Big Salad; with Tuna & Blueberries

Every now and then I get real hungry for a big salad with either grilled chicken or tuna on it. Last night was just such a night. Other than getting tuna fresh, which I sometimes do and usually sear it, this is the only canned tuna I ever eat: High Seas Tuna. It’s all surface, line caught, young tuna. No water or oil. Hand packed, cooked and sealed once. Makes it’s own juice, you never need to drain it, and the juice is delicious.

I can’t say enough good about it. …Except to say that the smoked? Unbelievable.

Anyway, this was a can of regular, a can of smoked, seasoned with a bit of garlic, salt, pepper, cumin, paprika and lemon juice. Alongside is romaine, chopped spinach, chopped carrot and chopped celery, dressed with olive oil, balsamic and a bit of additional lemon juice. Click for the hi-res version

Big Salad
Big Salad

Well, I don’t think I’ve yet to find a salad that a garnish of fresh, ripe, plump, juicy and sweet blueberries didn’t improve. Blueberries are almost like bacon to me: everything’s better with them. Try this: make a plain omelet in Nutiva coconut oil which has a bit of a sweet taste, top with blueberries. …And, I dunno, some fresh whipped heavy cream might work too. Just thought of that.

Alright, back to productive writing, then I’m making a "Meatza" for the first time in months. TV night tonight: American Idol and Survivor. Long time fan of both. I think House might be the only other network show I watch (that shouldn’t surprise anyone).

…Oh, yea: 80g of protein in that. I put away about 55-60 of it, more probably than most people get in a whole day.

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  1. keithallenlaw on March 30, 2011 at 18:31

    Blueberries and Tuna? I’ll admit, it sounds like something I’d come up with
    back in my get the munchies days, from smoking that crazy leave. So, sitting
    here straight, thinking about this, it actually looks very good. I’ll have to try
    this to break up my recent monotony of eating flesh. Thanks Richard.

  2. Rhys Morgan on March 30, 2011 at 19:26

    Nice, I was craving a big ass salad tonight as well, but instead of tuna and blueberries I threw in 5 slices of bacon, an avocado, mushrooms, and some left over grass-fed beef heart from the crock pot. Topped off with some olive oil and bam.. deeelicious.

  3. Gabi on March 30, 2011 at 19:27

    Me too.. Idol and Survivor! Anyhow, anybody got any ideas on what to do with a 5lb hunk of frozen tuna? Friend gave me 3 big slabs like that and I’d love to make something good with it. I’m not the most skilled cook so it has to be easy.

    • Richard Nikoley on March 30, 2011 at 20:03

      5 is a lot. If you have a local butcher, take it and have him cut it in 3 pieces with the bandsaw, frozen. You need to use it within a day or two of thaw.

      Then get on Google and push your ass.

  4. Lute Nikoley on March 30, 2011 at 20:39

    Where do you get the High Seas Tuna?

    • Richard Nikoley on March 30, 2011 at 21:15

      At the link I linked.

      • Lute Nikoley on March 31, 2011 at 09:47

        Way to0 expensive for me. That’s more than $5 a 6 oz. can. I’ll stick with the less expensive in the supermarket, even though it may not be as healthy????. Crab and lobster are bottom feeders too, but we eat them. I don’t mind the packed in oil, if it is seed oil, I squeeze it all out anyway and add my own ingredients.

      • Kevin Hughes on April 1, 2011 at 12:28

        I squeeze out the oil too, or the water if that’s what its packed in, and sprinkle the liquid on our dogs’ food. They go nuts for it.

  5. Erik on March 30, 2011 at 21:03

    Speaking of eggs+blueberries, something to try:

    Equal parts eggs and either coconut milk or heavy cream, whipped till frothy, mix in plenty of roasted-and-crushed-up pecans, and usually a bit (alright, maybe I mean a lot) of vanilla and cinnamon though depending on the mood some almond extract or ginger or allspice may be added or substituted. Either scramble the mixture like normal eggs or pour it thin and fry like crepes. Tastes like good french toast always did, but better.

    Blueberries can be added to the mix prior to cooking if you wish, or they go great added on top with some whipped cream, or maybe a rendered blueberry sauce (I have yet to take the time to pursue that option).

    • Gary on March 31, 2011 at 13:41

      Now that sounds good!

      I make scrambled eggs every morning, mainly because i’m lazy and mainly because i go to the gym 3 working days. I usually put in either fried banana, blueberries or raspberries with cream on top :)

  6. Anon on March 31, 2011 at 02:13

    Why have I never heard about that before? WHHYYY?

    • Erik on March 31, 2011 at 06:47

      Because you have yet to look it up on this site, I suppose. There are several posts on it.

