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Avocado Tuna Salad – A Couple Cooks

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This fresh and healthy avocado tuna salad swaps the classic mayo for nutrient-rich avocado! It will become your new go-to after first bite.

Here’s a healthy lunch or dinner idea to spice up your routine: avocado tuna salad! This spin swaps out the classic mayonnaise for nutrient-rich avocado. The flavor is so fresh and delicious, you may give up the mayo version altogether. Alex and I might like this even better than classic tuna salad (except our recipe is really the very best so it’s a hard call). It takes only a handful of ingredients and 10 minutes to put together. It’s easy to forget about tuna salad, but this one is now solidly part of our healthy meal repertoire!

Ingredients for avocado tuna salad

The best part about tuna salad? You can make it using mostly pantry ingredients. Of course, you’ll need a ripe avocado. But other than the celery and onion, it’s totally pantry. Here’s what you’ll need to make it:

  • 1 can tuna (water packed or oil packed work)
  • 1/2 ripe avocado
  • Celery
  • Red onion
  • Dill pickles are the key to getting that classic tangy flavor!
  • Lemon juice for a little pop
  • Dijon mustard adds just the right savory note

All you have to do is chop the veggies, then mash the ingredients together with a fork. This might just win the easiest meal ever award!

Avocado tuna salad

How to safely pit & chop an avocado

The only technique to avocado tuna salad recipe is making sure to safely pit your avocado! Many people have issues with knife safety when cutting this green fruit. Here’s the best way to cut an avocado:

  1. Cut lengthwise around the avocado. Twist the two halves to separate them.
  2. Place a towel in your hand and put the avocado on top. With a gentle but quick motion, tap the knife into the avocado pit.
  3. Don’t remove the avocado pit with your hand! Instead, pull the cutting board close to your body, then place the pit against the far edge of the cutting board and pull back to release it from the knife. (Watch the video below for this part!)
  4. Use a large spoon to scoop out the avocado from the peel. Place the avocado with the cut side down, then cut it into slices and then rough pieces.

Ways to serve avocado tuna salad: the sandwich & beyond!

Of course, the first way you’ll think of to serve this healthy tuna salad is the classic sandwich! There are lots of other creative ways to serve it: especially gluten-free and Paleo options. Here are some ideas:

  • Sandwich: There’s nothing wrong with the classic! Try our Artisan Bread (shown here), No Knead Bread, Whole Wheat Bread, or Best Sourdough.
  • Lettuce wraps: Try tuna salad wrapped in crisp lettuce leaves!
  • Main dish salad: Or, place the avocado tuna salad on mixed greens and add some sliced tomatoes and hard boiled eggs. Instant meal!
  • Crostini or crackers: Spread over baguette slices or crackers. For gluten free or Paleo, try our homemade almond crackers.
  • In an avocado: What to do with the other half of your avocado? Use it for serving your tuna salad!

Avocado nutrition

Alex and I aren’t against mayo over here. Our classic tuna salad has a touch of mayo along with some Greek yogurt, and so does our tuna salad with egg. But it’s fun to have a variation that maximizes the nutrition of this healthy fruit. Here are some facts about avocado nutrition…as if you needed more inspiration to eat it! (Source)

  • Rich in fiber. Avocados have lots of fiber; one serving has 7 grams or about 25% your daily value.
  • Full of heart healthy “good” fats. Avocados are full of monounsaturated oleic acid, a heart-healthy fatty acid.
  • Loaded with vitamins and nutrients. They’re also filled with a long list of vitamins.

This avocado tuna salad recipe is…

Pescatarian, gluten-free and dairy-free.

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This fresh and healthy avocado tuna salad swaps the classic mayo for nutrient-rich avocado! It will become your new go-to after first bite.


Scale

Ingredients

  • 1 5-ounce can white meat tuna
  • 1/2 celery rib (1/4 cup finely chopped)
  • 2 tablespoons finely chopped red onion
  • 1/4 cup chopped dill pickles (2 pickles)
  • 1/2 ripe avocado
  • 2 teaspoons lemon juice
  • 2 teaspoons Dijon mustard
  • 1/4 teaspoon kosher salt
  • Fresh ground black pepper, to taste

Instructions

  1. Drain the tuna. Place it in a bowl and use a fork to break apart any large clumps.
  2. Roughly chop the avocado. Finely chop the celery, red onion, and dill pickles.
  3. Mix together the tuna and vegetables with the remaining ingredients. Eat immediately: the avocado will start to brown after exposure to air.

