Healthy Snacks/ RECIPES/ Sauces, Dips & Dressings

Probiotic Tuna Dip with Healthy Fats

Name: Probiotic Tuna Dip
Cook time: 10 min
Yield: 2-3
Ingredients: 2 cans Light Tuna in water (133g drained); 2 ½ tbsp Chosen Foods avocado mayonnaise; 1 tbsp Worcestershire sauce, organic and gluten-free; 1 tbsp sour cream, if dairy-free add more mayonnaise instead; 1-2 tbsp of kimchi water (real fermented) or kefir if not dairy-free; 1-2 tbsp Udo’s Choice Omega 3-6-9 Oil Blend; ½ lemon, juice; salt and pepper

While I would love eggs, peppers, cucumber, pickles or celery in my tuna dip, I have to cut-down on ingredients when preparing it for my children.

Kids like simple food

What means…

Serve vegetables cut into sticks for dipping instead of adding them to the tuna mixture. Nevertheless, I add extra nutrients with an essential fatty acid oil blend and the juice of kimchi to increase nutrients while keeping the dip visually simple.

As grown-ups, we like to eat our food mixed, cooked, seasoned or in combination with other ingredients. Children often like to eat foods in their raw state, separately, and sometimes even in a specific order.

Let’s have a look at some nutrients:

Fish is a great source of protein and healthy omega 3 fats (essential fatty acids/EFA’s). In regards to tuna, it is recommended to choose Light Tuna because they are lower in mercury. Sustainable fishing is another point determining which product to choose. Here is a link with information and links about mercury in fish and environmental factors. To get the most omega 3 fats from canned tuna, choose tuna packed in water rather than in oil. The omega 3 fats might mix with the fat in the can, so when you drain oil-packed tuna, some of its omega-3 fatty acids go down the drain. Since oil and water don’t mix, water-packed tuna won’t leach any of its precious omega-3s.
Talking from Omega3’s. To make sure we are getting enough of these essential fatty acids I add 1-2 tbsp of Udo’s Choice Omega 3-6-9 Oil Blend. EFA’s are responsible for vital biological functions such as cell growth and division, cell-to-cell communication, gene expression, eicosanoid hormone production, and many more. According to Udo Erasmus (an expert in that field, author of “Fats that Heal Fats that Kill” and producer of Udo’s Choice Oil Blend): “Optimum intake of foundational oils, which should contain the right ratio of omega 3 to omega 6 (2:1), is about 15ml/25kg/day. They should be mixed in food and spread out over the course of the day.”

Kefir and Kimchi are fermented foods, which function as powerful probiotics. By adding a tablespoon of kimchi juice you add flavor and nutrients beneficial for gut health.
One thing about mayonnaise… There are multiple reasons why not to use commercial mayonnaise. It is often made from soy, corn or other vegetable oils, which are high in omega 6 oils. The imbalanced ratio of omega 3 to 6 contributes to inflammation in the body. Furthermore, soy, corn and canola oils are very likely genetically modified if not labeled organic. Read more about GMO’s here. Homemade mayonnaise is easily made in less than 10 minutes and until I have found an organic product made with avocado oil I haven’t touched store-bought mayo at all. Avocado mayonnaise from Chosen Foods is a great clean product, which can be used safely without hesitation.