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

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Madeleine Vanstory attended Duke University and began her post-graduate journey at The Elaine Clark Center working with special needs children. She went on to work as a Clinical Research Scientist running clinical trials for the CDC and developing medical devices for Welsh Allen, Abbot Labs, Roche and Johnson & Jonhson Her work included non-invansive cervical cancer detection, continuous diabetic glucose monitoring, non-harmful infant bilirubin level detection and studying Vitamin C's anti-aging effects on the skin. Madeleine attended Medical school at The Brody School of Medicine at East Carolina University and completed a residency in Family Medicine at Moses Cone Hospital in Greensboro NC. Dr. Madeleine Vanstory is a board certified Family Physician who has practiced all over the world. She has lead medical missions in Kenya and Honduras. She has participated with Operation Smile in Russia, she has patients in North Carolina, Maine, Oregon and New Zealand. Dr. Vanstory has worked the medical tents in the Marine Corps marathon in Washington DC and at the Kona Ironman World Championships. And Dr. Vanstory has marched with the Surgeon General promoting "Exercise is Medicine" at the World Congress Sports Medicine Conference. Disillusioned by the current health care system and armed with the realization that culture, nutrition and emotional well-being have a profound impact on health, Dr. Vanstory now motivates clients and patients to discover the healthiest versions of themselves through humor, counseling in her "Upgrade Your Health" Wellness Program.

3 thoughts on “RECIPE : Tuna Salad

  1. 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.

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