For a few years now, protein consumption has increased. In fact, the sale of protein supplements in pharmacies almost tripled in 2024, partly because there has been a paradigm shift: previously the aesthetic ideal was “to be thin” now it is “to be strong.” Although in the case of women we continue to have the burden of extreme thinness under our heads as can be seen in viral trends such as using pill boxes to store snacks, there are many experts who are popularizing the idea that muscle mass is the best predictor of long-term health. And if we want more muscle, we need more protein.
Although they shove protein products in our eyes in the supermarket as if they were a magic solution, we don't need to supplement anything if what we eat is adequate. We can add extra protein to our meals in an easy and simple way simply by combining foods. Chef Daniela Lopez proposes a simple dinner with few ingredients and high in protein, which is also ready in five minutes.
It is a salad based on a wonderful food that we can always have at home: canned tuna in its natural state. Tuna is an oily fish with about 22 grams of protein per 100 grams, as well as calcium, potassium, phosphorus, vitamin D and B vitamins such as folic acid. This source of proteins of high biological value is also low in calories and saturated fats, but high in omega 3, and is perfect if we are trying to lose weight.
How to make a creamy tuna salad
To make this creamy tuna salad we need two cans of tuna (natural rather than in oil), a tomato, unsweetened Greek yogurt, cilantro, mustard and lemon. Chop the tomato and cilantro and mix it in a bowl along with the well-drained tuna. We mix well and set aside while we make the creamy dressing.
Although Lopez does everything in one bowl, so that the creamy sauce is more homogeneous, we are going to prepare it separately by mixing the Greek yogurt, a tablespoon of mustard (it can be American mustard, but old-fashioned mustard gives it a very original flavor), the juice of half a lemon, salt and pepper. You could add a splash of olive oil to the dressing without a problem. Now stir the sauce well until everything is integrated and when you have it, mix with the tomato, tuna and cilantro. You would already have dinner ready.
I like to eat it as a filling in lettuce tacos. You just have to put a couple of tablespoons on a leaf of a lettuce head and eat it with your hand, like with these beef ones. This way we add more vegetables to dinner and give it a more fun crunchy touch. Lopez puts it on some toasted bread, but you could also fill a corn taco, put it between a couple of slices of bread, or eat it as is.
