Tag Archives: #avocado

Tuna Burgers With Smashed Avocado and Tomato

I make these tuna burgers a lot. I love them so much that I included them in my latest book, Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy. Don’t worry – you don’t need to be pregnant, breastfeeding, or trying to conceive to enjoy the benefits of these burgers! Experts suggest that adults eat at least two fish meals weekly, and that pregnant and breastfeeding women consume two to three meals a week. My burgers are made with canned tuna, an inexpensive, convenient source of several nutrients, including protein, iodine, and omega-3 fats necessary for heart health, and for a baby’s brain development and vision.

Tuna Burgers With Smashed Avocado and Tomato are ready in less than 30 minutes!

 

Tuna Burgers With Smashed Avocado and Tomato

Makes 4 servings.

4  5-1/2 ounce cans or pouches of tuna, drained

1/2 cup seasoned bread crumbs

2 large eggs

2 tablespoons finely chopped shallots or red onion

2 teaspoons dried dill

1 tablespoon canola oil

1 pitted avocado, chopped into 1/2-inch pieces

2 small tomatoes, chopped into 1/2-inch pieces

4 2-ounce whole-grain sandwich buns or whole-wheat English muffins

Place the tuna in a medium mixing bowl and break it up into small pieces with a fork.  Add the bread crumbs, eggs, shallots, and dill, and combine well.  Form the mixture into four 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.

 

In a medium skillet, heat the oil over medium-high heat. Cook burgers for about four minutes on each side.

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

 

I usually make a double batch of this recipe because they are easy to freeze and reheat for a quick lunch or dinner.

Wrap cooked 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.

 

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 mixture. Enjoy with baby carrots for extra crunch and more vegetables.

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

 

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

Luck of the Irish Green Smoothie

You don’t have to be Irish to celebrate St. Patrick’s Day. You don’t even need to wear green – you can drink it instead! Sip this no-added-sugar version of a fast-food shamrock shake and count yourself lucky for all the good nutrition and great taste it supplies.

This delicious smoothie supplies one and a half servings of fruits and vegetables, nine grams of fiber, nearly as much calcium as a glass of milk, heart-healthy fat, and much more. You won’t find all that in a pre-fab artificially colored shake from you-know-where!

The recipe calls for matcha, which is finely-ground green tea leaves. Matcha has phytonutrients, plant compounds that protect cells against damage. It also contains caffeine.

When you use McCormick Gourmet Organic Matcha Green Tea with Ginger Seasonings*, the caffeine content is about approximately four milligrams, about the same as a 12-ounce cup of decaffeinated coffee.

If you use regular matcha, the smoothie has about 50 milligrams of caffeine. For the sake of comparison, 16-ounces of Starbucks brewed coffee has 330 milligrams.

It’s possible to leave matcha out of the smoothie without changing its great taste.  You can also make it vegan by using unsweetened fortified soy beverage instead of dairy.

Enjoy!

Luck of the Irish Green Smoothie

Makes 1 serving.

1/2 cup chopped kale (or spinach)

1/2 medium frozen ripe banana, sliced

1/2 pitted ripe avocado, sliced

1/2 cup 1% low-fat milk*

1/2 teaspoon McCormick Gourmet Organic Matcha Green Tea with Ginger Seasoning, or regular matcha

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

* Swap 1/2 cup unsweetened soy beverage to make it vegan.

Per serving (using kale and 1% low-fat milk):
281 calories; 16 grams fat (3 grams saturated fat); 6 milligrams cholesterol; 76 milligrams sodium; 32 grams carbohydrate; 9 grams fiber; 8 grams protein

*McCormick is not a client of mine, and neither is Organic Living Superfoods.

%d bloggers like this: