Avocado and Tuna Salad on Toast
A crunchy, no-cook salad topping to have on toast. Knock up a healthy lunch in minutes!
Ingredients
- 1 red onion (peeled and diced)
- 1 can tuna (in spring water, drained)
- 2 small apple (diced)
- 2 avocado (cubed)
- 1 chicory (shredded)
- 1 small can sweetcorn
- 0.5 juice of lemon
- 8 wholemeal bread
Instructions
- If you find a raw red onion a bit strong, you can microwave it for a couple of minutes, or soak in boiling water for a couple of mins.
- Combine all of the ingredients (except the bread) in a bowl and mix gently together. Season to taste with salt and pepper.
- Serve on a slice of toast.
Notes
Prep Tips:
With the addition of the lemon juice, this will store until the next day in an air tight container in the fridge.
Health Tips:
Choosing tuna in spring water can reduce the amount of salt in our food.
Don't peel your apple for this, the skin contains a lot of the nutrients and the fibre so will slow down your digestion of the sugars (and help your food move through your bowels).
Eco Tips:
You should be able to get all the veg out of packaging.
Make sure your tuna is from a sustainable source that at least has the MSC certification. Ideally it should state how the tuna is caught or be 'dolphin-friendly' as the trawler nets used sometimes capture huge amounts of other species.
NUTRITION: Amount and (% RDA)
Calories: 510kcal (26%)Carbohydrates: 68g (23%)Protein: 24g (48%)Fat: 19g (29%)Saturated Fat: 3g (19%)Cholesterol: 15mg (5%)Sodium: 459mg (20%)Potassium: 1342mg (38%)Fiber: 19g (79%)Sugar: 17g (19%)Vitamin A: 2777IU (56%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 11mg (55%)Vitamin B5: 3mg (30%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 27mg (33%)Vitamin D: 1µg (7%)Vitamin E: 3mg (20%)Vitamin K: 289µg (275%)Calcium: 176mg (18%)Copper: 1mg (50%)Folate: 302µg (76%)Iron: 4mg (22%)Manganese: 2mg (100%)Magnesium: 140mg (35%)Phosphorus: 357mg (36%)Selenium: 63µg (90%)Zinc: 4mg (27%)
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