Family Dinner Friday: Veggie Avocado Tuna Sandwich

In my practice, a common complaint is “I would eat healthy, but it’s too expensive.” This is true when talking about convenience items e.g. a store bought salad is more expensive than a burger off the dollar menu, but with a little time and effort healthy foods are cheaper and pack a much greater nutritional punch than fast food items.

Fast food meals are loaded with excessive calories, sodium, very few vitamins and minerals and are actually not that good of a value. In general, a value meal at a fast food restaurant costs $5-7 totaling $20-28 for a family of four. Panda Express offers a family feast that serves 4-5 people for $30 plus tax. KFC offers a family meal for $20.

Every Friday, we will be implementing nutritious, and easy recipes to feed 4-6 people that all cost less than $15. We will also be including additional money saving tips, what brands to look for and other ways to help cut cost at the grocery store.   

Today’s dish is an easy to make savory tuna avocado veggie salad served on whole grain bread or romaine lettuce (depending on what you and your family are in the mood for). Tuna fish is a great source of protein and has very high levels of omega-3 fatty acids, which help to reduce omega-6 fatty acids and cholesterol in the arteries and blood vessels. 

Veggie Avocado Tuna Sandwich

 By Carly Buresch

Servings: 4-6

Prep Time:  10 mins

Ingredients

3-6oz cans wild-caught albacore tuna, drained

$2.16

1 large avocado, diced

$1.69

2 tbsp spicy brown mustard

$1.69

½ medium apple, finely chopped

$0.80

½ small red onion, finely diced

$1.15

2 celery stalks, finely chopped

$1.54

½ medium cucumber, finely chopped

$0.60

1 cup baby spinach, chopped

$2.49

1/2 cup shredded lettuce

$0.99

8 slices whole wheat bread

$2.49

salt and pepper, to taste

 

Total: $15.77

Recipe Instructions

Place drained tuna in a medium bowl. Add avocado and spicy brown mustard and mash together well with a fork. Add the rest of the ingredients and stir well to combine. Serve on whole-grain bread or stand alone as a salad. Sprinkle on some salt and pepper to taste.

 

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