Tag Archives: tuna

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.

Tuna Sweet Potato Jackets

Tuna and sweet potato? Although an odd combo, it is delicious! This easy-to-make tea only needs the sweet potato to be bake and the tuna ‘mayo’ to be made and voilà! Yummy tea…

Serves 2

INGREDIENTS:

  • 1 large sweet potato, halved
  • 2 cans tuna in brine
  • 4 tbsp fat free greek yoghurt, plus more for topping
  • 1 tsp dijon mustard
  • 2 handfuls of spinach
  • 1/2 red pepper, chopped
  • 1/2 yellow pepper, chopped
  • 1 spring onion, sliced
  • 1 tbsp olive oil
  • Seasoning

METHOD:

  1. Preheat the oven to 220/8.
  2. Pierce the sweet potato halves, and rub with the olive oil and seasoning. Cook for 40minutes.
  3. Meanwhile, drain the tuna cans and combine with the greek yoghurt and mustard.
  4. Make the salad by mixing the pepper, onion and spinach.
  5. Top the cooked sweet potato with tuna and a dollop of greek yoghurt, serve with the salad.
  6. Enjoy!

NUTRITION:

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Sweet potato – one of your 5-a-day, and a useful source for many vitamins and minerals including: retinol needed for vision, growth, immune function and is a key antioxidant; thiamin for energy production; and vitamin C for protein and neurotransmitter synthesis, detoxification and acts as an antioxidant.

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.

Spinach – providing vitamin K for cell signalling and vitamin A for eye function, as well as fibre for digestion.

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

Greek yoghurt –  this mayo alternative not only makes the tuna taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

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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