Alpha-linolenic acid (an omega-3 fatty acid) and oleic acid are key fats provided by avocadoAvocados are a good source of pantothenic acid, dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C [Google search, 2016].
Why they’re good for you: Loaded with potassium and magnesium, kidney beans help keep blood pressure in check, while their high fiber content helps reduce bad LDL cholesterol, fighting off heart disease. Kidney beans are also rich in iron and protein, making them a great meat substitute for vegetarians  [Google search, 2016].
Heart Health: Perhaps the most common health benefit that is attributed to tuna fish is its significant impact on heart health. In terms of reducing coronary heart disease, tuna fish 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  [Google search, 2016].
Google images, 2016
Tuna that’s green?! Ew, sounds disgusting, I know. But hold up a minute…it’s clean, filled with vitamins and minerals, and packs a serious protein punch. and hey, it’s almost Saint Patty’s day, so green is acceptable, and this is perfect to pack in your lunchbox so you don’t get pinched!
Shamrock Tuna
image1 2
  • 1 large can all white, organic tuna fish, rinsed and drained
  • 1/4 cup kidney beans, washed, drained, and dried off
  • 1 avocado, pitted and smashed
  • 1/8 teaspoon onion powder
  • 1/8 teaspoon celery seed
  • 1 tablespoon Bragg’s apple cider vinegar
  • Couple shakes of ground pepper
  • 1/8 teaspoon Mexican oregano
  • 1/8 teaspoon fresh lemon juice
  • Pinch garlic salt



  1. Add all ingredients except kidney beans in a medium sized bowl and mix together until everything is evenly combined
  2. Add kidney beans and mix
  3. Eat alone, on a piece of bread, in a wrap, on lettuce wraps, on bell pepper, or any way your little heart desires! This is perfect to pack for a picnic or school or work lunch too! Tip: If not eating immediately, leave the avocado pit in it to keep it from browning too much.
  4. Enjoy!


If you ever try a recipe, I’d love to hear from you! Upload a picture of you making it, you with it, or of the finished product and tag @seashellsandsitups on Instagram! 


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