Blogging since 1998. By David Wertheimer

Month: April 2025

Ideapad recipes: healthier tuna salad

I have posted a handful of quick-and-dirty recipes in this space over the years, a practice I should probably resume, given that I cook a lot more, and have both a stable of go-tos and a willingness to experiment.

In recent months, my cooking has taken on a healthy bent. I still love to eat, though, and I’ve been playing with my food prep to find ways to take care of myself while still enjoying the food I make.

One such item is tuna salad. I’ve been eating homemade tuna since middle school and making it myself for almost as long. The recipe I wrote up was easy, cheeky and reliable. But instructions like “Did you stop adding mayo out of skepticism? Fear? Seriously, add more” don’t really cut it when considering the heart health of a 50-plus man. Also, the line in my recipe about “low-fat mayo tastes as good as regular” is patently untrue, which we realized once we started buying Maria’s Homemade Tuna at Westside Market.

A few months of experimentation has landed the tuna recipe in a good place. Herewith, the updated approach, adapted from the previous one.

Ingredients:

  • 2 cans of solid white albacore tuna in water (I buy 7 oz. Kirkland cans; if you use another brand, the tin is probably a different size, so adapt accordingly)
  • 8 tablespoons low-fat mayonnaise (I buy Hellmann’s)
  • 1/4 cup fresh dill, finely chopped
  • 1/4 cup onion or similar
  • Fresh ground pepper
  • Half a stalk of celery (optional)

Open tuna cans, drain water, dump contents into a steel or glass mixing bowl.

Mash up the tuna a good bit. I use a dinner fork for this and keep it pretty informal, although getting to small pieces is important. My mom, from whom I learned the basics of this recipe, used to dice the hell out of her tuna fish with a chopping knife resembling a single-handed mezzaluna, which served to eradicate most traces of fishiness but also took out some of the texture and flavor. I no longer opt not to go that far, although you certainly can. Still, you want to break up the tuna well, because the interlacing of the ingredients is important.

Next, add the mayo. I have settled on a ratio of four tbsp mayonnaise to seven oz tuna, which creates the flavor mix and texture that makes the salad satisfying, if not as indulgent as the heavy mayo approach I used to use. It keeps the saturated fat to a reasonable level, too. Mix thoroughly.

Once tuna and mayonnaise are integrated, the supplemental items can be added. Fresh dill is my go-to now; it provides a great herbal counterpoint to the main ingredients. Onion and pepper are flavor enhancers that add depth to the mix, unlike the top note that the dill provides. I’ve been using a sprinkle of onion powder from the spice rack. Minced onion also seems to work, as would fresh onion, also finely chopped and mixed in. A couple twists of fresh ground pepper pair well with the fresh dill although any pepper will do.

Celery is a nice final note because it adds a great textural counterpoint to the sponginess of the tuna. I put in a half-stalk, diced into small but not minuscule pieces, although with the addition of the dill I don’t find it as important as I used to.

Finally, chill the tuna salad, then serve. This part has not changed: tuna is, in this cook’s opinion, best at its coldest. Good tuna salad is equally satisfying atop a green salad or in a sandwich, though this riff on Jewish-deli tuna salad deserves a matching bread to show off: rye, pumpernickel, challah or a bagel. Top with lettuce and serve. Eppes essen.

The Line Diet, an update

On December 6, 2024, my dear friend Rob Koretz passed away from heart complications. He was just 51 years old.

Three weeks later, I went in for a calcium score test. It’s a medical diagnostic that uses CT imaging to see if plaque is building up in one’s arteries. The results of my test showed up on my phone before I even got home. In the one of the greatest understatements of my life, they scared me straight.

Once I got over the shock, I tried to process it. On the scoring scale, my number was “moderate” and not “high risk,” but that, to me, was nuance. Calcium score progression and its related symptoms are largely genetic, too, and straightforward to overcome. I didn’t know any of that on December 26, though, and the news forced me into a reckoning.

I had been in a roughly two-year slide with my food intake. My weight was high: not egregiously so, as I’d been even heavier in the past, but persistently. I had developed bad habits, like walking the dog to the pizza parlor for lunch, and not paying attention to my snacking.

My reaction to the test was simple—I had to eat better, immediately and permanently. That afternoon, I did extensive homework on how to eat heart-healthy. My diet was already well-rounded, with plenty of fruits, vegetables, nuts and fish, but also loaded with starches and sweets. Those were abruptly put off-limits, along with a lot of other suspect foods. We went grocery shopping and I was a sad mess looking at everything I wanted but wouldn’t buy, convinced that the majority of the stock was going to kill me.

Eating right is not hard if you know what you’re doing. I, obviously, did not. So I booked an appointment with a dietitian associated with my doctor’s office. She was able to look at my calcium score as well as recent bloodwork and give me guidelines on calorie, fat and sugar intake. I also peppered her with dozens of questions about “bad” food, so I knew what I could get away with, as it were: how many eggs in a week, how frequently I can grab that slice of pizza, etc.

With that, I got going. I have been meticulously tracking my food, an exercise that I will drop at some point, but which has done a great job of keeping me honest and feeling empowered. I utilize Google Sheets and literally chronicle my day: I ate this much of that food which has these calories, saturated fat, added sugar and fiber totals. It’s fussy, but it’s also been fascinating. There are notes in there on the aforementioned egg and pizza frequencies as well as other tips. With it, I rarely exceed any of my daily targets.

And, of course, there’s the line diet.

I’ve written about line dieting before; I was doing it before I knew it was a thing, in a simple Excel file, on and off as I saw fit. Somehow, even when I wasn’t dieting, I’ve kept it going for 19 years. (I’m not sure what that says about me, but I think I like it.) The spreadsheet starts in 2006 and now has 14 tabs and an extremely long view on my weight. It was a natural complement to my new focus on dietary health.

My doctor gave me a weight loss goal: 28 pounds lower than where I was before my calcium scoring test. I hadn’t weighed that little since shortly after my wedding. According to my two decades of data, I’d only even gotten within seven pounds of my goal once. I began weighing myself every morning (on the world’s most reliable scale) out of curiosity and to reliably track my progress.

On Monday, 95 days after my test, I hit my target weight.

Eating with my mother-in-law a few weeks ago, she marveled at my meticulousness. “I don’t know how you do it,” she said.

“As far as I’m concerned,” I replied, “I have no choice.”

But I did have a choice, and I chose wisely. I’ve reinvented my diet and have a clear path forward to long-term heart health.

And, of course, losing a lot of weight is fun. I can’t really gain it back, so thin me is here to stay. Which means that when our nephew gets married in September, I’ll be dusting off my own wedding tuxedo for the occasion. L’chaim!

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