The Best Tuna Sandwich
Download the MIND Diet Tuna Sandwich Recipe Here
Elevate your lunch routine with our MIND Diet recipe for the best tuna sandwich! This recipe is great for a quick meal that still fuels you and gives you delicious flavor.
Get ready for a nutritious and delicious dish that embodies the principles of the MIND Diet. Discover how to create a satisfying sandwich featuring protein-packed tuna and other brain-boosting ingredients. Learn to prepare a flavorful meal that not only tantalizes your taste buds but also supports cognitive health.
According to the MIND Diet studies, incorporating fish and whole grains into your regular meal rotation is a powerful way to support long-term brain health. Fish are rich in omega-3 fatty acids—key nutrients that reduce inflammation and promote healthy brain function. Meanwhile, whole grains - like the whole grain bread we recommend here - provide a steady release of energy, keeping blood sugar stable and supporting optimal brain performance throughout the day. Studies show that regular consumption of these foods is associated with slower cognitive decline and a reduced risk of Alzheimer’s disease.
Making it easy to stick with the MIND Diet starts with having the right tools on hand. An organized kitchen and the right accessories can help you prepare nutrient-rich meals more efficiently and enjoyably. For example , we love storing our Extra Virgin Olive Oil in this olive oil dispenser. It is a simple yet essential tool for anyone looking to drizzle just the right amount of extra virgin olive oil over fish, vegetables, or whole grains. Or in this case, into the bowl with the other ingredients. It is designed for precision and ease and keeps your cooking area clean while helping you portion healthy fats with confidence.
*This post contains affiliate links. If you make a purchase through these links, we may earn a small commission at no additional cost to you. Thank you for your support!
Prep time: 10 minutes
Makes: 2 sandwiches
MIND Points: 1 EVOO, 1 LG, 2 WG, 0.5 Fsh
Ingredients:
½ a crusty baguette, whole wheat if you can find it (you could also use 4 pieces sliced whole grain bread, or 2 large pitas)
1 6-ounce can tuna in olive oil, olive oil drained (or sub chickpeas for a meat-free version!)
1 tablespoon mayonnaise (you can sub low-fat plain yogurt or hummus)
2 tablespoons lemon juice
2 tablespoons chopped red onion
¼ cup chopped sweet pickles
¼ cup chopped mild pickled banana peppers
2 tablespoons extra virgin olive oil
2 cups arugula, lightly chopped
Optional add-ins: tomato slices, fresh dill, fresh parsley, sprouts, cucumber slices, kalamata olives
Directions
Lightly toast baguette (or bread) in toaster or on stove top.
In a medium bowl, combine the tuna, mayonnaise, lemon juice, red onion, pickles, and banana peppers.
On each sandwich, lightly drizzle EVOO on bread/baguette. Add ½ tuna salad mixture. Top with arugula (about 1 cup per sandwich).
