Healthy Tuna & Sprouts Sandwich You’ll Keep Making

January 28, 2017 0 Comments

Everyone has their own version of the tuna sandwich. My husband who is from California grew up eating tuna sandwiches with avocados (or as he would call it: “avos”) and celery while the Filipino version (served during birthday parties and our lola’s classic merienda) is extra creamy laden with mayonnaise and cheese which is totally yummy and totally fattening too!

It is also the quintessential deli food however, when you make it at home you control the ingredients. Here’s my simple, healthy recipe:

Tuna & Sprouts Sandwich

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Ingredients:

2 cans of tuna flakes in water (this will eliminate extra sodium or salt)
1 tablespoon Veganaise (available in Healthy Options) or low-fat mayonnaise or olive oil
1 handful of organic alfalfa sprouts (available in selected groceries, delis and organic markets)
bread (ideally, whole grain bread), for this recipe I used an English muffin (my body is intolerant to wheat bread)
chili flakes or cayenne pepper
freshly ground pepper
1 tbsp. of fresh lime or lemon juice
NO SALT

Directions: Lightly toast the bread and set aside. In a bowl, mix all the ingredients.

jenniepperson.com_tuna&sproutssandwich

Health Benefits of Alfalfa Sprouts

One cup of alfalfa sprouts supplies 2.7 milligrams of the 75 to 90 milligrams of vitamin C you need each day for a strong immune system and healthy skin. A serving of alfalfa sprouts supplies small amounts of bone-building calcium and potassium for healthy muscles and a normal heart beat. You also get tiny doses of magnesium, iron, folate and vitamin A from a serving of alfalfa sprouts. Alfalfa sprouts are one of the most significant dietary sources of phytoestrogens, which are beneficial compounds in plant foods that can help reduce your risk of heart disease, cancer and osteoporosis. It contain compounds called saponins, which can help lower your LDL, or bad, cholesterol while also increasing your HDL, or “good” cholesterol. Saponins might also help boost your immunity.

Important: Make sure that the sprouts are rinsed properly and are grown organically. Alfalfa sprouts have been linked to outbreaks of salmonella or E. coli. Salmonella and E. coli are types of foodborne illness that cause abdominal pain, nausea and vomiting.

jenniepperson.com_tuna&sproutssandwich

The perfect pre and post workout meal.

jenniepperson.com_tuna&sproutssandwich

This recipe gives you both the creaminess and crunchiness of the classic tuna sandwich without the guilt. Take a bite!!

Let me know how you like it.

 

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Jenni Epperson

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