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  • Writer's pictureDawn Hames

Tuna Patties

Here is a way to turn a can of tuna into 4 delicious patties. You can turn these patties into fish burgers with buns, mayo, and lettuce. You can also enjoy them as a lettuce wrap with leaves of romaine lettuce and mayo. Tuna patties can also be served with sides such as pasta, rice, or salads.

Interestingly, Japan is one of the world’s largest consumers of tuna, and has some of the longest-living people on the planet. Japan is considered a Blue Zone. Blue Zones are areas in the world where people typically live longer, especially living to a healthy 100 years old and beyond, relatively free of disease. There are several secrets that all these blue zones have in common. 1.) They all eat a lot of beans or legumes, about 1 cup a day divided into three meals 2.) Family is important 3.) They have a social network of friends that are a regular part of their life 4.) Exercise is built into their everyday life, not something done at a gym. 5.) Their food source is primarily plant-based, from their own garden or farm, and their food does not include chemically contaminated foods or processed food such as white flour and sugar 6.) They stop eating before they are full. 7) they live a stress-reduced life. 8.) Meat is only eaten in small amounts and sometimes only occasionally. 9.) They sleep eight or more hours a night. 10.) Their medicine cabinet is their garden

The women of Okinawa Japan are the longest living on the earth. Even though they eat soy, considered a legume, it is not genetically modified like the soy found here. Their diet is high in vegetables especially, purple sweet potatoes, some seaweed, rice, bitter melon, mushroom, and small amounts of meat such as fish. These Japanese women only eat until they are 80 percent full. In Japan, elderly women are highly respected and sought after for their wisdom. When a girl is very young in Japan, she is put into an all-girl “friends group” by her parents. This group of friends, called moai will be committed friends for a lifetime, often gathering as a group to have tea and conversation, supporting each other through good and bad times. In Okinawa there is no word for retirement in their language. They keep busy and have a purpose every day.

Tuna is an excellent and inexpensive source or protein. Tuna is also a source of omega-3 fatty acids that benefit the heart, eyes, and brain. When selecting canned tuna, look for small tuna varieties such as light and skipjack, and avoid the larger varieties such as albacore, which are more likely to contain mercury. The B vitamins in tuna help to strengthen bones and skin. Tuna is a good source of potassium and when combined with its omega-3, it is helpful in both reducing cardiovascular inflammation and lowering blood pressure.

Tuna Patties

1 can 6-ounce tuna (drained)

3 tablespoons finely chopped onion

1 tablespoon vegetable or green


1 clove garlic pressed

1 tablespoon fresh lemon juice

1 teaspoon dill weed

scant 1/2 teaspoon sea salt

1/4 teaspoon pepper

1 egg

Combine all the ingredients. Preheat a fry pan, and when heated add an additional tablespoon of olive oil to fry. Divide into four portions, and spoon into the fry pan, forming the mixture into patties with your spoon. Cook covered until browned about 6 minutes and flip and cook the other side an additional 5 minutes.

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