Health Claims and Blueberry-Cherry Tuna Salad

by Joanne on June 7, 2011

The results are in! Based on findings by the European Food Safety Authority (EFSA), the winners are (as printed in the May issue of Nutritional Outlook):

1. Caffeine and Exercise Endurance – The Cause and Effect relationship WAS established between caffeine and an increase in exercise endurance. Caffeine consumed at doses of 3mg/kg of body weight, 1 hour prior to exercise will produce the claimed effect (energy boost!). *To get an idea of how much the 3mg/kg is and ave. caffeine in favorite beverages, check out this link by Joe Friel

2. Walnuts and improved circulation – It was found that the daily consumption of 30 g of walnuts CAN improve blood circulation, reducing the risk of heart attack. *30 g of walnuts is about 1/4 cup.

3. Xylitol, Sorbitol, and other Alternative Sweeteners – Foods and drinks with the artificial sweeteners will minimize tooth decay as compared to sugary food and drink. The artificial sweeteners were also found to reduce blood glucose response after eating (No Sugar Spikes!)

And there you have it. All the information we wanted to hear. Now… here’s the recipe you wanted to make:

Blueberry – Cherry Tuna Salad

If you don’t enjoy tuna, this salad will easily cater to the substitution of chicken or turkey.  The ingredients look a little “fishy” (ah HEM!) but come together for a seriously delicious, fruity, healthy, complete meal salad.

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Serves 3 – 4

  • 6 oz can White Flake Tuna packed in water – drained
  • 2 celery stalks, dices
  • 1/2 red bell sweet pepper, diced
  • 1 green onion, green parts only, chopped
  • 1/3 cup wild blueberries *Drain and pat dry if using canned (packed in water) or simply wash & dry if using fresh.
  • 1/4 cup dried cherries *you may also substitute dried cranberries
  • 3 TBS non fat strawberry yogurt (if you prefer lemon, vanilla, or some other fruit flavor, use it)
  • 1/4 tsp salt
  • 3 cups fresh baby spinach

In a bowl, combine all the ingredients EXECEPT the spinach.  *Be careful when mixing in the blueberries, you don’t want to break them.

In serving dishes, equally share the spinach. Top with equal servings of the tuna salad mixture.

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ENJOY!

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