Tuna mixed grain and nut salad

Tuna mixed grain and nut salad

This tuna mixed grain and nut salad is a complete meal in a bowl. It ticks all the boxes when it comes to nutrition and health. Everyone knows that we’re encouraged to make whole grains a regular part of a healthy diet. Not least to make sure we get enough fibre. Grains contain nutrients like protein, vitamins, and essential trace elements such as zinc and magnesium. Tuna is an excellent source of Omega 3 and vitamin B12, an essential vitamin needed to make DNA. Vitamin B12 also helps you to form new red blood cells and prevent the development of anaemia.

Tuna mixed grain and nut salad

Tip:  Cook up a big batch of grains then freeze in portions so they’re ready for a quick, healthy lunch or dinner. Just add tuna. Any grain can be used in a mixed grain salad but for health reasons, it’s best to use mainly whole rather than refined grains.

Did you know: All grains start off whole. However, when they’re milled into their refined form the nutritious bran (the outer layer with its fibre, B vitamins and minerals) and the germ (the nutrient-packed heart or core of the grain) are stripped away, leaving only the starchy middle layer. Once these parts are taken away, the refined grain is missing almost all of the original fibre, a large portion of the naturally occurring beneficial nutrients, and a significant amount of protein. While many manufacturers try to compensate by adding back some lost nutrients through vitamin enrichment, unfortunately, with so much of the good stuff removed, refined grains are less healthy for you.

Whole grains on the other hand include every nutritious part of the grain. And this is true for all grains, not just wheat. Everything from wheat, corn, rice, oats, barley, quinoa, farro, sorghum, spelt, and rye start as whole grains and that’s the best way to eat them.  – source: Feed your potential.

If you’re looking for more inspirational and tasty tuna recipe ideas, check out our complete range of easy to make tuna recipes.

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