Tuna and roasted pepper spaghetti
Muesli #1 - Pistachio and Cranberries

Tuna Kale Sandwich

It’s time for a quick lunch. What’s better than a good old tuna sandwich?


Thought I’d add a twist to this one with some healthy ingredients. I try to use organic, locally produced ingredients. In this case I started with canned sustainably caught tuna and sprouted whole grain, organic bread (baked about 15 miles from my house). The rest of the ingredients are organic and fresh.

What you’ll need to make two delicious sandwiches:

One 5 oz. can of tuna

3-4 Tbls mayonnaise

2 Tbls spicy mustard

1/2 Tbs capers (with a dash of the brine)

2 or more large kale leaves

Cheddar cheese

Four slices of sprouted, whole grain bread


Wash the kale and cut the leaves into a size that will fit nicely on the bread slices. Pat dry with a paper towel and set aside.

Drain the tuna and place in a small bowl. If you are using tuna without added liquids (oil, water, etc.) do not drain it. For tuna packed in water or oil, you’ll want to rinse it to remove the unwanted residue. Using a fork, break the tuna into small pieces. Add the mayonnaise and mustard, and mix until well blended and smooth. Finally, add the capers and brine stirring to evenly blend them into the tuna. Set aside.

Thinly slice enough cheese to make one layer about 1/8 inch thick for each sandwich.

Toast the bread.

While the bread is still warm, place the cheese on one slice of bread. Add about 1/2 the tuna mixture and top with a generous portion of kale. Place the other slice of bread on top, cut in half. You are ready to enjoy a healthy and fast lunch.

Round out this meal with fresh fruit or a cup of soup.

© Bob Mack/Luvs Good Food



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