    • Gene on March 31, 2011 at 18:30

      It’s also the first time I hear about this.
      I’m saving this link forever:

  7. EF on March 31, 2011 at 07:03

    Richard – Love the site. Your no bullshit philosophy is refreshing.

    Your food porn collection does not show that you eat a lot of cheese. Is there a reason for that?

    • Richard Nikoley on March 31, 2011 at 07:23


      You’re right, I don’t. The only reason is simply getting out of the habit. I’ll have a chunk now and then or, like last night I made a meatza that of course had cheese.

      So no health reason, just going with what I do and I don’t seem to crave it. Also, I feeder the pungent French cheeses but it’s just not the same if you don’t have a baguette to spread it on

  8. Kris @ Health Blog on March 31, 2011 at 09:12

    This looks pretty good, sounds like a strange mix though. Unfortunately the only tuna that is available in stores here is either dissolved in water and tastes like crap, if it is dissolved in oil then it is either soybean or sunflower oil. Yuck!

    So I guess no tuna for me.

  9. pecanmike on March 31, 2011 at 10:12

    I’m a fan of the high seas tuna. Always keep it on hand for a change of pace from my regular red meat ways. I watch almost no TV, less than 1 hour of news a week for a couple of years now, but my family watches every episode of American Idol. I think it is very good this year. Its just fun and intense and I love music.

  10. Jim Arkus on March 31, 2011 at 11:49

    When I bought my house a huge selling point for me was the 4 huge blueberry bushes in the backyard. The crop did not disappoint. I probably gave half of them away and still thought I might turn blue and round like that girl from Willy Wonka. That salad looks good – I think I’ll keep even more of them to myself this year, lol.

    • pecanmike on March 31, 2011 at 12:12

      Blueberries freeze great. Dont wash or let dry completely after washing put in freezer bag and freeze. I eat them frozen out of the bag as a snack.

  11. Trish on March 31, 2011 at 15:47

    American Idol? Survivor? AMERICAN IDOL?!?!?!?!?!?! SURVIVOR?!?!?!?!?!?

    Dude, I thought you were cool.

    Well, it could be worse–you could like “Teen Mom” or “Keeping Up With The Kardashians” or something like that (don’t laugh–my 77-year-old dad LOVES the Kardashians. It frightens me but I have to accept it).

    As someone who really doesn’t eat fish but is a big canned tuna fan I really enjoyed High Seas. And you’re right, the smoked is unbelievable.

    • Richard Nikoley on March 31, 2011 at 16:02

      No apologies. I’ve seen every episode of Survivore since about #3 of season 1, and about the same for AM. I was prepared to dump AM because of the departure of Simon, but Steven Tyler and Jlo have made it perhaps my favorite season yet.

      I like survivor mostly because I like to see the body transformations over 39 days, and then see them a few months later on the final show. They almost always get fat faced again. I like the social aspects of th game.

      For AM, I’m a super sucker for pursuing a dream with passion.

  12. Jonas on March 31, 2011 at 19:26

    Richard, Question: Why do you eat nuts? Is it because its “paleo” or because you think its a healthy food or any other reason. They dont seem to be a very healthy food to me.. lots of omega-6, lots of other anti-nutrients.

    • Richard Nikoley on March 31, 2011 at 20:20


      I eat nuts sometimes because I’m an atheist and I love taunting the devil.

      • Richard Nikoley on March 31, 2011 at 21:06

        But actually, I eat very few of them. Used to eat a lot. Now, prob less than a handful a week on average. Same as with cheese. I have just naturally gotten out of the habit.

  13. scott on March 31, 2011 at 19:49

    Ordered the high seas sampler using your link. Hope you get a referral, Richard.

  14. PK on March 31, 2011 at 21:07

    I always wondered if Survivor contestants were keto-adapated before beginning the show if they’d do much better the first few days. And all of their constant fantasies and obsession over what food they’ll eat when they go back home reminds me of the Framingham studies.

    • Richard Nikoley on March 31, 2011 at 21:13

      PK, a coup,e of seasons ago, the delusional “Coach” in his first time on the show, was the very first one to look as awesome at the final show months later as he did when he left the island.

      • Richard Nikoley on March 31, 2011 at 21:15

        But, when he cam back for the fans vs villains a season later, he had lost his washboard and quickly went down to defeat. Plus, he had lost his spirit for the game.

  15. Bryce on April 1, 2011 at 05:21

    House seems an obvious choice for you Richard, but American Idol and Survivor?

    Although I guess it makes sense – a career cynic would have to recharge his batteries by reminding himself just how lousy the average person is, and I can’t think of a better way than to watch those to shows!

    heh ;-).

  16. Kevin Hughes on April 1, 2011 at 12:33

    Blueberries are a great idea for salads. I’ve eaten more than my weight in cranberries on salads, and only recently learned of the huge sugar content of those little red jewels.

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