Tuna Salad for Bone Health

I have made a version of this recipe in my home for years.  Because I have suffered with bone loss over the past few years, I tweaked a few ingredients to make this a dish strengthening for the bones.
Try it!  If you aren’t concerned about bone loss, try it anyway.  You just might find it addictive!


Salad Ingredients

  • 1 5 oz. can albacore tuna in spring water, drained
  • 2 hard-boiled eggs peeled
  • 2 stalks celery diced
  • 1 green onion with greens diced
  • ½ walnuts chopped
  • ¼ c. dried joji berries
  • dash or two lemon juice


  • 1 tbsp MCT oil
  • 1 tbsp mayo
  • 1 tbsp dried nettle (optional)
  • 1 tbsp molasses
  • dash cayenne pepper
  • salt/pepper to taste


  • In mixing bowl, add all salad ingredients.  Mix well.  In a separate bowl.  Mix dressing ingredients.  Add to salad ingredients and toss.  Keeps in refrigerator 3-5 days.  Enjoy!
  • This is delicious over mixed lettuce as a salad, or as a sandwich.  For a different twist, add 1/2 cup cooked pasta noodles.  Serve with salad or vegetable of your choice.


Just some of the ingredient benefits:
  • tuna – B Vitamins and Vitamin D – both important to help get calcium into bones
  • eggs – Vitamins D, E, K, B6, A, calcium (yes!  Eggs contain calcium), folate, phosphorus, selenium
  • celery – silicon – part of the molecular structure of bones and gives bones its strength
  • goji berries – calcium (191 mg. per 100 grams), iron, Vitamins A, C, B-complex
  • walnuts – highest of all nuts in omega 3’s.  Omega-3’s fight inflammation and increases calcium absorption and bone strength by enhancing collagen synthesis.
  • molasses – 1 tbsp. contains 191 mg. calcium, plus iron, B6, magnesium, anti-oxidants and more
  • MCT oil – anti-oxidant that fights inflammation which can prevent movement and exercise, enhances hormone production, initiates estrogen release, helps body absorb minerals necessary for bone health
  • Nettle – high in many minerals including calcium, magnesium phosphorus, iron, silica and more
  • cayenne pepper – helps with digestion, metabolism.  Strong bones begin with a strong digestion!