Dinner’s ready in less than 15 minutes!
This Tuna & Avocado Endive Wrap recipe is a nutrient-rich, quick, easy meal for any lunch or dinner during the week, or on a relaxed weekend.
A few health benefits of this dish
Tuna can be an inexpensive source of protein when canned, low in calories and saturated fat, and a good source of essential omega-3 fatty acids (1). Dietary protein promotes satiety, helping us to feel full longer, which lends to a healthy body weight (2). According to research, consuming foods containing omega-3 fatty acids, like tuna, helps increase blood flow in the brain, cognition, memory, and the ability to learn (3).
Canned tuna also provides B vitamins and iron for energy metabolism, red blood cell formation, and oxygenation of body tissues and organs (1).
Endive is a leafy green vegetable of the chicory root family that provides essential nutrients like vitamin K, folate (B9), vitamin A, and fiber (4). Vitamin K is necessary for healthy bones and blood clotting (5). Folate is instrumental in the body’s ability to produce genetic material like DNA and RNA and metabolizes the building blocks of proteins (amino acids) (6). Vitamin A is necessary for vision, reproduction, growth and development, and a healthy immune system (7). The fiber in endive supports digestive health and healthy gut flora that can positively affect body weight and metabolism (8).
Tuna & Avocado Endive Wraps Recipe:
Ingredients:
10 ounces wild-caught tuna (canned, NOT drained)
2 avocados, cut into chunks
1 head endive
optional additions: red onion, bell peppers, tomato, scallions
herbs/spices – your choice
Instructions:
Break the tuna into chunks in a bowl, add the avocado, veggies, and your choice of herbs and spices, and toss until combined.
Fill each endive leaf with the mixture and serve with your favorite green salad.
(Serves 3-4)
Enjoy!
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