This lesson is 433 words, a 1 min 43 sec reading time. It is the second lesson of Lunch 2.0.

📍 Introduction: 

The ultimate comfort food, a tuna salad sandwich is both practical and delicious. Packed with protein and ~$2/serving, this lightning-fast meal is exceptionally high leverage. 

As tuna is shelf-stable, it’s helpful to have a few cans on hand for those lunches or dinners when you don’t have much in the fridge. Given its neutral flavors, it can serve as a canvas for a wide range of unique combinations. Go ahead and get creative! 

🧂Ingredients: 

*See reference guide below for inspiration

* Tuna 

* Base (e.g., bread, lettuce wrap) 

* Additions (e.g., crunchy, creamy, salty) 

* Toppings (e.g., tangy, aromatic)

✅ Instructions: 

* Gather all ingredients.

* Combine all tuna salad elements slowly (e.g., 1 tsp at a time). Taste regularly.  

* If using bread, toast in a pan & add butter towards the end. (Optional)

* Assemble sandwich. 

📝 Notes Tips & Tricks

* Tuna salad makes for a great snack (e.g., with crackers), lunch (as a sandwich), or dinner (e.g., decadent tuna melt on gourmet bread with a side of soup.) 

* Chop everything as finely as possible to encourage the melding of flavors.  

* Water-packed tuna is lower in calories but higher in omega 3s than tuna packed in oil. To use, drain the water.

* Oil-packed tuna has more flavor and is higher in caloric value. 

* Mayonnaise quality has a significant impact on flavor. Use the highest quality you can find (or make some). 

* No-salt canned is best. If you can’t find it, rinse the tuna out for a few minutes to reduce the sodium. 

* Try to seek out sustainably-caught, dolphin-free tuna.

📓 Reference Guide

🗂 Example Recipe: Sicilian-Style Tuna Sandwich

Tuna salad:

* Tuna  

* Dill (or dill weed)

* Lemon juice  

* Salt & pepper 

* Olive oil (or mayo) 

Base & Additions:

* Bread

* Butter

* Arugula

* B&B pickles

🎓 Further Study

* How to Boil an Egg [Life School]

* Pickled Red Onion [Life School]

* Green Goddess Tuna Salad Sandwich [Bon Appetite]

* How to Make Mayonnaise [YouTube] 

* Mayonnaise [NY Times]

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