Rants, Rules & Recipes

An Effort to End Nutritional Ignorance

RECIPE : Tuna Salad

I’ll be honest, I’ve had an aversion to tuna salad my whole life because the only tuna I’d met came from a can and smelled like dog food.

After college I lived with 3 girls, two of whom ate canned foul smelling-dog-food-tuna fish far too often.  I found it nauseating.

Thankfully, I came to know and love tuna sashimi; which I eat it far too often.

My cousin, Megan, foodie and runner extraordinaire, sent the following email-with-tuna-salad-recipe my way.  Not sure how you feel about canned tuna; if you can stand it (pun intended) see her email below, if you can‘t, maybe find a cute and generous tuna fisherman?


Hello love!

I so went to a Mediterranean deli the other day and had the best tuna salad so I attempted to recreate it at home with a few twists. Here is a rough version on the recipe….the measurements are guesses as I just throw it all together, so you may want to play with it as well to make sure what is below actually works.
Mediterranean Tuna Salad
2 – 12oz cans premium white albacore tuna
1/2 c – greek yoghurt
1/3 c – organic mayonnaise with olive oil (I use Spectrum Naturals, can be found in Harris Teeter)
–Leave out or substitute any of the below for items you prefer
1/4 c — chopped red bell pepper
1/4 c — chopped red onion
1/4 c — chopped artichoke hearts
1/4 c — chopped sun-dried tomatoes
3 tbsp — olive tapenade
3 tbsp – small capers
1 tbsp — fresh lemon juice
1 tsp — garlic powder
salt and pepper to taste
Mix all of the ingredients together, add more or less of the greek yogurt and/or mayo to make it the consistency of wetness/dryness you prefer.
(image hijacked from yummly.com)

3 comments on “RECIPE : Tuna Salad

  1. Jennifer Darby
    January 10, 2014

    This was the first tuna salad that I have ever made and it was delicious! I’m a huge fan of greek yogurt, so I love that it is used to off-set the mayo. I made this tuna salad to my family for lunch last Sunday and my kids especially loved it. I served it in bowls with celery and crackers for dipping, which seemed to be fun for them.The real test: even my picky 18 month old son ate it! We’ll definitely be making this again sometime.

    • rantsrulesandrecipes
      January 12, 2014

      Jennifer! So glad to hear it! Love that you are exposing your youngins healthy foods too! thanks for your reading and your comments!

  2. rantsrulesandrecipes
    January 12, 2014

    Oh and anyone else reading, check out SuChef Site! Great clearinghouse site for recipes galore!!

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