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Tuesday, March 22, 2011

Best of 2011: Tuna and Vegetable Salad

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This tuna and vegetable salad is very appropriate for The Sweets Life. Healthy, fresh, and full of vegetables...the perfect precursor to a decadent dessert like chocolate peanut butter cake or raspberry truffle tarts. I was curious to try this recipe as part of our Best of 2011 challenge because it was unlike most tuna salads I've ever seen or had. Order a tuna salad in a deli and you're likely to be given a sandwich heavy on the mayo, light on the tuna. This, too, isn't overwhelming full of tuna, but it lacks a dressing and is instead loaded with vegetables.

I liked how bright and fresh this was, but It was a little strange to have NO dressing on it, aside from the lemon juice. It has good flavor, but next time I might mix with a little plain Greek yogurt to give it some creaminess along with an extra boost of protein. Though broccoli is the featured food from the cookbook, it should be noted that this salad has several other nutritional stars.

A few health benefits of broccoli, from The 12 Best Foods Cookbook...
  • Has antibacterial properties that kill bacteria that causes ulcers & plays a role in stomach cancer
  • Source of cancer-fighting sulforaphane, indoles, and carotenoids
  • Provides fiber, folate, potassium, and Vitamins A, C, and K
One Year Ago: Sweet Potato Bread

Tuna and Vegetable Salad
adapted from The 12 Best Foods Cookbook

-2 large carrots, thinly sliced and chopped
-2 ribs celery, finely chopped
-1/2 green bell pepper, seeded and finely chopped
-1/2 red or yellow bell pepper, seeded and finely chopped
1/2 cup finely chopped broccoli florets
-1/2 small red onion, finely chopped
-2 cans water-packed light tuna, drained
-juice from 1 lemon
-salt & freshly ground pepper
-1/2 cup chopped flat-leaf parsley

1. In a large bowl, mix carrots, celery, bell pepper, broccoli, and onion. Stir in tuna and lemon juice, mixing with a fork until tuna breaks into small flakes.
2. Season to taste with salt and pepper. Mix in the parsley. Serve immediately or refrigerate for up to two days.

This post is linked to Eat at Home.