CLASSIC TUNA SALAD WRAPS

Classic Tuna Salad Wrap Low Carb LCHF

This riff on the classic tuna salad sandwich can easily be made low in carbohydrates. And a low carb intake means lower blood sugar spikes after a meal. It’s lunchtime comfort food at it’s finest. This recipe is also easy to make, affordable and stores well for days in your refrigerator.

Quality canned tuna is easy to find – just make sure the label says pole and line caught. The Seafood Watch app or website offers the best advice on finding good fish. Don’t like the taste of tuna? Use canned salmon. Or substitute [cooked] chicken in a can that is raised without the use of antibiotics.

 

HEALING BENEFITS

Tuna might be best known as the chicken of the sea, but offers a completely different taste and nutrition profile. This medium sized fish is a lean source of protein and easy to find as fresh or frozen filets or in a can. It also contains the healthy and essential type of fat, our healing friend omega-3. Omega-3 fatty acids have been researched to prove their ability to reduce inflammation in the body. This is important to diabetics since it is a disease characterized of high amounts of chronic inflammation. Always reference the helpful Seafood Watch website or app to find a healthy selection of tuna.

 

Celery is a common vegetable with a very identifiable taste. This affordable vegetable is a great source of digestive fiber, vitamin K and potassium. It is also very low in carbs and the carbs it does have are slow burning carbs. Celery has been used for curing bad breath, killing bad bacteria in the urinary tract and lowering blood pressure. Celery unfortunately is on the Dirty Dozen list, so only buy organic.

 

Lemons are antibacterial and have the most calcium citrate of all the citrus fruits. This is important because it can decrease the rate of formation of kidney stones. Drinking lemon juice can be used to counteract nausea, heart burn or acid indigestion. The mighty lemon can also reduce swelling, water retention and inflammation in your body. It’s antibacterial properties can help to rid the body of the bacteria that causes UTI’s (urinary tract infection).

 

PUTTING IT ALTOGETHER

Follow the instructions below to make this simple and savory meal. If you do not do well with eggs, substitute Veganaise. It is quite similar to mayo. Regular pickles or the smaller cornichons work great in this recipe. They help to add a cleansing acidity to every bite. And yellow or white onion could work in place of the red onion. Whatever you have on-hand is what we tend to use.

It’s good practice to pull out all the pots and pans you need before cooking. Likewise, pulling out the ingredients you need to measure or chop beforehand will simplify your cooking. The French call this pratice mise en place which translates to “putting in place”. It is practiced in restaurants and taught to chefs in culinary school.

Classic Tuna Salad Wrap IngredientsThe first step is to just open the canned tuna and place it in a colander. Use a fork to split up the meat into smaller bites. Let the liquid drain out while chopping the other ingredients. This is a recipe that is easier to make with the help of a mandolin. Here I used it to slice the red onion and celery to thin evenly cut pieces.

Since this is a recipe that never gets cooked, nor baked it can help to dry roast the garlic in a skillet over medium heat. I prefer not to have dragon breath after lunch, so I always take the extra ~10 minutes to lightly brown it. It also makes it easier to remove the skin. Once it cools, it just slips out.

Bring ~1 cup of water to a boil on the stove or in the microwave. Once you have the onions finely diced, pouring hot water over them will sweat out the sharp bite of the raw onion. I do enjoy onions in my food, but prefer them cooked in some manner. Your extra effort will be rewarded without having the aforementioned dragon breath.

Once the ingredients are all prepped simply put them in a mixing bowl. And mix. That’s it! Well, do not forget to store it in the fridge and serve it on top of a crunchy romaine heart leaf with a salty little pickle. Always measure out your portions for each meal to prevent over eating.

To make the romaine heart “tacos”, chop the end off of the bunch taking off about 2″. The white end tends to be bitter, so you will want to avoid it. Rinse the leaves under cold water to remove any dirt. Take two similar sized leaves and lay them in opposite directions over each other. Then spoon in the tuna salad mixture.

Serving Size: Evenly divide the tuna salad mixture between 3 or 4 containers. As with most recipes on this meal plan, the 1,500 calorie plan has 4 servings and the 2,000 calorie plan has 3 servings. One package of romaine hearts will provide enough leaves for this entire bowl of goodness. The romaine hearts are quite low in nutrition counts, so don’t worry about how many of those you consume.

 

CLASSIC TUNA SALAD
 
Prep time
Cook time
Total time
 
This riff on the classic tuna salad sandwich can easily be made low in carbohydrates. And a low carb intake means lower blood sugar spikes after a meal. It's lunchtime comfort food at it's finest. This recipe is also easy to make, affordable and stores well for days in your refrigerator.
Author:
Recipe type: Entree
Cuisine: American
Serves: 28 oz
Ingredients
  • Tuna in a Can, Pole & Line Caught, 3X (15 oz)
  • Celery pieces, ORGANIC, 2X, diced
  • Red Onion, diced, ½ c
  • Dill Pickles, diced, ½ c
  • Romaine Hearts, 1 package
  • Garlic, 1 clove, pressed or minced
  • Black Pepper ½ tsp
  • Mayo or Veganaise, ¾ c
  • Dijon Mustard 1 tbsp
  • Lemon, juice of, 1X
  • Optional: Red Chili Flakes ½ tsp
Instructions
  1. The first step is to just open the tuna and place it in a colander. Use a fork to split up the meat into smaller bites. Let the liquid drain out while chopping the other ingredients
  2. Optional: Toast the clove of garlic with skin in a dry skillet over medium heat. Remove skin after it has cooled. Then press or mince it.
  3. Optional: Bring 1 c of water to boil. Pour over the diced onion in a colander in the sink.
  4. Add all the ingredients except the romaine hearts to the bowl. Mix with a spoon or by hand.
  5. Store in the refrigerator for up to a week.

 

Photos by Flickr user TheAnimalDay.org and Harsha K R and liz west.