Heart At Work

The Windy City’s Best Home On The Range Tuna Sandwich….Ever!

Ingredients

Tuna

23oz. cans White Albacore TunaOmega-3 fatty acids in combination with potassium bring an anti-inflammatory effect to the cardiovascular system, which in turn benefits us by lowering blood pressure, risk of stroke and heart attacks.
1Tablespoon Avocado Oil MayonassieHellmann’s Avocado Oil Mayonnaise Dressing combines a blend of oils (avocado, canola, and soy). It is high in Omega-3’s which are good for your heart.
3Tablespoons Low Fat Cottage Cheese
1/4Thinly Sliced ShallotOnion is high in vitamins, minerals, and antioxidants. Some benefits may include reducing the risk of heart disease.
2-3Tablespoons Diced Seedless CucumberCucumbers are a good source of fiber and also great for the skin.
1Heaping Tablespoon Capers
1/2Thinly Sliced Celery StalkCelery is mainly water, but it is also a good source of dietary fiber.
1/4Teaspoon Lemon Pepper Seasoninghttp://www.basinblend or Mrs. Dash
1 Hard Boiled EggContrary to an age old belief, eggs actually are a great heart healthy option because of the presence of omega-3 fatty acids, which help raise the good cholesterol, HDL and lower triglycerides, which are the bad cholesterol.
Sliced Italian Bread
1Tablespoon Felippo Berio Olive OilOlive oil is an excellent fat that helps lower bad cholesterol, LDL’s.

Sides

1/4 Sliced Cucumber
1/4 Sliced Shallot
1Teaspoon Extra Virgin Felippo Berio Olive Oil
Dash Sea Salt
Dash Fresh Ground Black pepper
1 Wedge of Fresh Lemon juiceResearch has shown that eating fruits and vegetables rich in vitamin C reduces the risk of heart disease and stroke.

Red Beet Salad

1 Red Beet
Dash Dried Parsely or Fresh Flat leafParsley helps prevent heart disease by preventing blood vessels from oxidative damage.
3-4 Sliced Cucumber
3-4 Capers
Dash Fresh Ground Black pepper

Instructions

Tuna

First, open the cans of tuna and drain the excess water. Next, add tuna, mayo, cottage cheese, shallot, capers, cucumber, celery, 1/2 chopped hard boiled egg, and lemon pepper seasoning to a bowl and stir.
Next, toast a piece of bread, add the tuna on top, garnish with sliced egg and parsley and Enjoy!!!

Cucumber Salad

First, slice cucumber, shallot, add parsley and olive oil and fresh lemon juice. Then add a dash of salt and pepper and serve.

Beet Salad

First, slice a cooked beet and then slice a cucumber. Then, add capers, parsley, olive oil, and dash of black pepper and serve.