Tuna Salad
Tuna is a great source of protein and omega-3 fatty acids, which are essential for brain and heart health. Many children with ASD do not get enough fish or vegetables in their diets, and this convenient salad has both! Lemon juice also gives it an extra little kick of vitamin C, plus healthy fat from the avocado mayo.
Tuna salad is highly customizable! You can include almost any chopped veggie you can think of! Diced cucumbers, shredded carrot, minced broccoli, even diced apples or quartered grapes! You might want to leave out the pickle relish if you experiment with using fruit! Play around with the recipe until you find a combination that works for your child.
Serving Size by Age
Concerned about mercury? According to the FDA, children can still enjoy an age-appropriate serving size of tuna fish, including light and skipjack canned tuna, two to three times per week. How much is a serving size?
Ages 2-3: 1 ounce
Ages 4-7: 2 ounces
Ages 8-10: 3 ounces
Ages 11+: 4 ounces
Adults are suggested to limit consumption to four ounces, once a week. This doesn’t mean that you shouldn’t eat tuna salad! Just be aware that tuna shouldn’t be eaten every day. If you’d like to make this recipe more than once a week, try using canned chicken for a similar texture. (More on fish/mercury and autism here).
Ingredients
1 (5 ounce) can light skipjack tuna packed in water, drained
1/2 tbsp avocado oil mayonnaise (or less to taste)
1 tablespoon pickle relish
1/2 tablespoon fresh lemon juice
Salt and freshly ground black pepper
Other additions:
Veggies: Finely chopped celery, minced red onion, shredded carrot, minced broccoli, chopped/minced bell peppers, or other chopped/minced veggies
Fruit: Chopped apples, quartered grapes, or dried raisins/cranberries
Note: Most ingredients above are linked to items at Thrive Market for your convenience. Sign up with this link to get 30% off your first order.
A note on ingredient quality: If possible, choose ingredients that are organic and non-GMO. Stores such as Sprouts, Natural Grocers, Whole Foods, and other health food stores can help finding higher-quality ingredients. If access to higher quality ingredients isn't an option for you, choose the best option that is available to you locally.
Directions
In a medium bowl, combine tuna, mayonnaise, lemon juice, and any other added ingredients.
Season to taste with salt and pepper. Serve immediately or cover and chill until serving. Serve with crackers, in a sandwich, or inside of a carved out bell pepper!
Nutrition Facts
For serving sizes, please follow guidelines in the “Serving Sizes by Age” section.
Entire Recipe:
Calories: 165 | Protein: 28 grams | Fiber: 0 grams | Carbohydrates: 6 grams | Fat: 4 grams | Sugars: 2 grams
