tonnato & crudité
tuna-caper dip, raw veg
hot flash cook
Hot Flash Cook Tonnato & Crudité
serves 4
ingredients
- 2 cans (5 oz each) high-quality tuna in oil, drainedmuscle lossheart healthtired & low energy
- ¾ cup Greek yogurtmuscle lossbone density (I'm shrinking!)
- ¼ cup extra-virgin olive oilheart health
- 4 anchovy filletsheart healthmuscle loss
- 2 tablespoons capers, drainedheart health
- 1½ tablespoons fresh lemon juiceheart health
- 1 tablespoon white wine vinegarblood sugar & pre-diabetes
- 1 garlic clove, mincedheart health
- Salt and black pepper to taste
- 2 cups cherry tomatoesheart healthhot flashes & night sweats
- 2 cups cucumber, cut into stickshot flashes & night sweatsweight gain
- 2 cups celery, cut into sticksheart healthhot flashes & night sweats
- 1 cup radishes, halvedheart health
- 1 cup bell peppers (mixed colors), cut into stripshot flashes & night sweatsthinning hair & dry skin
- Fresh parsley for garnishheart healthmemory & focus
method
- Combine tuna, Greek yogurt, olive oil, anchovies, capers, lemon juice, vinegar, and garlic in a food processor.
- Blend until smooth and creamy. Season with salt and pepper.
- Transfer tonnato to a serving bowl.
- Arrange crudités on a platter around the tonnato.
- Garnish with fresh parsley and serve immediately.
the swaps that make it work
1 cup mayonnaise
→ ¾ cup Greek yogurt + ¼ cup extra-virgin olive oil
Greek yogurt replaces most mayo, cutting saturated fat in half while doubling protein for muscle support; olive oil keeps the sauce rich and adds heart-healthy monounsaturates.
1 tablespoon lemon juice
→ 1½ tablespoons lemon juice
Extra acidity brightens the tonnato so you need less salt and can rely more on flavor than sodium.
nutrition per serving
Powered by USDACalories
270 kcal14% DV
Protein
22 g44% DV
Fiber
2.5 g10% DV
Saturated fat
2 g10% DV
Added sugar
0 g0% DV
Sodium
650 mg28% DV
Powered by USDA where matched · % daily values per FDA guidelines
Recipes are informational — not medical or dietary advice. Draft — review & adjust.

