Crunchy Tuna/Salmon Salad: A Flavorful Boost for Oral Health
A lunchtime classic for your teeth and gums! Crunchy tuna or salmon salad provides a unique combination of nutrients and textures that can benefit your oral health while delivering a satisfying start to your day.
Ingredient List
Canned Tuna or Salmon: Opt for low-sodium varieties
Plain Yogurt: A creamy substitute for some of the mayo, adds calcium
Celery: Provides a satisfying crunch
Onion: Adds flavor and contains compounds beneficial for oral health
Whole-grain bread or Crackers: Base for the salad, adds fiber and cleaning action
Mayo (Optional): If using, choose a small amount
Squeeze of Lemon: A bright boost of vitamin C
Salt and Pepper (to taste)
Shopping List
Canned tuna or salmon (wild-caught, low-sodium options preferred)
Plain yogurt
Celery stalks
Onion (red or yellow for a milder flavor)
Whole-grain bread or crackers
Mayo (optional)
Lemon
Directions
Drain the Tuna/Salmon: Thoroughly drain your canned tuna or salmon and flake it into a bowl.
Chop the Veggies: Finely dice your celery and onion.
Create the Creamy Base: Combine the flaked fish with plain yogurt. Start with a small amount and increase until you reach your desired consistency. Add a small amount of mayo if desired, but limit it to minimize unhealthy fats.
Fold in the Crunch: Add chopped celery and onion to the tuna/salmon mixture.
Season to Perfection: Add a squeeze of lemon juice, a pinch of salt, and pepper to taste.
Assemble and Enjoy: Spread generously onto whole-grain bread or serve alongside whole-grain crackers.
Why This is Great for Oral Health
Crunchy Texture: Celery and crackers naturally clean your teeth as you chew.
Calcium Punch: Dairy from yogurt boosts calcium intake for strong teeth.
Vitamin C: Lemon juice delivers vitamin C to protect gums.
Omega-3s: Salmon is a good source of these healthy fats for gum health.
Onion Power: Onions contain antibacterial compounds that fight harmful oral bacteria.
Tips:
Substitute plain yogurt with mashed avocado for an even creamier and healthier base.
Add dill or fresh herbs for an extra flavor dimension.
This simple yet delicious crunch tuna/salmon salad offers a unique and flavorful way to incorporate essential nutrients for a healthy smile while enjoying a satisfying breakfast.