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Wednesday, September 23, 2009

Not Your Plain Old Tuna Salad

What comes to mind when I say "tuna salad"?

Perhaps the sloppy, mayonnaise based tuna mush from your childhood sandwiches? Yep, that's the one I am talking about. The one that soaked straight through the white sandwich bread by lunchtime. The soggy one that was wrapped in plastic with a juice box imprint smooshed right into it.

Or, if you had it good as a kid, a more interesting version of the aforementioned mush perhaps on wheat bread or a kaiser roll with the addition of any of the following: mustard, onions, celery, lettuce, tomato.

Regardless of which one you are thinking of, you've got another thing coming to you today. Yes, that's right. Today we are making Tuna Salad. But not just any tuna salad. It's a mayonnaise-free, kicked up, healthy, flavorful kind of tuna salad. The kind that you can eat as a balanced meal, stick in a sandwich, fold in a wrap, and feel good about afterwards.

Not Your Plain Old Tuna Salad
Serves 2-4 people depending on how you serve it

1/2 White or Red Onion, Finely Sliced
2 Large Tomatoes, Diced
3 Small Cucumbers, Halved and Diagonally Sliced (about 1/2 large English Cuke)
1/2 can (410g can) Corn Kernels, Drained
1 can (185 g can) Tuna, drained
2 tsp Dried Herbs (Oregano, Parsley, Thyme, Italian, Provencal)
2 tbsp Olive Oil
3 tsp Dijon Mustard
1 tbsp Balsamic Vinegar
100 grams (about 1/4 cup) Feta Cheese, crumbled
Salt and Freshly Ground Black Pepper to taste
Handful of Kalamata Olives, optional

Place all ingredients in a large bowl or ziplock bag. Toss together.
It's as simple as that!
Serve as a salad with your favorite bread, toast, roll, or cracker on the side. Make it pasta salad by cooking 2 cups of your favorite shaped pasta (short pastas like fusilli, penne, or macaroni work best). Or turn it into a sandwich, pita, or wrap.


  1. H, :)

    I don't like mayonnaise, I do eat them on fastfood burgers but that's about it.. Thanks so much for sharing this

  2. This is a great version of tuna salad. So healthy with all of those veggies!