SR-101 Tuna Salad Sandwich
Delicious. Nutritious. Omega-3. Protein.
SR-101 TUNA SALAD SANDWICH
From my own recipe. One small tuna can makes two (2) sandwiches. Delicious tuna salad without mayonnaise, eggs, processed flour, seed oils, preservatives or chemicals!
Equipment
- Mixing bowl
- Mixing spoon
- Toaster (Air Fryer or Griddle)
Ingredients
- 5 oz tuna packed in water Do not buy tuna cans in olive oil. Some olive oils are mixed with seed oils. In this recipe, you will add your own, to be sure.
- 1 whole avocado Roughly chopped
- 1/2 cup minced celery
- 1/4 cup minced onion You can used white or red. I prefer white.
- 1 tbsp olive oil Preferably organic (make sure it comes from only one source), or extra virgin. We always use organic.
- 2 tsp lemon juice We use a fresh lemon.
- 1 tsp lemon zest (grated lemon skin) Wash and scrub lemon with baking soda, then dry. Never use lemon peal if it hasn't been properly washed and scrubbed with baking soda or vinegar. You must remove the pesticides first.
- 2 tbsp chopped fresh cilantro or parsley We use cilantro, however parsley is good too!
- 1/2 tsp kosher salt We use Celtic salt which is pronounced Keltic salt (grey). You can use Himalayan Pink salt or Baja Gold salt. Never use table salt!
- 1/4 tsp Freshly ground black pepper (to your liking) Grind the pepper yourself. Buy whole black pepper and use an electric or hand grinder.
- 1 tbsp Everything Bagel seasoning Sprinkle on top once your spread the tuna on the sandwich to avoid getting soggy.
- 4 slices Ezekiel Bread Do not use any other type of bread to see results!!! Don't cheat yourself! The bread plays a major factor concerning health, nutrition and weight.
Instructions
- Place tuna on bowl, add all ingredients (except everything bagel seasoning) and mix.
- Toast Ezekiel bread
- Spread tuna mix on toast
- Sprinkle everything bagel seasoning once the tuna is spread on toast and close.
- Cut in half or triangle
- Enjoy!
Notes
Nutritional Facts Per Sandwich
Approximate
• Calories: ~403 kcal • Protein: ~18g (Tuna: 15g, Ezekiel bread: 3g) • Fat: ~20g (Avocado: 15g, Olive oil: 4.5g, Ezekiel bread: 0.5g) • Carbohydrates: ~24g (Ezekiel bread: 15g, Avocado: 6g, Celery: 1g, Onion: 2g) • Fiber: ~6g (Avocado: 4.5g, Ezekiel bread: 1g, Celery: 0.5g) • Sugar: ~2g (Onion: 1g, Ezekiel bread: 1g) • Sodium: ~650mg (Tuna: 200mg, Ezekiel bread: 75mg/slice, Kosher salt: 240mg, Bagel seasoning: 60mg) • Cholesterol: ~20mg (Tuna: 20mg) • Vitamin D: ~2µg (Tuna: 2µg) • Calcium: ~40mg (Ezekiel bread: 20mg, Celery: 20mg) • Iron: ~1.5mg (Ezekiel bread: 1mg, Tuna: 0.5mg) • Potassium: ~450mg (Avocado: 350mg, Celery: 50mg, Onion: 30mg, Lemon juice: 20mg)Dead Carbs vs. Healthy Carbs:
• Dead Carbs: Refined, processed (e.g., white bread, sugary snacks). Low nutrients, high glycemic index, minimal fiber. • Healthy Carbs: Whole, unprocessed (e.g., Ezekiel bread, vegetables, fruits). Nutrient-rich, high fiber, vitamins, minerals, lower glycemic index.Body Processing:
• Dead Carbs: Rapidly digested, causing quick blood sugar spikes. Converted to glucose, used for immediate energy. Excess stored as glycogen in liver/muscles; if glycogen stores are full, converted to fat in adipose tissue. • Healthy Carbs: Digested slowly due to fiber, stabilizing blood sugar. Converted to glucose for energy or stored as glycogen. Excess may also become fat, but higher fiber content promotes satiety, reducing overconsumption.Differences in Use/Storage:
• Use: Both provide glucose for energy (brain, muscles). Healthy carbs release energy steadily, supporting sustained activity. Dead carbs cause energy spikes/crashes, less efficient for long-term use. • Storage: Both stored as glycogen first (liver/muscles, ~500g capacity). Excess dead carbs, due to rapid absorption, are more likely to be stored as fat. Healthy carbs, with slower absorption and higher nutrient density, support metabolism and are less likely to contribute to fat storage when consumed in moderation. Key Difference: Healthy carbs provide sustained energy, nutrients, and better metabolic regulation; dead carbs lead to quick energy, nutrient deficiency, and higher fat storage risk.
