Make This Simple and Healthy Mediterranean Tuna Sandwich

Looking for ways to freshen up your diet for spring? Enjoy a delicious and healthy meal with this Mediterranean tuna sandwich recipe. The Mediterranean diet has shown promise when it comes to supporting cognitive function.

What makes this diet a good choice for nutritious meals? It’s high in vegetables, nuts, fish, and other nutrient-packed foods. It also swaps red meat for lean fish, which is rich in calcium and minerals.

This sandwich recipe includes many of the food types you’ll find in the Mediterranean diet. It’s got tuna, a great source of omega-3 fatty acids that might support healthy cognition. You can use this recipe to meet the Mediterranean diet’s recommended three servings of fish per week.

Using whole wheat bread instead of refined white bread also gives you nutrients that may support cognitive function. These include B vitamins, selenium, and magnesium.

The olive oil used for making this sandwich’s marinade contains healthy monounsaturated fatty acids. It’s also got antioxidants, like vitamin E and polyphenols.

 What other nutrients for the brain are in this recipe? Tomatoes also contain antioxidants, like beta-carotene and lycopene. Spinach is packed with B vitamins and other nutrients that might support cognition, like vitamins E and K, L-tyrosine, and folate.

This sandwich recipe is simple to make. You can enjoy it as a quick yet nutritious lunch, or enjoy it as a healthy dinner this spring.

Ingredients:

• 1/2 cup vinegar
• 1/4 cup extra virgin olive oil
• 1/2 tsp cracked black pepper
• 1 tsp salt
• 1 chopped tomato
• 1 red onion, sliced thin
• 2 garlic cloves, sliced lengthwise
• 8 slices whole wheat or whole grain bread
• 2 tbsp capers
• 2 cans tuna in water
• 1 cup chopped spinach leaves

Directions:

• Preheat oven to 350 degrees
• Combine vinegar, olive oil, salt, and pepper with a whisk
• Add tomato and onion slices and marinate for 10 minutes
• Rub cut side of garlic cloves on bread slices, line a baking sheet with bread slices, and bake for about 10 minutes, flipping and rotating the pan halfway through.
• Take tomato and onion slices from marinade, and place in a larger bowl
• Add capers, tuna, and spinach leaves to a bowl with tomato and onion slices
• Divide tuna mix into four portions on four slices of toasted bread
• Drizzle marinade on tuna mix, then top with the other four slices of toasted bread

Interested in other ways to help support cognitive function? Eating healthy is a great way to do so, but supplements like Prevagen may also help. Prevagen supplements have apoaequorin — originally discovered in jellyfish — that might help with cognition.