These tuna guacamole stacks are a perfect sharing dish for the warmer months and very easy to make. Oh, and it tastes really good too and makes for easy entertaining!

A seafood Mexican fusion bonanza!

Ashleigh Feltham (MNutrDiet)

This lunch will impress with quality Safcol tuna, a good source of the essential omega 3 fat. This polyunsaturated fat is the type which is made up of EPA and DHA. Both EPA and DHA are the types of acids your brain needs. Omega 3 fats are anti-inflammatory fats and may help reduce the symptoms associated with rheumatoid arthritis. If you are eager to look after your cholesterol levels then omega 3 fats must be included in your diet. Omega 3 fats promote the ‘good’ HDL cholesterol and reduce the ‘bad’ LDL cholesterol.

An avocado adds another cholesterol healthy fat called monounsaturated fat. This fruit will also keep your blood pressure levels lower because it is a great source of potassium. Cumin is a constituent of curry and together with chilli powder provides both anti-microbial and anti-fungal properties. The tomatoes add a healthy dose of the antioxidant lycopene which supports your heart health and may reduce your risk of certain cancers.

Both the capsicum and lemon will help your body make collagen as they are both sources of vitamin C. Collagen is a protein needed for healthy skin, gums, ligaments, and tendons. Vitamin C is a known immune system supporter and so are onions and garlic with their unique antioxidants.

When selecting the pita bread or corn chips opt for the no added salt varieties and the whole grain choice. This will give your body more fibre, vitamins and minerals to allow the meal to keep you feeling fuller and enhance the nutrition of the meal. This Mexican recipe is sure to become a classic in your house.

This nutritional information has been created using the foodstandards.gov.au online tool. While every attempt has been made to ensure accuracy, it should be considered a guide only.