Tuna-Avocado Mash with Brown-Rice Crackers

Why I made this today

Mid-afternoon joint stiffness, low-grade nausea, and that heavy fatigue. Omega-3s help my joints more than any NSAID on days like this, so I wanted fish—but fast, with zero stove time. Canned tuna in olive oil gives me a solid EPA/DHA hit without adding dairy (which can upset my stomach when inflammation is high). The recipe is not aimed at POTS; sodium is only moderate unless you add extra salt. It’s also not migraine-safe for me—histamine in canned fish can be a trigger—so I only choose this on non-migraine days.

Ingredients — single serving

Item	Amount	Bought at	Notes
Canned tuna in olive oil	1 can (5 oz), drained	Trader Joe’s	~250 mg sodium; 1 g EPA/DHA
Ripe avocado, mashed	½	Durham Farmers’ Market	Adds potassium + mono-unsat fat
Dill pickle, finely diced	1 spear	Harris Teeter	Extra crunch and tang
Red onion, minced	1 Tbsp	Farmers’ market	Skip if onion triggers you
Red-chili flakes	pinch	Pantry	Optional heat
Dried dill	¼ tsp	Pantry	Fresh if you have it
Sea salt & cracked pepper	to taste	Pantry	Add more salt if POTS symptoms present
Brown-rice crackers	10–12	Trader Joe’s	Gluten-free, light crunch

5-minute assembly (all seated)

1. Drain tuna, add to a bowl with mashed avocado.

2. Stir in pickle, onion, dill, chili flakes, salt, and pepper.

3. Serve with brown-rice crackers for scooping—or spoon it straight if nausea makes crunchy foods tough.

Nutrition snapshot

• Protein: 28 g

• EPA/DHA: ≈1 g

• Sodium: ≈370 mg (base; adjust salt as needed)

• Potassium: ≈450 mg

• Prep time: 5 min, no standing