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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Serenely full, the epicure would say,
Fate cannot harm me, - I have dined to-day."
-Sydney Smith (1771-1845), Poet

The refrigerator light goes on...

I saw this recipe all over Spain and it was on my list of recipes to recreate. Morgan beat me to it (she's getting to be a really good cook).

There were a lot of variations, mostly in the beans. Some used smaller cannellini beans similar to the navy beans in this recipe and others large fava beans (both canned and fresh). You could use great northern or white kidney beans also. Either way, this is a great recipe and a good example of our own diet is so much like a Mediterranean style. It's tuna salad. A bit of onion, veggies, tuna, mayo... The same the world over. The only twist is the beans and a bit of basil (although a lot of American recipes do call for dill). And it's so good for you. Great healthy fats, veggies, legumes, they're all there.

Canned tuna is a great choice. It's best to choose tuna that is packed in water and add your own olive oil because you know just how much you'll be getting. The same holds true for salt. Choose tuna that has no added sodium and is packed in water. It's best to choose "light" tuna instead of "white" or albacore. The light tuna contains far less mercury.

Vinegars

For the most part I have specified what type of vinegar to use in a specific recipe.

Vinegar is almost always made from wine (or any alcoholic beverage) by fermenting the alcohol with acid, thereby producing bacteria. So, apple cider vinegar comes from just that and white vinegar comes from clear grain alcohol.

Most recipes call for white or red wine vinegar. Purchasing better quality vinegars is important to making your recipe great. Less expensive vinegars are produced in large vats, often in a day or two. More complex vinegars are made over time in much the same fashion as making wine, using oak casks and prolonged fermentation and aging.

You will see herbed vinegars on the market (like tarragon vinegar). These are simply vinegars that have been steeped with herbs or infused with other flavors.


 

Tuna and White Bean Salad



Servings = 2 | Serving size =about 1 1/2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

This recipe makes great leftovers. Keep tightly covered in the refrigerator for up to 48 hours.

1 15 ounce can no salt added navy beans (drained and rinsed)
1 4.5 ounce can low sodium light tuna in water (drained)
1/4 red bell pepper (diced)
1/4 green bell pepper (diced)
1/4 red onion (diced)
3 cloves garlic (minced)
1/4 tsp salt
1 tsp white wine vinegar
1 Tbsp olive oil
1 Tbsp reduced fat mayonnaise
fresh ground black pepper (to taste)
3 leaves fresh basil (chiffonade)

Gently mix ingredients together in a non-reactive bowl and chill.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 2

.

Amount Per Serving

Calories 311 Calories from Fat 104
  % Daily Value
Total Fat 12g 18%
    Saturated Fat 2g 10%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 29mg 10%
Sodium 387mg 16%
Total Carbohydrates 27g 9%
    Dietary Fiber 8g 33%
    Sugars 2g  
Protein 25g  
Vitamin A 12% Vitamin C 58%
Calcium 10% Iron 18%
Vitamin K 21 mcg Potassium 667 mg
Magnesium 80 mg