Tag Archives: avocado

Tuna Burgers With Smashed Avocado and Tomato

 

tuna burger topped with smashed avocado and tomato on a whole grain bun on plate with baby carrots

Tuna burgers are ready in less than 30 minutes!

We make tuna burgers with smashed avocado and tomato a lot at our house.  I love the recipe so much that I included it in my book, Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy. 

If you’re looking for an affordable, meatless meal, or you want a break from regular hamburgers, give these burgers a try.

Canned tuna helps you include seafood at least twice a week

Experts suggest that adults eat at least two fish meals weekly, and that pregnant and breastfeeding women consume two to three meals a week. However, you don’t need to be pregnant, breastfeeding, or trying to conceive to enjoy the benefits of these burgers!

My burgers are made with canned tuna, an inexpensive, convenient source of several nutrients, including protein, iodine, and omega-3 fats necessary for an adult’s heart health, and for a baby’s brain development and vision.

 

empty tuna can to form tuna burgers

Use an empty tuna can to form the burgers so that they are uniform in size and fit on the buns or English muffins.

 

 

golden brown tuna burgers in skillet

The tuna burgers should be cooked until golden brown and slightly crispy on the outside.  


Pro Tip

Make a double batch of this recipe and freeze half. They are easy to reheat for a quick lunch or dinner.


cooked tuna burgers wrapped to freeze for later use

Wrap cooked, cooled tuna burgers well and date the package. They will last for several months in the freezer. Reheat in the microwave and make the avocado/tomato topping just before serving.

tuna burger on bun topped with avocado-tomato mixture

Delicious and nutritious Tuna Burgers With Smashed Avocado and Tomato pack omega-3 fats, fiber, protein, and much more!

 

Tuna Burgers with Smashed Avocado and Tomato

A budget-friendly, meatless option for lunch or dinner.
Prep Time10 minutes
Cook Time10 minutes
Course: Main Course
Cuisine: American
Keyword: easydinnerrecipe, fishmeal, tunaburger
Servings: 4

Ingredients

  • 4 5 1/2-ounce cans or pouches of tuna, drained
  • 1/2 cup seasoned bread crumbs
  • 2 large eggs
  • 3 tablespoons finely chopped shallots or red onion
  • 2 teaspoons dried dill
  • 1 tablespoon canola oil
  • 1 pitted ripe avocado, cut into 1/2-inch pieces
  • 2 small tomatoes, cut into 1/2-inch pieces
  • 4 2-ounce whole wheat: sandwich buns, sandwich thins, or English muffins, toasted if desired

Instructions

  • Place the tuna in a medium mixing bowl and break into small pieces with a fork.  
  • Add the bread crumbs, eggs, shallots, and dill, and stir until combine well.  
  • Form the mixture into four burgers of equal size.
  • In a medium skillet, heat the oil over medium-high heat. Cook burgers for about four minutes on each side.
  • In a small bowl, combine the avocado and tomato until just mixed, mashing lightly while stirring.  
  • To serve, place burgers on sandwich buns and top with the avocado-tomato mixture. 

Notes

Per serving: 
430 calories; 14 grams fat (3 grams saturated fat); 139 milligrams cholesterol; 810 milligrams sodium; 40 grams carbohydrate; 8 grams fiber; 39 grams protein

tuna burgers with avocado and tomato pinterest

No Added Sugar Shamrock Shake (vegan)

vegan matcha green smoothie shake

Fast food green drinks are fun to sip, especially around St. Patrick’s day, but they are usually overly sweet and low on nutrition. If you’re looking for a healthier beverage, this no added sugar shamrock shake is for you.

This delicious drink supplies one and a half servings of fruits and vegetables, nine grams of fiber, calcium, heart-healthy fat, and much more, and it gets some of its vibrant color from matcha. 

What is matcha? 

Matcha is ground green tea that’s typically used to make a hot beverage. As a powder, matcha is potent and a little goes a long way in terms of flavor and color.

Does matcha have health benefits? 

Matcha and other green tea contains antioxidants that may fight cancer.  Drinking green tea on a regular basis is linked to lower blood pressure and lower levels of LDL, or bad, cholesterol in the blood.

However, there’s not much research on matcha itself. Even though matcha is a type of green tea, experts aren’t sure that it has the same effects as other green tea on health.

Does matcha have caffeine? 

Matcha contains caffeine, but relatively low levels. As a result, this no added sugar shamrock shake provides a gentle energy lift, rather than a jolt.

different kinds of matcha green tea powder

I use McCormick Gourmet Organic Matcha Green Tea with Ginger Seasonings*.  It supplies about 4 milligrams of caffeine per serving, which is the same amount of caffeine as 12 ounces of decaffeinated coffee.

vegan matcha green smoothie with a bowl of matcha powder

When you make the smoothie with regular matcha, the caffeine content is about 50 milligrams, which is still far less than coffee. For example, 16 ounces of Starbucks coffee has 330 milligrams caffeine.

I hope you enjoy this better-for-you drink that you can make with a soy beverage so that it’s vegan, or with dairy milk. It’s your choice!

No Added Sugar Shamrock Shake

A delicious and nutritious version of sugary fast food milkshakes.
Prep Time5 minutes
Cook Time0 minutes
Course: Snack
Cuisine: American
Keyword: banana, greensmoothie, milkshake, shamrockshake, vegansmoothie
Servings: 1

Ingredients

  • 1/2 cup baby spinach or kale
  • 1/2 medium frozen banana, sliced
  • 1/2 pitted ripe avocado, sliced
  • 1/2 cup unsweetened fortified soy beverage or 1% low fat milk
  • 1/2 tsp. matcha

Instructions

  • Place all the ingredients in a blender or food processor. 
  • Blend on high speed for 1 to 2 minutes or until smooth.
  • Pour into a glass and drink immediately.

Notes

Nutrition information: 281 calories; 16 grams fat (3 grams saturated fat); 6 milligrams cholesterol; 76 milligrams sodium; 32 grams carbohydrate; 9 grams fiber; 8 grams protein

*I did not receive compensation or product from McCormick or Organic Living Superfoods and they are not my clients.

green match smoothie drink

%d bloggers like this: