Give yourself a pat on the back for choosing to serve your family nutrient-rich tuna!
Tuna is an affordable, great-tasting and versatile pantry staple with a wealth of health benefits. Preparing meals and snacks with canned or pouched tuna is a simple way to replace foods high in saturated and trans fats, and ensures you and your family are getting the recommended 12 ounces of seafood per week.
OCTOBER'S RECIPE
Brown Bag Lunches — Keep'em Interesting
The kids have been back to school for a month and may already be suffering from the brown bag blues. Have no fear, tuna is here!
Put a new twist on a favorite tuna recipe and add some zip to your little one's lunch box or after-school snack.
Create a quick protein-packed treat in just minutes with only a few tasty ingredients, like this Tuna Avocado Dip:
Preparation Time: 10 minutes
Ingredients
1 (12 oz.) can drained Chicken of the Sea®
Chunk Light Tuna in Spring Water
1 large ripe avocado, peeled and mashed
1 Tablespoon freshly squeezed lemon juice
1 clove garlic, minced
2 teaspoons freshly minced onion
4 drops hot pepper sauce
crackers or fresh cut vegetables (optional)
Directions
In medium bowl, flake Chicken of the Sea®
Tuna. Gently fold in remaining ingredients
except crackers. Serve with crackers, fresh
cut vegetables or use as a sandwich filling.
Makes six servings or two servings for
sandwiches.
Nutrition Information
Serving Size 2 tablespoons; Calories 90; Calories from Fat 49;
Fat 5 g.; Saturated Fat 1 g.; Carbohydrates 3 g.; Fiber 1.5 g.;
Sugars 0.5 g.; Protein 8 g.; Cholesterol 17 mg.; Sodium 149 mg.;
Vitamin A 4%; Vitamin C 6%; Calcium 1%; Iron 3%;
Tuna Tip of the Month:
Tuna is an ideal lunchtime option for school-aged children because it
is quite literally "brain food" — meaning it contains brain-building
nutrients such as omega-3 fatty acids DHA and EPA. While both white
(albacore) and light (skipjack) tuna contain an abundance of omega 3s,
albacore has a higher content of this essential nutrient. Seafood is the
richest dietary source of both DHA and EPA in the American diet.
The benefits of omega-3 fatty acids also include cardiac health, long-term memory retention, and improved eye and skin health. And for those who are pregnant, planning to become pregnant or nursing, omega-3s have been shown to reduce preterm labor, improve vision, behavioral and motor skill development in newborns, and are linked to prevention and management of post-partum depression in mothers.
