Kale Tuna Salad

Here is variation on the Kale Salad - pretty good, fast. The quantity of kale, actually comes from only 2.5 green leaves, and 2 purple leaves. When chopped fine and fluffed up, it seems to expand in volume.   The resulting salad:  very tasty!

Mix in one bowl to your desired integration of ingredients:

2 cups kale, chopped fine
1 can tuna, albacore solid white, canned in water (5oz)
1/2 cup, broccoli slaw
20 grapes, halved
1 oz, dried cranberries sweented with juice
1-2 Tbsp or crushed almonds
1 Tbsp lite Mayo
2 Tbsp lite non-fat plain yogurt

Serve and enjoy!


Rated a 4.45 on the Kale Scale

Tuna Kale Melt

Tuna Kale Melt ... it was pretty good. I think it might have been better with a better balance of tuna and kale, but this list of ingredients is what it took to get the 1+ cup of kale incorporated into this meal. While I ate both pieces of toast/melt, one could just go for 1/2 and eat a kale salad with it. Hmm... what an idea ... I'll do that next time!

Mix all together:
1 can (4 oz) solid white tuna packed in water.
 2 Tbsp lite mayo
1+ Tbsp dill relish
1 Tbsp sliced olives

Add and mix in with the tuna:
1+ cup kale, cut up fine

Build melt by layering on 1 slice whole grain bread:
1/2 the tuna kale mixture
1 oz of aged havarti cheese

Build a 2nd melt.

Broil both until done to your desired melted-ness.
Enjoy!


Rated a 4.58 on the Kale Scale.

Tuna With Kale

A satisfying meal, quick and easy too.

Mix together
4 oz Tuna, solid white albacore in water, drained
2 Tbsp mayo, light
1 tbsp Dill Relish
1 bunch of green onions, white part, sliced

Add and mix up
1+ cup of Kale, finely sliced

Serve with  Akmak crackers

Rated a 4.65 on the Kale Scale.

Tuna With Kale and Yogurt

Looking for a quick lunch with some protein = tunafish!  I was wondering if I could combine my cup of kale with a can of tuna. I cut the kale up with my kitchen shears to make it more fine for incorporating.  I chose to eat the resulting mixture was a dip, and used falafel chips. You could make a sandwich.  The nutrition count is only for the tunafish mixture (i.e. not the chips).

Mix together in a bowl

5 oz can of solid white tuna in water, break it up with a fork
2 oz non-fat greek yogurt
2 tbsp dill pickle relish
1 tsp balsamic vinegar
2 oz pineapple salsa with jalepeno from Whole Foods (fresh made)
1/2 tsp black pepper
1+ cup kale, cut up fine

Serve with chips, crackers or as a sandwich.


Rated a 4.64 on the Kale Scale.