tonnato & cruditémade by Eda

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, drained
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  • ¾ cup Greek yogurt
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  • ¼ cup extra-virgin olive oil
    heart health
  • 4 anchovy fillets
    heart healthmuscle loss
  • 2 tablespoons capers, drained
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  • 1½ tablespoons fresh lemon juice
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  • 1 tablespoon white wine vinegar
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  • 1 garlic clove, minced
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  • Salt and black pepper to taste
  • 2 cups cherry tomatoes
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  • 2 cups cucumber, cut into sticks
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  • 2 cups celery, cut into sticks
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  • 1 cup radishes, halved
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  • 1 cup bell peppers (mixed colors), cut into strips
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  • Fresh parsley for garnish
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method

  1. Combine tuna, Greek yogurt, olive oil, anchovies, capers, lemon juice, vinegar, and garlic in a food processor.
  2. Blend until smooth and creamy. Season with salt and pepper.
  3. Transfer tonnato to a serving bowl.
  4. Arrange crudités on a platter around the tonnato.
  5. 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.
muscle lossheart health
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.
heart health

nutrition per serving

Powered by USDA
Calories
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.