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Healthy Tuna Sandwich: A Departure from Mayo-slathered Comfort Food

Healthy tuna sandwichIf eating tuna sandwich brings back happy childhood memories, it must be a comfort food. If by just thinking about it you remember the taste and feel like it’s in your mouth, you must be missing it since you turned to healthy lifestyle.  If it is the mayonnaise that is making you cringe knowing how much unhealthy fats are when slathered on your white bread with it, know that there are ways to make your tuna sandwich healthier.

Discover nine ways to make tuna sandwich minus the fat-laden mayonnaise in this Huffington – Taste post by Kate Bratskeir entitled “How To Make Tuna Salad Without Mayonnaise. Because Yes, You Can”

 “… There’s nothing wrong with eating this time-honored sandwich every now and again, but there are so many delicious, healthful ways to transform a can of tuna fish into something more gourmet. Mayo’s main responsibilities are to bind the tuna fish while adding a creamy texture and a subtle flavor. These nine substitutions below get the job done, and then some. Check out these delicious, wholesome twists and you might not ever go back to the kid stuff.

Bratskeir’s list includes avocado, Greek yogurt, cottage cheese, hummus, barbecue sauce, Cannellini (white) beans, cheese wedge, Tzatziki, and mustard. Despite the varied tastes, all are creamy and can be made into interesting and delicious concoctions with tuna.

  1. Avocado is a superfood that can be mixed with tuna and jazzed up with sun-dried tomatoes, red onions, a squeeze of lemon, and other healthy stuff and spice to your taste.
  1. The Greek yogurt makes a sandwich protein rich and its creamy texture makes it so “mayo-like.” Additions like apples can make your version of a healthy tuna sandwich unforgettable.
  1. Cottage cheese is just like creamy yogurt; it has the same creaminess and richness. It is also loaded with protein and calcium. Creative additions can add zest to this concoction.
  1. You find another way to enjoy healthy hummus when you blend it with tuna to make sandwiches for breakfast, lunch and dinner.
  1. Your tuna sandwich might just taste like meat with barbecue sauce. This binder can make you forget pork as it is packed with so much flavor without the dreaded calories.
  1. If creamy is what you want, creamy is what you get when you mix Cannellini beans (or white beans) with tuna. The concoction is amazingly creamy, lip-smacking and not overpowering. Spice up the blend with some herbs or spices to take it to new heights.
  1. Tuna melt with cheese wedge is a version of a healthy sandwich that’s hard to forget. It is so easy to prepare and is much healthier than traditional tuna melts.
  1. Tzatziki is a light yogurt mix that can be used just like mayo. With garlic, cucumbers and lemon, the tuna mix gets that tang you’ll love in a tuna sandwich.
  1. For that extra kick, use mustard. It is mayo’s bolder counterpart. It provides the same binding effect, but minus the unhealthy fats and calories.

If tuna salad sandwich or tuna melt is what you imagine eating when feeling low or stressed, but you are appalled by the mayo slathered on the two pieces of bread, think creamy healthy alternatives.  Any of these nine suggestions will do, but wait… you can still make a few tweaks here and there to make it a regular in your healthy repertoire. Remove the butter or swap it with olive oil. Ease up on the cheese; use goat cheese if you must. Replace the white bread with wheat or some other whole-grain bread. And add tons of veggies in between the slices or on the side. These ways, you can indulge in your comfort food once again.

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