Posts Tagged With: salad

Healthy, Quick, and Inexpensive Recipe: Cucumber Blackbean Tuna Salad

I don’t know why tuna has such a bad rep…packed with protein and omega-3s, cheap, and easy prep (hello, can opener!), this fish should definitely be a staple in everyone’s kitchen.  I thought I’d share one of my favorite tuna recipes today. It’s a recipe I use when I’m looking for something that’s fresh, high in protein and fiber, low in calories, and high in volume.  I probably make this at least once a week.  This is especially great for anyone trying to lose weight because the protein and fiber will make you feel full for hours, not to mention it’s a pretty generous portion size, so you don’t feel like you’re starving yourself.  Plus, the whole salad is only 357 calories! If you’d like, you could eat half of it, add a side of fruit and a cup of skim milk, and you’ve got a complete meal that way, too.

Homemade Cucumber Blackbean Tuna Salad

  • 1 cup diced cucumber
  • 1/2 cup black beans
  • 1/4 cup chopped onions
  • 1 tablespoon mayonnaise (a little goes a long way!)
  • 1 can tuna, drained
  • dash of black pepper

All my ingredients, ready to go

Dicing up the cucumber. You’re going to need 1 cup, which is about 1/2 of a cucumber.

Drain and rinse the black beans (if you used canned beans), and drain the water from the tuna.

Throw all your ingredients together in a bowl or tupperware (don’t forget to add the black pepper)

When it’s all mixed together, feel free to eat it by itself, or what I like to do is put it in a whole wheat pita or whole wheat tortilla.

I cannot tell you how delicious this, especially for the summer when its 100*F outside and you just want something cold, light, and fresh to eat.

Nutrition Facts (for entire recipe):

  • Calories: 357
  • Total fat: 13.2 g
  • Saturated fat: 1.7 g
  • Cholesterol: 66.3 g
  • Sodium: 524.1 mg
  • Potassium: 769.2 mg
  • Carbohydrates: 28.0 g
  • Fiber: 10.3 g
  • Protein: 33.9 g

Not to mention a multitude of vitamins and minerals (% daily values):

  • 5.2% Vitamin A
  • 38% Vitamin B-12
  • 22.6% Vitamin B-6
  • 13.5% Vitamin C
  • 15% Vitamin D
  • 3.6% Vitamin E
  • 4.8% Calcium
  • 12.0% Copper
  • 37.5% Folate
  • 22.2% Iron
  • 19.0% Magnesium
  • 25.8% Manganese
  • 91.1% Niacin
  • 4.8% Pantothenic Acid
  • 15.8% Phosphorus
  • 5.0% Riboflavin
  • 152.1% Selenium
  • 16.9% Thiamin
  • 8.5% Zinc

Cost breakdown:

  • 1 can tuna: $0.70
  • 1/2 cup canned black beans: $0.23
  • 1/4 cup onion: $0.09
  • 1 tablespoon mayonnaise: $0.06
  • 1/2 cucumber: $0.25

Total Cost: $1.33….and who says healthy food is “too expensive”?? This is way cheaper than anything of similar volume at a fast food restaurant (Big Mac, Whopper, etc.).  Let me know if you give it a try!

Categories: Recipes | Tags: , , , , , , , , , | 4 Comments

Take a look at this 23-page PDF guide to choosing healthy options for lunch when in a hurry– you CAN make healthier choices at fast food restaurants, at the vending machine, and with frozen meals!

Mary Rodavich, MS, RD, LDN

Part of our corporate wellness assignment this week was to create a presentation for the “Lunch and Learn” wellness series for employees at the Davis College of WVU.  Emily and I finally finished our 23-page handout titled, “Eating Healthy While Working On Campus”. The guide includes:

1.) Eat This, Not That – Morgantown Edition

2.) Healthy Vending Machine Choices

3.) Healthy Frozen Meals

To check it out, click the link below!!

Click: Eating Healthy While Working On Campus

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Categories: Community Nutrition, Education in the Community | Tags: , , , , , , , , , , , , , , | 2 Comments

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