Caprese Tuna Salad

I've been trying to keep food simple lately. Work has been a little hectic lately. The kind of days where your to-do list runs off onto two pages. This has left me with little energy and time for cooking. That is why this recipe does not involve any pots, pans or heat. Just grab a bowl and a cutting board and dinner will be ready in 10. In fact, you don't even really need to measure things. Go ahead and eyeball it! Salad is salald.

This recipe just sings summer to me. Juicy ripe tomatoes, creamy mozzarella, aromatic basil and crisp cucumbers with a little baby spinach, tuna and balsamic vinegar. How can something so easy be so gooodd?? And actually good for you?

Tuna: Ridiculously high in protein and low in calories. One can has up to 42 grams of the stuff that helps you build and maintain your muscles, all for about 200 calories. A single can of water-packed tuna also contains around 200 percent of your daily recommended value for selenium. While you don't hear much about it, the trace mineral has antioxidant properties, prevents cell damage and protects against cancer.

Spinach: Aside from kale, this is probably one of the most nutrient-dense foods you can find! It is anti-inflammartory thanks to the compound quercetin. This may not sound like much, but inflammation is the cause of virtually all major diseases from heart disease and cancer to arthritis. It also packed with flavonoids that give spinach its antioxidants and anticancer properties. It contains carotenoids that protect against macular degeneration and promote eye health. It's one of the best sources of Vitamin K (strong bones), which activates a compound called osteocalcin that helps your bones hold onto calcium! It loaded with calcium, magnesium, vitamin A, C and D, folic acid and iron. I could say more, but I'll leave the list at that for now.

Tomatoes: Vegetable or fruit? Whatever you want to call them, they are a rich source of the carotenoid lycopene, which protects against cancer. Most notably, it has shown to protect against prostate cancer, but research also suggests it may protect against lung, stomach, pancreatic, colorectal, esophageal, oral, breast and cervical cancers.

Cucumber: Super hydrating which is just what you need when it's hot! They are very low in calories too and a surprisingly good source of vitamin K (strong bones).

Caprese Tuna Salad

Serves 4

Prep time: 10 min.

Ingredients:

________________________________________________________________________________

2 cups of chopped tomatoes (I like cherry, but any kind will do!) 

1 cucumber, chopped

3 cans of tuna packed in water, chunked

250 grams fresh (soft) mozzarella, chopped

1 bundle basil, chopped or torn

1 bag of baby spinach

Dressing:

Juice 1 lemon

1/2 tsp. dijon mustard (optional)

6 T. balsamic vinegar

6 T. olive oil (adjust accordingly, I like my dressing more acidic than most!)

Salt and pepper

Directions:

________________________________________________________________________________

1. In a large bowl, combine tomatoes, cucumbers, tuna, mozzarella and basil.

2. In a small bowl, whisk together dressing ingredients and pour over the tuna mixture.

3. Plate spinach and top with tuna mixture.