Tag Archives: basil

Peppery Tuna Pasta bake

Providing 3 of your 5 a day, and so many vitamins like A, B3, B6, C and minerals like selenium, phosphorus, folate, potassium and calcium, this dish is perfect for a super healthy dinner!

Serves 2

INGREDIENTS:

  • 2 cans tuna in brine, drained
  • 160g wholewheat dried pasta
  • 1 can chopped tomatoes
  • 1 green pepper, chopped
  • 1 yellow pepper, chopped
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 sprig fresh parsley
  • 2 onions, chopped
  • 2 cloves of garlic, diced
  • 1 tsp olive oil
  • 60g 30% fat lighter cheddar, grated

METHOD:

  1. Preheat the oven to 220/8.
  2. Boil some water in a pan and cook the pasta as per packet instructions.
  3. Meanwhile, heat the olive oil in a pan on a medium heat and sauté the onion for 2-3minutes until nearly softened.
  4. Add the garlic and the pepper to the pan and cook for a further 2 minutes.
  5. Add the chopped tomatoes, herbs, tuna and cooked pasta, and heat through.
  6. Move the pasta mix to a heatproof dish and top with cheese.
  7. Cook until the cheese has melted and is browning, top with parsley, and then serve.
  8. Enjoy!

NUTRITION:

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Tuna – high in protein and low in fat, tuna also provides selenium for immune function, vitamin B3 for energy utilisation, and phosphorus for bone structure and energy storage.

Wholewheat pasta – high in carbohydrate and low in fat this base will keep you full, providing fibre for digestion and energy for those long working days!

Pepper – high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Cheddar – Despite the relatively high fat content, cheese is high in calcium for bone strength and stability.

Italian Soda Bread

ITS SUNNY….. and this means picnics! Do you know what picnics mean? Tear-off sharing bread – so here is an easy recipe for summery Italian soda bread – no time for prooving needed! Super quick, easy and healthy!

Makes 8 triangles.

INGREDIENTS:

  • 450g self-raising flour
  • 1 tsp bicarbonate of soda
  • 1 tsp salt
  • 50g oil
  • 225ml milk
  • 1/4 tsp pepper
  • 2 tbsp yoghurt
  • 4-5 sun-dried tomatoes, chopped
  • 125g low-fat mozzarella, chopped
  • 2 tbsp dried basil or a few sprigs of fresh basil, chopped

METHOD:

  1. Preheat the oven to 180/4
  2. Mix the self-raising flour, bicarbonate of soda and salt in a large bowl.
  3. Make a deep well.
  4. Add the pepper, then yoghurt, then oil to the well. Then slowly pour in 3/4 of the milk.FullSizeRender 3.jpg
  5. Combine the ingredients from the outside in – bring the flour mix round the inside into the wet ingredients with clean hands.FullSizeRender 2.jpg
  6. Add any extra necessary milk until you have a firm dough.
  7. Add the tomatoes, mozzarella and basil and combine with the dough in a kneading-line action (there is no actual need for kneading in this dough, it is just an easy way to combine the ingredients).IMG_2290.jpg
  8. Form into a ball in a floured surface and place on a floured baking tray.
  9. Cut 4-6 long deep slits in the dough – these should be 3/4 deep, so nearly cutting the dough in half.IMG_2293.jpg
  10. Bake for 30-35minutes.
  11. Enjoy!

NUTRITION

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One serving = one triangle.

Cauliflower-Base Pizza

A lighter meal but still AMAZINGLY yummy and, I would argue, is an even better alternative to regular pizza.

INGREDIENTS

  • 300g cauliflower couscous
  • 2 eggs, beaten
  • 2 tsp oregano
  • 3 tbsp tomato puree
  • 60g 30% lighter cheese, grated or sliced
  • 2 sprigs fresh basil
  • 2 tsp green pesto
  • 100g cherry tomatoes, halved
  • 1 tsp olive oil
  • Seasoning

METHOD

  1. Preheat the oven to 220/8.
  2. Combine the cauliflower couscous, eggs and oregano to make a ‘dough’.
  3. Spread the olive oil onto baking parchment – this is important as the dough will stick if not (I found this out the hard way!).
  4. Create a ball with the cauliflower and mould into pizza-base form.
  5. Cook for 15-20 minutes, until hard and browning on the outside like a normal pizza base.
  6. Spread the tomato puree on, and add the toppings.
  7. Cook for a further 10 minutes, until the cheese has melted.
  8. Top with more fresh basil.
  9. Enjoy!

NUTRITION

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Only contributing 11.89g of carbohydrate per serving, this low-calorie meal provides 21g of protein and is good for a lighter dinner.

Cauliflower – High in vitamin C for protein and neurotransmitter synthesis; and vitamin K for bone construction and cell signalling.

Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Cheese – Despite the high fat content, cheese is high in calcium for bone strength and stability.

 

Homemade Pizza

Cheaper than a takeaway and a fun activity to do with friends or family, this homemade pizza goes down a treat! Serve with side salad or veggies.

Serves 2

INGREDIENTS

  • 200g flour
  • 1 tbsp olive oil
  • 1/2 tsp yeast
  • 1/2 tsp salt
  • 150ml water

TOPPING IDEAS (in photo)

Margherita:

  • 50g mozzarella
  • 30g tomato passata
  • 1 tsp dried basil

Hawaiian:

  • 3 rungs of canned pineapple (in juice)
  • 4 slices of prosciutto ham
  • 50g mozzarella

Tuna and Olive:

  • 1 can of tuna in brine
  • 10 sliced black olives, halved
  • 50g mozzarella

METHOD

  1. Preheat oven to 8/220
  2. Mix flour, yeast and salt with fingers.
  3. Make a well in the middle of the flour mix, and add the oil and half the water. Feed the flour mix into the water, whilst slowly adding most of the other half of the water.
  4. Mix well with your hands, using the leftover water if needed.
  5. Take out of bowl and put on floured surface, and knead for 10 minutes.
  6. Roll out into a pizza base (there is no need to let the dough rise).
  7. Add whatever toppings you are fancying!
  8. Bake for 10-12minutes until the base is crispy and the cheese has melted.
  9. Enjoy!

NUTRITION

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Nutrition label for margherita pizza, it will vary depending upon the added toppings.

In comparison to a portion (one small, half medium or 3 slices large) of takeaway pizza (Dominos classic crust cheese and tomato), my homemade version per portion provides 102 less calories, 16g less fat, 6g less saturated fat, 11.5g less sugar and 1.27g less salt. It is also SUPER fun to make!

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