Last week, the 13-year-old winner of the Scripps National Spelling Bee stated with confidence that he almost always eats fish before a competition because, “it’s good for the brain.” Evan O’Dorney, who often orders a tuna salad sandwich from Subway, is clearly one smart cookie!
Recent studies confirm a link between seafood and brain development. One study from Rush University Medical Center in Chicago found that a diet rich in seafood reduces the rate of cognitive deterioration in the elderly. For those of us (especially overworked cookbook authors) who experience signs of cognitive deterioration on a daily basis, this is great news!
To get more seafood into your diet, try this super-easy recipe.
Scoop-It-Up Tuna Salad
Makes 2 Servings
One 6-ounce can solid white or light tuna in water, drained and flaked
1 small carrot, shredded (about 1/2 cup)
3 tablespoons light canola mayonnaise
Salt and pepper
Scoopers: Baked tortilla chips, cucumber wheels, mini whole wheat pitas, whole grain crackers
Combine the tuna, carrot, mayonnaise, and salt and pepper to taste in a medium bowl and mix well.
To pack for a school lunch, place the tuna salad in a plastic container with a tight-fitting lid. Pack “scoopers” in separate containers.
Nutrition Information per Serving: 200 calories, 9g fat (0.5g saturated, 1.5g omega-3), 530g sodium, 6g carbohydrate, 1g fiber, 20g protein, 90% vitamin A
Watch a video clip of this recipe on MealMakeoverTV.com:
http://www.mealmakeovermoms.com/flash/tvTunaSalad.html
Thursday, June 7, 2007
Fish is Brain Food!
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4 comments:
Thanks for the recipe. I love tuna, but never thought about adding carrots. For more adventurous flavor, I add a little curry powder and serve with a slice of apple on top, yum!
Love your cooking video about tuna! I have been confused with all the talk about mercury in tuna so it's good to know that I can safely eat tuna and serve it to my kids. Thanks Moms! Keep those cooking videos coming.
Great recipe! I have used applesauce in place of the mayo, and added chopped almonds and chopped seedless grapes. My kids love it. Any reason to limit ones tuna intake as an adult? I really enjoy your videos...very informative, and great serving suggestions. Thanks Moms!!
In 2004, the Environmental Protection Agency (EPA) advised women of childbearing age, pregnant women, nursing moms, and young children to avoid large predator fish including shark, king mackerel, tilefish, and swordfish. The reason: potentially high levels of mercury, a harmful toxin. The advisory also recommended limiting albacore (“white”) tuna to one 6-ounce can a week for this population. No limits were set for the rest of us!
Keep in mind that canned light tuna is considered a low mercury fish (FYI, other popular low-mercury fish include shrimp, salmon, catfish, and pollock).
The American Heart Association recommends eating at least two seafood meals a week. So go ahead and enjoy a variety of fish, including tuna.
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