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Hi! I’m Melissa

When I was young I had wings, but they were taken from me. When I turned 50, I took them back. I’m now a Chef, Photographer, Fitness Nerd, and an Artist. This is my diary about food, fitness and adventure along with tips to master midlife & live a more fulfilling life at any age. Click here for my About Page.

Tuna and White Bean Salad

Tuna and White Bean Salad

This high-protein power lunch has tart dressing, crunchy lettuce, tender beans and the surprising punch of smashed capers. Yes, tuna and capers do go well together, I was surprised, too!


Welcome to my healthy lunch resulting from a weekend of debauchery. Not true debauchery like I was good at back in the day, but a tamer version of debauchery that comes with not being able to drink oneself blind without needing a blood transfusion and a week on the couch. Ah, the good ol’ days. I overindulged on the food and drink during a short visit to Fredericksburg, Texas, (all the wines needed tasting!) and decided to snap back to healthy eating immediately without consulting my scales. I know I did wrong but I don’t want to know how wrong.


You will need (affiliate links):

Assorted mixing (and storage) bowls with lids. Sculptured glass, colorful lids, and safe to use hot or cold.


Serves 3 - 4

2 Tablespoons red wine vinegar

1 Tablespoon drained capers, smashed

1 Tablespoon olive oil

1/2 teaspoon dried rosemary, chopped

1/2 teaspoon freshly ground black pepper

1 garlic clove, minced

1 (15 oz) can cannellini beans or other white beans, rinsed and drained

1 (6 oz) can albacore tuna, drained (the regular kind of tuna doesn’t work well here)

2 Tablespoons diced pimentos, drained (or more to taste)

Romaine lettuce, torn (approx 1-2 stalks or about 3 cups)

To make the dressing, combine first 6 ingredients in a small bowl and whisk to combine.

To make the salad, combine tuna, beans, pimento and lettuce in a medium bowl (see note). Add the dressing and toss gently to combine. Serve room temperature or chilled.

NOTE: If not eating immediately, do not add lettuce or it will wilt. Instead, store separately and combine ingredients when you’re ready to eat.

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