There really is no way to show canned tuna in a pretty way, but I've been making this for a while. I'm addicted to it. Tuna fish is a nutrient-dense food. An excellent source of high quality protein, tuna are rich in a variety of important nutrients including the minerals selenium, magnesium, and potassium; the B vitamins niacin, B1 and B6; and perhaps most important, the beneficial omega-3 essential fatty acids. Enjoying tuna or salmon just twice weekly may help raise omega-3 levels at least as effectively as daily fish oil supplementation.
Omega-3 fatty acids provide a broad array of cardiovascular benefits and benefit the cardiovascular system by helping to prevent erratic heart rhythms, making blood less likely to clot inside arteries (which is the ultimate cause of most heart attacks), and improving the ratio of good (HDL) cholesterol to potentially harmful (LDL) cholesterol.
One medium artichoke contains seven to 10 grams of fiber. For most adults, this much fiber provides about 20 percent to 25 percent of daily recommendations. Artichokes aren't all fiber. One medium artichoke qualifies as a good source (at least 10 percent of the daily value) or excellent source (at least 20 percent of the daily value) of vitamin C, vitamin K, folate, magnesium, potassium and manganese. The beauty of nutrient-rich vegetables like the artichoke is that you get the nutrients and fiber without a lot of calories. The nutrients mentioned above are a bargain at fewer than 65 calories.
Omega-3 fatty acids provide a broad array of cardiovascular benefits and benefit the cardiovascular system by helping to prevent erratic heart rhythms, making blood less likely to clot inside arteries (which is the ultimate cause of most heart attacks), and improving the ratio of good (HDL) cholesterol to potentially harmful (LDL) cholesterol.
One medium artichoke contains seven to 10 grams of fiber. For most adults, this much fiber provides about 20 percent to 25 percent of daily recommendations. Artichokes aren't all fiber. One medium artichoke qualifies as a good source (at least 10 percent of the daily value) or excellent source (at least 20 percent of the daily value) of vitamin C, vitamin K, folate, magnesium, potassium and manganese. The beauty of nutrient-rich vegetables like the artichoke is that you get the nutrients and fiber without a lot of calories. The nutrients mentioned above are a bargain at fewer than 65 calories.
Ingredients:
-1 large can of tuna-in-water, drained
-approx. 4 oz. of Fage 0% Greek yogurt
-1/2 can of quartered artichokes
-3 tbsp grated Romano or Parmesan cheese
-black pepper & oregano to taste
Directions:
Mash artichokes in large bowl. Add tuna, yogurt, cheese & spices. Mix well. Serve as a sandwich or wrap or with whole-grain crackers.
-approx. 4 oz. of Fage 0% Greek yogurt
-1/2 can of quartered artichokes
-3 tbsp grated Romano or Parmesan cheese
-black pepper & oregano to taste
Directions:
Mash artichokes in large bowl. Add tuna, yogurt, cheese & spices. Mix well. Serve as a sandwich or wrap or with whole-grain crackers.
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