Freedom, Business, Controversy and Fitness

Recipe: Healthy Tuna – (no Mayo or fake Mayo) Avocado (stuffed or not) Tomato or Pepper Tuna

1 can Tuna, 1 jalapeño, 1/4 avocado, 2tbsp fage 0% Greek yogurt, cayenne pepper and one large tomato.

Cut off top of tomato and hollow out like our macho tuna hand grenade recipe (posted here at this site)

Then mix ingredients above in a bowl be sure to mash avocado up and stuff tomato with mixture and enjoy

It’s that easy and much healthier than fat free mayo or miracle whip light. Instead you get the benefits of the Avocado (see below) and the benefits of the yogurt – Probiotics (digestive enzymes)

Here are 15 health benefits of avocados:

Maintain a healthy heart

Avocado contains vitamin B6 and folic acid, which help regulate homocysteine levels. High level of homocysteine is associated with an increased risk of heart disease. Avocado also contains vitamin E, glutathione, and monounsaturated fat, which help in maintaining a healthy heart.

Lower cholesterol levels

Avocados are rich in a compound called beta-sitosterol which has been shown to be effective in lowering blood cholesterol levels. According to a study, patients with mild hypercholesterolemia who included avocados in their diet for 7 days had 17 percent decrease in total blood cholesterol levels, a 22 percent decrease in both LDL (bad cholesterol) and triglyceride levels, and a 11 percent increase in HDL (good cholesterol) levels.

Control blood pressure

Avocados are also a great source of potassium, which helps in controlling blood pressure levels.

Anti-Inflammatory properties

Phytonutrient compound found in avocados, such as polyphenols and flavonoids have been found to have anti-inflammatory properties, thereby reducing the risk of inflammatory and degenerative disorders.

Promote eye health

Avocado is an excellent source of carotenoid lutein, which known to help protect against age-related macular degeneration and cataracts.

Regulate the blood sugar levels

The monounsaturated (good) fats in avocados can reverse insulin resistance which help to regulate blood sugar levels. Avocados also contain soluble fiber which keep a steady blood sugar levels.

Prevent birth defects

Avocados are rich in folate, a B vitamin commonly known as folic acid. One cup of avocado provides about 23% of the recommended daily value of folate. The high amount of folate in avocado is essential in the prevention of birth defects, such as neural tube defect and spina bifida.

Reduce strokes risk

The high levels of folate in avocados may also protect against stroke. A study has shown that individuals who ate a diet rich in folate had a lower risk of stroke than those who did not

Protect against cancer

Many studies have shown that avocado can inhibit the growth of prostate cancer. The oleic acid in avocado is also effective in preventing breast cancer.

Fight free radicals

Avocados contain glutathione, a powerful antioxidants that helps fight free radicals in the body.

Anti-aging properties

Being rich in antioxidants, avocado is beneficial in preventing aging symptoms. The glutathione in avocado may boosts immune systems, slows aging process, and encourages a healthy nervous system.

Cure bad breath

Avocados are one of the best natural mouth wash and bad breath remedies. It is cleanses intestine which is the real cause of coated tongue and bad breath.

Increase nutrient absorption

Avocado intake is linked with an increased nutrient absorption. A study suggests that, when participants ate salad included avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes beta carotene and lycopene) than those who did not include avocados.

Skin Care

The avocado oil is added in many cosmetics because of its ability to nourish the skin and make your skin glow. It also aids in treating psoriasis, a skin disease that causes skin redness and irritation.

Weight gain

The avocado has 200 calories for 100 grams. Typically, fruits has approximately 60-80 calories for 100 grams. Due to the high amounts of calories, avocado is a best diet for people who want to gain weight. Avocado is a healthy source of calories, unlike many other calorie-dense foods that may contain excess saturated fats and sugar

Nice fresh and spicy. I wish I had the pickle to give it a vinegary tang to add to the flavor profile.

What I like about this recipe is:
It neutralizes the tuna I can barely taste it and when I do taste it I don’t taste that fishy taste.

I love fresh tuna stakes such as sesame crusted ahi tuna cooked medium rare! I absolutely hate canned tuna! I eat it however; because it is good for you especially on a diet, so this recipe is golden for me!

I decided to use raw peppers to stuff instead of tomato.

I got it down to a science now!

Image above submitted by reader: Renee


Can also be done with Chicken or Egg (healthy egg salad alternative)

Get Creative! And feel free to share your combinations, and comments!

Send images to:

(That goes for any recipe here)


2 responses

  1. Renee

    I started doing this diet Monday and all ready lost 5 pounds plus working out but not done yet .. I will lbe back on next week for another 5 pound loss .. Thanks Lou for all your help

    January 9, 2014 at 1:00 PM

    • You’re welcome Renee glad I could help and thank you for the picture you submitted and your continued support!

      January 30, 2014 at 5:19 PM

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