When this semester ends I am going to be sad. The nutrition class I teach on Tuesday nights has been enjoyable on so many levels. Last night I inquired about how many students in the class, after taking this class, now are inspired and encouraged more to cook at home…a sea of hands were raised. For me, that is what is most important. So many of us of stepped away from the kitchen or rely on the ease of punching buttons on our microwaves to serve up a “meal.” To me this signifies a loss of culture, because for me food is deeply embedded in our culture.
Okay, enough of that sappy talk! Really I began this post to share with you all a fabulous recipe that [clearly] should be put on your “Must Try” list!
White Bean & Tuna Salad
presented by Niki & AlmaThis recipe has a Mediterranean feel to it, so imagine yourself sitting amongst the Tuscan vineyards enjoying this salad with crisp crackers and a nice glass of vino! Prep time: 15 minutes Yield: 4 servings Ingredients:
- 1(15-ounce) can cannellini beans, rinsed well and drained (dry beans optional)
2 (5-ounce) cans imported tuna in oil, drained and lightly flaked
- chunk light tuna in water*, drained and lightly flaked
- 2 celery ribs, thinly sliced, plus 1/2C celery leaves from inner heart
- ½ C thinly sliced red onion
- 1-1/2 lemons
- ¼ C plus 2 TBSP extra-virgin olive oil
- Course sea salt
- Cracked black and white pepper
- 4 small radishes, very thinly sliced
- ½ small cucumber, very thinly sliced
- ½ C whole flat-leaf parsley leaves
Nutritious reasons to try this recipe (beyond that it tastes heavenly!):
- TUNA: According to World’s Healthiest Food website, canned tuna is the most common fish consumed in the U.S. Tuna is an inexpensive source of protein compared to other meats and is high in omega-3 fatty acids which are good for the heart. Tuna also contains vitamins B1, B3, B6, selenium, magnesium, tryptophan, potassium and phosphorus
- CANNELINI BEANS: A traditional Italian bean known for their nutty flavor. These beans are low-fat and high in fiber. They provide magnesium and folate as well as, contain twice as much iron as beef.
Just Wendy Jo