Heart Healthy Recipes from the American Heart Association

Tuna-Stuffed Avocados with Corn Salsa

Ingredients

Servings  6  Serving Size  1/2 avocado stuffed

For the Salsa:

  • 2 ears corn, shucked and kernels cut off

  • 1 Tbsp water

  • 1 cup chopped tomato (about 1 medium tomato)

  • 1/2 cup chopped cilantro

  • 2 Tbsp finely chopped red onion

  • 1 Tbsp finely chopped jalapeño

  • 2 Tbsp. lime juice, plus more if needed (from 1 lime)

For the Tuna:

  • 1 (12.6-ounce) pouch chunk light tuna in water

  • 1/2 cup chopped celery

  • 1/3 cup fat-free, plain Greek yogurt

  • 1 tablespoon lemon juice, plus more as needed

  • 1/4 teaspoon ground black pepper

  • 3 avocados (halved, pitted)

Directions

For the Salsa:

  1. Use a knife to slice the kernels off 2 ears of corn. Add corn into a heatproof container with 1 tablespoon water, cover, and heat until cooked, about 1 to 2 minutes. Cool to use in the salsa.
  2. Prepare the other ingredients, chopping the tomato, cilantro, red onion, and jalapeno. Add into a bowl, along with the corn and lime juice.
  3. Stir together to combine. Taste, adding more lime juice or jalapeno depending on desired taste. Let sit for flavors to mingle.

For the Tuna:

  1. In a medium bowl, add the tuna. Chop the celery and add to the tuna.
  2. Into the tuna, stir in yogurt, lemon juice, salt, and pepper.
  3. Mix the prepared corn salsa into the tuna.
  4. Halve and remove the pit from each avocado. Drizzle a little lemon juice on the top of each avocado half to prevent from browning. Spoon tuna mixture into each avocado half, packing as much tuna into each one as possible. (If the pit doesn’t leave large enough of a “cup” for the tuna, spoon a tiny bit of the avocado out to fill it up with tuna.)
  5. Serve immediately or place in the fridge to chill before serving.

Quick Tips

Cooking Tip: 1 cup frozen corn can be substituted for the fresh corn. Just add into the heatproof container with 1 tablespoon water and cook; drain liquid before using. Also, 3 (5-ounce) cans of tuna in water can be substituted for the 12.5-ounce package; just make sure to drain the water.

Keep it Healthy: Avocados are a versatile, healthy fruit to have on hand. However, it can be tricky getting them ripe when you want to devour them. When ripening is needed quickly, add avocados into a paper bag with a banana and seal. Let sit overnight to quicken the ripening process.

Tip: Prefer to eat your tuna salad cold? Keep the tuna pouch or cans in the refrigerator before use so it’s already chilled; the same can also be done with the ripe avocados.

Massaged Kale Salad

Ingredients

Servings  4

  • 8 cups chopped, stemmed kale (about 1 large bunch)

  • 3 Tbsp. lemon juice

  • 2 Tbsp. canola oil

  • 1/2 tsp. yellow or Dijon mustard

  • 1/8 tsp. ground black pepper

  • 3 Tbsp. unsalted, hulled sunflower seeds

    OR

  • 3 Tbsp. unsalted, hulled pumpkin seeds (also called pepitas)

  • 2 Tbsp. grated, reduced-fat Parmesan cheese

Directions

  1. Prepare the kale: Lay each leaf onto a cutting board. Use a knife to cut each side of the kale leaf’s rib to remove and discard it. (Kale ribs are quite bitter and tough, making it best to remove.) Repeat with remaining leaves. Then, slice the kale into about ½-inch pieces. If kale is still wet from washing, dry it in a salad spinner.
  2. In a large bowl, add lemon juice, oil, mustard, and pepper. Use a fork to mix dressing together. Add the chopped kale into the bowl. Use your fingers to gently massage the dressing into the kale until the kale has wilted from 8 cups to 6 cups, just a few minutes.
  3. Top kale salad with pumpkin seeds and Parmesan cheese. Serve.

Quick Tips

Cooking Tip: Just a dab of mustard, like in this salad dressing, helps keep the oil and vinegar together in homemade dressings.

Keep it Healthy: Kale is a powerhouse when it comes to the amount of vitamins and minerals in it. Consider keeping a bag of frozen chopped kale on hand in the freezer; throw a few handfuls into soups or stews to increase the nutrition.

Tip: 1 (5-ounce) packaged container of chopped kale can be substituted for the 8 cups of kale. It’s a little more expensive than buying in a bunch; however, no washing or chopping is required.