GREEK SALAD WITH TUNA, WALNUTS AND WHITE BEANS 🥗
Nutrition information
Carbs 33
Fat 22 ( good fats)
Protein 16
Calories 345
Mix into the salad a handful of each ingredient. This salad is full of nutrients, the Mediterranean diet is good for inflammation and helps cure many diseases including depression and anxiety which is present in many families not only right now but in any one year 1 million people have depression and 2 million have anxiety in Australia! 😳
Nutritional information:
Cucumber –
4% of daily potassium, 3% daily fibre, vitamin c and k, magnesium, manganese and vitamin A
Tomato –
folate, vitamin c and k, carotenoids, phytonutrients
Feta –
source of calcium, low fodmap cheese, 28g has approx 140mg of calcium, contains high amounts of b vitamins, source of sodium, source of phosphorus and beneficial for bone health
Tuna –
omega 3 fatty acids good for brain function, 0.272g of ECA, and 0.223 from DHA, water based spring water typically better than oil based tunas, however olive oil is also good for blood pressure and heart, inflammation and antioxidants, great source of good fats too.
Olive oil – ^^
White beans -lowers the risk of heart disease, stroke, blood pressure and type 2 diabetes. 80g of raw white beans provides 132mg of calcium and a great source of protein especially for vegans or vegetarians.
Walnuts – monounsaturated fats and polyunsaturated fats, high in protein, antioxidants etc, helps with obesity, oxidative stress and inflammation
Kalamata Olives –
Iron, calcium, copper, vitamin A, oleic acid.
Balsamic vinegar –
Helps with digestion, inflammation, skin health, lowers cholesterol, reduces blood sugar, reduce hypertension, contains probiotic bacteria and antioxidant properties from the bioflavonoid produced by the grapes, along with vitamin C and polyphenols.
Salt –
In people with hypotension ( have low blood pressure) helps with electrolytes and fluid balance, good to add to food but not appropriate if consuming too much processed food products as they contain hidden amounts of sodium, therefore it’s vital to check the nutritional panel label even on “healthy” items.
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