My turn: Tuna salad has Southwest influence

Who says tuna salad needs mayonnaise?

Inspired by recipes my parents make, I made a lighter tuna salad with a Southwestern twist ... if you can use the contrasting words “tuna” and “Southwestern” in the same sentence. Anyway, the dish can become chicken salad or even salmon salad.

Salad with a Kick

• 1 5-ounce can of tuna, chicken or salmon in water, drained

• 1 avocado, chopped

• 1 medium tomato, finely chopped

• Green chile salsa, to taste

• 2-3 tablespoons cheese of your choice, grated, optional

• Triscuit crackers

Mix all ingredients except crackers. I recommend adding enough salsa to coat everything, but not enough to make it soupy. Serve cold or warm in the microwave. Eat using crackers as scoops.

Serves 1-2.

This is a quick way to get:

• whole grains from the crackers

• protein and omega-3 fatty acid, which is good for your brain, from tuna or, especially, salmon

• the cancer-fighting properties of tomatoes

• the healthy fat of avocados

• heart-healthy green chile, which is high in Vitamins A and C.

If you’re concerned about sodium, rinse the canned meat before mixing it in and check the salsa label to be sure you have a less salty version.