Diary of a Nutritionist

Growing up, tuna salad (or tuna fish, as we called it) was one of those staple foods that mom would grab from the pantry, and toss with a few hefty blobs of mayonnaise.  It would then sit, in all it’s creamy glory, in a little bowl, awaiting a bunch of eager mouths, and a box of saltine crackers.

As a young girl, I am not sure if I liked the tuna, but I did love the mayonnaise. When I ordered a sandwich, I asked for extra–  “May I please have a mayo sandwich with tuna?”   Yum… not…

Now, I cringe at the sight of mayo, and it is no longer welcome in my household.

Oh, mayo… I cannot begin to lament just how unnecessary you are in any diet.

Why, you ask? Mayo, is basically a dense concoction of oil (typically soybean oil), sugar, whole eggs, eggs yolks and salt. Oil is a dense food by itself.  When it is mixed with something dense like eggs, it becomes even more difficult for the body to digest, and breakdown.  Sugar is a whole other story, in itself.  It is no wonder to me that people complain that mayonnaise “just doesn’t sit well with them.” Of course it doesn’t.  No stomach wants to deal with having to breakdown that mess of pasteurized ingredients.

Although, tuna in a can, is no longer a staple in my diet, I was desperate to create something for my family that would:

- Give them a reason to hand over the mayonnaise

- Give them a reason to put down the Italian, ham and salami sandwich, grilled cheese, pizza, and cheese and crackers (on occasion, of course… beggars can’t be choosers here)

- And create a tuna salad that they would sincerely enjoy

Great news.  It worked.  You can make an equally delicious, and creamy, tuna salad, without the mayonnaise, and the bellyache.

Creamy Tuna Salad, Without Mayonnaise

Makes about 6 servings

• 2 cans dolphin safe tuna

I love Whole Foods Solid, White, Albacore Tuna.  It is dolphin-safe, and it is packed in Spring Water. Not vegetable broth, not oil and it does not contain other additives like Soy.

• 1 tbsp cold-pressed olive oil  (MUFA)
• 1 stalk of celery, chopped, (helps to liquify, offers natural sodium)
• 8 baby carrots, chopped, (cancels out some of the fishy-taste, offers sugar in place of the sugar in mayonnaise)
• Celtic Sea Salt, to taste
• You can also toss in a dash of raw garlic, if you so choose…

In your blender, chop the carrots, celery, and drizzle in some of the excess juice from the can of tuna. Next add half of the olive oil. Blend. Slowly add in the drained tuna and remaining olive oil.  Blend until creamy, or slightly chunky.

This tuna salad is just the right amount of sweet, salty and creamy.  I assure you, you will not be missing the creamy mayonnaise.  It is my simple version, of a healthy tuna salad.  If you wish to have a properly combined meal, enjoy over a delicious raw salad.  If not, my family likes to enjoy this plain, or on sprout bread.