  • Category: Lunch
  • Method: Stirred
  • Cuisine: American

Keywords: Avocado Tuna Salad

More healthy lunch ideas

Tuna salad is perfect for lunch! Here are a few more healthy lunch ideas you might enjoy:

  • Kale Quinoa Salad This colorful kale quinoa salad is full of healthy ingredients and tastes incredible! Meal prep this easy plant-based lunch idea for meals all week.
  • Avocado Toast The classic! It’s so easy to make and delicious every time.
  • Simple Chickpea Salad A 5-minute fast lunch idea! Easy to throw together: the perfect healthy plant based desk lunch or quick fix dinner.
  • Avocado Grilled Cheese Sandwich This avocado grilled cheese is a simple way to step up the standard! In just 10 minutes, it makes an easy meal with soup or salad.



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Bakers and Gardeners Seek Guidance and Community Online

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Somewhere amid the polarization that’s playing itself out on social media — a critical and impossible-to-ignore schism between those privileged to ride out the coronavirus pandemic with from-home work and enriching activities, and vulnerable communities struggling for even the most basic of resources — there is an optimistic narrative. Fractured and isolated as Americans may be as we shelter in place, some of us are seeking, and finding, solace in each other, virtually. 

This has been especially evident in the masses of first-time bakers and gardeners taking to Instagram and Twitter. Yes, there’s been a backlash against perceived flour, yeast, and seed hoarders as those commodities continue to be difficult to procure after spikes in sales. But there’s also been a concurrent surge of goodwill as novices attempting to forge deeper relationships with their co-shut-ins and whatever bits of nature they can access, reach out to each other online.

“We’re becoming more capable with technology, we are finding new ways to connect with our neighbors, and all of this can be a way in which we can make sense of this pandemic,” says Roxane Cohen Silver, a psychology professor at the University of California, Irvine. And it’s working to the benefit of those on both sides of the equation: the ones who need guidance, and the ones who have it to offer.

Help for New Bakers

Some Internet denizens have sought help from professional chefs. A recent tweet from Nigella Lawson, for example, suggested using leftover potato-boiling water to incorporate into bread dough for better texture and rise, and got over 6,000 retweets and more than 52,000 likes. Other would-be bakers have turned to less-vaunted sources, like Oklahoma City resident Matthew Broberg-Moffitt, a business writer and former counselor who once trained as a chef. 

Just as COVID-19 began driving Americans indoors, Broberg-Moffitt offered to answer “simple baking questions” for his 6,000-plus Twitter followers. He got dozens of requests: for gluten-free cookie recipes, suggestions for alternatives to scarce yeast, advice on what to do when the dough doesn’t rise, an explanation of the difference between whole wheat and white flours, and tips for making bread turn out less dense.

“I believe there’s some kind of collective consciousness that’s looking to fulfill an unmet need, and many people associate that with baking,” Broberg-Moffitt says. “I’m really amazed at how many people are trying it.”

Demystifying Bread Baking

One of those people is Shannon Hall, a stay-at-home mom of three in Cincinnati who says she’s always been fascinated but intimidated by the number of steps it takes to produce a loaf of bread. But when schools closed, she says she “longed for a bit of comfort for myself and my children,” and decided to take Broberg-Moffitt up on his offer. 

“He gave me a simple bread recipe to follow” from King Arthur Flour, Hall says, one that the company claims is the “easiest loaf of bread you’ll ever bake.” She read and re-read the directions, checked back in with Broberg-Moffitt several times for moral and practical support, then “followed the recipe diligently.” When it didn’t turn out the way she’d hoped, she vowed never to bake again. She’s since reconsidered, though. She’s waiting for a rolling pin she ordered to arrive in the mail and gearing up to try a simpler baking task: homemade biscuits, the thought of which, she says, “makes me smile.”

Broberg-Moffitt, too, derives happiness from his exchanges with Hall and other bakers he’s coached, many of whom follow up with him after their initial efforts to show him what they’ve accomplished on their own. “I know people enjoy getting a personal response rather than Googling a question,” he says, but “I also enjoy trying to be a positive, encouraging presence. I’m a caregiver, so my needs are being met when I can fulfill that role.”

