyer Lemon Vinaigrette
- 2-3 cups mixed salad greens
- 1 cup petite heirloom tomatoes, sliced in half
- 1/2 cup carrots, sliced
- 1/3 cup pistachio nuts
- 1 (5oz) can of albacore tuna, drained
- 2 hard boiled eggs, sliced
- 1 teaspoon sea salt
- salad dressing of choice
- Divide salad greens on two serving plates and top each salad with half of remaining ingredients.
- Top with a sprinkle of sea salt, pepper, and desired salad dressing.
- Enjoy your Albacore Tuna Mixed Green Salad Recipe!
Amount Per Serving: Calories: 416Total Fat: 24gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 227mgSodium: 1724mgCarbohydrates: 18gFiber: 6gSugar: 8gProtein: 33g
Enjoy our Albacore Tuna Mixed Green Salad Recipe this weekend!
We love to hear about your magical cooking moments. If you get a chance to make our recipes then leave us a comment or tag us on Instagram @cookingwithruthie, pin us on Pinterest, or follow along with us on Facebook so we can share in the joy of cooking with you! Please reach out if you have questions or comments via our email: [email protected] We’re excited to see you again soon!
One more thing before you go…
We love creating recipes and sharing our adventures with you, so if you can do us a huge favor it’d really support us! It’s easier to stay motivated to share our best with you when we hear from you!! We adore our readers and it really makes our day to get comments, social tags/shares, or pins that you save for later to share with your family and friends! Our hearts sing when you do. We SEE you and we do our very best to respond to all the love! It also amps up our mo-jo so we get lots of awesome things done around here.
Thanks for sharing in the CWR blog-love!
Nichole, Ruthie, & Madeliene