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Tuna Walnut Salad

Omega-3 fatty acids are essential, but our bodies do not produce them on their own—which means you have to get them in your diet. The best way to do that is by eating foods that contain lots of omega-3s. Fish such as tuna, salmon and sardines offer these essential oils; however, due to the high levels of mercury in fish today, it’s best to eat only two servings per week at most. Other foods containing omega fatty acids include walnuts, flaxseeds and soybeans. Omega oils reduce heart disease and cancer risk and also improve the muscle-building and fat-burning environment.


Tuna Walnut Salad

2 cans low-sodium tuna

1/3 cup fat-free mayo

1⁄4 cup chopped green onions

1⁄4 cup chopped walnuts

2 tablespoons lemon juice

2 teaspoons Dijon mustard

Pepper and garlic to taste

Rinse and strain the tuna. Combine  the tuna with the rest of the ingredients. Mix well. Refrigerate for 10 minutes. Serves four.

Each serving: calories, 158; fat, 2 grams; carbs, 0 grams; protein, 27 grams


For a great appetizer:

6 hard-boiled eggs

6 whole-wheat crackers

Slice the eggs lengthwise and remove the yolks. Fill center of the egg whites with the tuna mixture, place on whole-wheat crackers, and serve.

Editor’s note: Taylor Matheny is an Oklahoma–based fitness trainer and chef. She studied sports nutrition while learning culinary techniques and is certified in personal training and sports nutrition. Finding herself in the bodybuilding industry—she’s also an IFBB pro bikini competitor—she honed her cooking skills on contest diets. Currently, she works as a personal chef and is a spokesmodel for Myogenix.


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