Where does he turn when he’s the one needing inspiration? The King Arthur Flour website, Divas Can Cook, and Sally’s Baking Addiction.

Pizzas and Pitas

Ehab Bander, a tech designer in San Francisco, has taken baking classes a couple of times but put off testing his new-found knowledge, in part because baking still seemed like “a bit of a mystery: If you do one step wrong you’ll mess it up. I definitely had fear,” he says. When coronavirus led to the closing of local bakeries and forced him, his wife and their twin 8-year-old daughters to stay home, he found “the flour in the pantry was just staring at me.” 

Rather than simply staring back, Bander put the flour to use, making pizza dough. “It was a great way to share something with my kids, and we didn’t have to [go out] at a time when we need to be hunkering down for safety,” he says. His impulse has been to turn to YouTube for guidance, which he’s been scouring for a pita recipe to spark memories of his childhood in Lebanon. And gearing up to whip up a sourdough starter for the first time (thanks to the national dearth of yeast), he’s thinking of signing up for an Instagram class to “make sure I don’t mess it up.”





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Der Tod des Empedokles/The Death of Empedocles (1987) – Danièle Huillet, Jean-Marie Straub

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The tragedy of the death of Empedocles, legislator in Ancient Greece.

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Nonprofit Teaches Seed Saving To Restore Farmers’ Food Sovereignty – Food Tank

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Global Seed Savers is working with smallholder farmers in the Philippines to restore food sovereignty. The international nonprofit provides farmers with resources and education to preserve the indigenous practice of seed saving. “We focus on sovereignty, not simply food security,” Sherry Manning, Founder and Executive Director of Global Seed Savers tells Food Tank.

According to Manning, sovereignty addresses a farmer’s right to decide how they cultivate their crops and with whom they conduct their business. “If food security is about the consumer, food sovereignty puts the focus on the [needs] of the producers,” Manning tells Food Tank.

Since 2015, the organization has conducted over 5,000 hours of training programs for more than 3,000 farmers on how to propagate, store, and sell regionally adapted seeds. Global Seed Savers has also established four community owned and operated seed libraries in the Province of Benguet, a region in the Northern Philippines. These libraries offer smallholder farmers access to a wide variety of locally produced, regionally adapted seeds.

“Seeds are the foundation of our food system,” Manning tells Food Tank. By saving seeds from the best crops season after season, farmers can build a diverse supply that is adapted to the environmental conditions of their region. Especially in the Philippines, it is vital that farmers strengthen their resilience to the impacts of severe weather and other natural disasters. The archipelago ranked first among 172 countries for climate change-related risk in the 2019 Global Peace Index.

In 2018, Typhoon Mangkhut tested Global Seed Savers’ model for improving farmers’ resilience to climate catastrophe. The destructive storm swept through the region with Category 5-level winds, 40-foot waves, and torrential rain. Although farmland across the Province of Benguet was severely impacted, seed saving helped many farming families recover quickly. “Thanks to our founding seed library, just days after the storm…our farmers were all able to access seeds and begin replanting right away,” Manning tells Food Tank. 

Reducing farmers’ dependence on multinational corporations for seeds is also imperative to the survival of indigenous crop varieties, according to Manning.  “Across the world, industrialized agriculture…[is] monopolizing the industry,” says Manning. With nearly one third of the Philippines’ total land area dedicated to cash crops, production of local staples falls short, according to a 2018 report by the U.N. Food and Agriculture Organization. 

For Manning, seed saving is as much about preserving farmers’ heritage as it is about their livelihoods. “We cannot separate culture and identity from the art, act, and love of growing food,” says Manning. “Seed Saving is an essential piece of this knowledge and in order to build a resilient food system in these ever-changing times we have to return to this indigenous wisdom.”

Manning says there is still much work ahead for the grassroots movement of seed saving. The nonprofit is now focusing on expanding seed saving education programs to the Province of Cebu in the Southern Philippines. “We are slowly, one farmer, and one community at a time, building our own collective future that is rooted in the land, in the soil, and in the seed.”

Photo courtesy of Sherry Manning, Founder and Executive Director of Global Seed Savers

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