Recipe: Tuna, Avocado, and Tomato Mash

I like to cook but, ultimately I prefer to make meals which are quick, simple, and delicious. Lunch time is often a difficult time to find a quick healthy meal. I have found a simple recipe that I often turn to for a quick healthy mid-day meal - Tuna, Avocado, and Tomato Mash.


You will need tomatoes (I prefer cherry tomatoes).

One ripe avocado (it is difficult to find Hass avocados in Germany so I take what I can get). 

One can of tuna. 

I start by slicing the tomatoes. If you are worried about the avocado being bad then you can certainly start there because I know there isn't much sadder than cutting open an avocado to see it is bad inside!

 

Next comes the sliced avocado.

After the avocado drain and add the tuna.

Now that all the ingredients are in the bowl I like to add some seasoning. First I'll shake a little lemon juice over it. Then I'll pour some powdered garlic and ginger on. Finally depending on my mood and how spicy I want it I'll add red or black pepper. 

And now for the final step: The Mash!!!

This simple delicious meal boasts the following nutritional information. 

Calories: 436

Fat: 24 (Don't worry this is the healthy fat that you want)

Carbs: 22g (It also has 12 grams of dietary fiber from the avocado)

Protein: 39g 

I like to enjoy this as a post resistance workout meal. You may want to add some extra carbohydrates if you are using this meal as your post resistance workout meal though. It is also a great recipe for anyone who is trying to limit their intake of carbs.