In a small bowl, break up the tuna with a fork. Add the beans and roughly mash. Stir in the remaining ingredients. Serve at room temperature.

Makes 12 heaping tablespoons (1 1/2 cups)

Per 1-tablespoon serving: 59 cal, 5 g pro, 5 g carb, 2 g fat, 0 g sat. fat, 5 mg chol, 2 g fiber, 166 mg sodium

Olive Spread: In a food processor, finely chop 1 cup pitted black olives, 1 tablespoon olive oil, 2 teaspoons lemon juice and one clove garlic.

Basil Chickpea Spread: In a food processor, combine 2 cups fresh basil leaves (chopped), one 15-oz can chickpeas (rinsed and drained), 2 teaspoon oil, 1 clove garlic, 1 tablespoon lemon juice and 1/8 teaspoon salt.

Store-bought hummus: Check your supermarket's refrigerated deli case for delicious flavored hummuses such as Athenos, Cedar's and Tribe of Two Sheiks.

Prepared pesto: Try unique flavors such as sun-dried tomato and basil, and cilantro and walnut.

Crostini: A savory spread or a tasty tidbit tops slices of toasted baguette. To make, slice a baguette 1/2" thick and bake at 400[deg]F until the bread turns golden, about 11 or 12 minutes. Add your choice of topping.

Bruschetta: More earthy and substantial than crostini, bruschetta features toppings mounded on thick slices of grilled rustic bread. Grill or toast 3/4" slices of a good coarse Italian or country bread on both sides until golden brown. Rub with a fresh cut garlic clove while the bread is still warm. Add a spread plus fresh chopped herbs or additional toppings.