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Eat Healthy

Managing your blood pressure means eating foods that are good for you. Learn the basics of healthy eating and try some new recipes.

Eating Healthy Basics Content from Mayo Clinic Healthy Recipes

LunchTuna and avocado cobb salad

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Not just a salad, but a delicious meal—try serving with crusty whole-grain bread.


Prep time: 20 minutes

Serves 4

Ingredients
For salad
  • 4 cups red leaf lettuce, rinsed and chopped (about 8 leaves)
  • 1 cup frozen whole kernel corn, roasted (on a pan in the oven or toaster oven at 400°F for 7-10 minutes)
  • 1 cup carrots, shredded
  • 1 tomato, rinsed, halved and sliced
  • ½ ripe avocado, peeled and sliced
  • 1 cup frozen green peas, thawed
  • 1 can (6 oz) canned white albacore tuna in water
For dressing
  • 2 tablespoons lemon juice (or about 1 fresh lemon)
  • 1 tablespoon lime juice (or about 1 fresh lime)
  • 1 tablespoon honey
  • 1 tablespoon fresh parsley, rinsed, dried, and minced (or 1 teaspoon dried)
  • 1 tablespoon water
  • 1 tablespoon olive oil
Nutritional analysis per serving
Serving size: 2 cups salad, 2 tablespoons dressing
Calories: 224
Total fat 9 g
  Saturated fat 1 g
Cholesterol 18 mg
Sodium 264 mg
Total carbohydrate 24 g
Dietary fiber 6 g
Protein 15 g
Potassium 557 mg

 

Directions

Divide and arrange 2 cups of salad ingredients in each of 4 serving bowls.

For dressing, combine all ingredients and mix well. Spoon 2 tablespoons over each salad, and serve.

Tip: Look for an avocado that is slightly firm, but soft enough to be gently squeezed.

 

Source: National Heart, Lung, and Blood Institute.
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