Yeah, I’m a little excited.
This is my first one, and I’ve been planning and dreaming about this day for over a decade. I couldn’t have gotten it published without all of you, my readers, so thank you, thank you, thank you! for being there for me, post after post!! I love you!!!
I thought I’d post this salad today, as a sort of retraction for a part of my book. (That was quick!!) Let me explain. In my book, in the chapter called “Concert on the Green,” in a lead-in for Mukimame Succotash, I wrote that I don’t like lima beans—fair enough. They’re kind of starchy and flavorless. In fact, I think a lot of you may have my back on this.
Fast forward to a couple weeks ago, when I saw a can of Bush’s Butter Beans at the store. “Butter beans,” I thought. “What are those?” I knew I needed them right away. I bought some, and when I opened them, I started eating them, right out of the can. They were the smoothest, richest, most comforting healthy thing I’d ever tried. And they came from a can! I was hooked. When I went to write the recipe for this salad today, though, I knew I had to be able to tell you what a butter bean actually is. And guess what I found out! They’re lima beans!! They’re just lima beans that are grown to maturity, and dried. You cook them like regular beans. So, since writing the book, I have discovered I do, in fact, like lima beans, just not the way my mom made them.
Since I bought the two cans of the Bush’s brand (which is really hard to find, so start nagging your grocer to carry them), I have tried another brand, which I didn’t like nearly as much, so if you see Bush’s Butter Beans, make sure you buy them.
I love this little salad, as it’s so simple—most of the ingredients are things you can keep on the shelf. Only the lemon juice and the avocado need to be fresh. It’s very high in protein, as well, which makes it great as a recovery meal after a workout. The tuna itself is going to yield about 12 grams of protein per serving, plus selenium, Vitamin B12, Niacin, and Vitamin D.
The butter beans will provide about 5 grams of protein and 4 grams of fiber per serving. And then the avocados are packed with nutrients: oleic acid (which helps lower LDL cholesterol), Vitamin B6, protein, fiber (10 g for 1 cup!), and Vitamin E.
tuna avocado butter bean salad
2 cans solid white albacore tuna
1 can butter beans, rinsed and drained
1 large avocado, sliced
juice of 1 lemon
1-2 tablespoons extra virgin olive oil
salt and pepper
Toss all the ingredients together, and adjust seasoning to taste.