Italian Tuna Salad

This fresh and vibrant Italian tuna salad is the perfect dish when you’re low on groceries but still want to prepare a healthy, flavorful meal. This salad combines pantry staples with fresh ingredients to create a satisfying and fertility-friendly meal.

Ingredients

• 1 can solid white tuna in olive oil or water
• 6 cherry tomatoes, halved
• 4 endive spears, cut into 8 pieces
• Small handful of green beans
• 2 small red bliss potatoes (or similar variety)
• 2 tbsp small black olives (e.g., Nicoise, taggiascha, or Kalamata)
• 1 boiled egg, peeled and quartered
• 1 small red onion, peeled and sliced
• 3 oz virgin olive oil (or pure)
• 2 oz sherry, red wine, or other vinegar
• 1 tbsp capers (optional)
• ¼ tsp salt
• Fresh pepper, to taste

Instructions

Step 1: Cook the Vegetables

1. Bring a pot of salted water to a boil. Add the green beans and cook for 5 minutes. Once done, remove with a slotted spoon and cool them by running them under cold water (blanching).
2. In the same water, cook the red bliss potatoes for about 20 minutes or until tender, but not falling apart. Once done, rinse them with cold water and cut them into quarters.

Step 2: Prepare the Salad

1. Open the can of tuna and drain it. Add the tuna to a large mixing bowl and break it apart with a fork.
2. Add the cooked potatoes, cherry tomatoes (cut in half), and the endive spears (cut into 8 pieces lengthwise) to the bowl.
3. Add the olives, green beans, boiled egg quarters, and some sliced onion (to taste).
4. Add the olive oil, vinegar, salt, and freshly ground pepper. Toss gently to combine all ingredients.

Step 3: Serve

Serve the salad in two equal portions, either on plates or in a large bowl.

Male Fertility Benefits

• Tuna: Packed with protein and omega-3 fatty acids, which support healthy sperm production and motility.
• Olives and Olive Oil: Rich in monounsaturated fats, which are important for hormone balance and overall reproductive health.
• Eggs: High in protein and essential nutrients, including choline, which supports sperm health.
• Green Beans: Rich in antioxidants, which protect sperm from oxidative stress.
• Potatoes and Tomatoes: Provide important vitamins and minerals, including vitamin C and potassium, which promote overall reproductive health.

This Italian tuna salad is a delicious, nutrient-dense meal that supports male fertility while satisfying your taste buds.