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Since I was a very young teenager, I ate Tuna like crazy! My cousin, Timmy Ann, and I would eat it on Melba toast. We also ate crappy stuff, but the Tuna and Melba toast was our “go to treat. “
I still love to eat Tuna of any type: Canned, Albacore or white Tuna, Yellowfin, or Ahi Tuna, Bluefin, the largest of all Tuna, and the Bonito, which is the smallest and is used with Yellowfin for canned Tuna.
Back in those days, it was packed in olive oil. Now, you can mostly find it packed in water. I think this started in the phase of eliminating Fat in the diet! It has no taste.
One of my favorite brand of canned Tuna is Genova Solid White Tuna in Olive Oil. There are many other branes on the market now, but this brand is affordable and you can purchase it at most high end grocery stores.
Tuna in olive oil is high in omega 6 fatty acids. Not as healthy as omega 3 fatty acids. The specialty stores canned Tuna have a higher level of Omega 3 and are a better choice. You can look for then on line or at your favorite specialty store such as Whole Foods.
Tuna has many nutritional benefits. It contains selenium, which supports the thyroid and metabolism and helps to boost your immune system. It is heart healthy, and has an anti-inflammatory effect. 4 oz. of tuna contain 34 g of protein, and 645 mg of potassium, 72.6 mg magnesium, and B-3 Niacin.
Recipe: Open Face Tuna Sandwich
I drain some of the oil out of the can, then squeeze 1 half of fresh lemon juice on the tuna. I add 1/2 teaspoon of mayonnaise, Heinz brown mustard to taste, salt, pepper, and capers then spread on a toasted piece of Ezekiel Bread. You can also add dill gherkin pickles, butter lettuce, and or tomato to this “open-face sammy.” It makes such a delicious lunch!
Recipe: My Tuna sauce over whole grain pasta:
You start with a skillet, on medium heat.
1- Add 1 tablespoon olive oil, 1 medium onion chopped, salt and pepper to taste, cook until soft.
2- Then add 2 medium cloves of garlic. Lower the heat just a bit as to not burn the garlic.
3- Add 1/2 chopped red, orange or yellow pepper. Cook until soft.
4-Add one jar of Green Mountain Salsa, Mild or your favorite Mariano to finish this dish. (keep the sugar low, check the ingredients, no more than 2 grams per serving)
5-Cook the whole grain pasta to just slightly al dente, according to the package directions.
6-Serve sauce over the pasta, no need for cheese!
Recipe: Peas and Tuna
This is a very simple recipe. Really good nutritionally and so easy!
In a sauté pan, add 1 Tablespoon of good Spanish Olive Oil.
1-Chop 1 medium yellow onion, cook until translucent. Add salt and pepper to your liking.
2-Add 1 can of your favorite tuna in oil.
3-Add 1 small bag of frozen baby peas.
4-Stir until combined and add more salt and pepper to taste.
Serve over Quinoa or if you like Cauliflower Rice. You can add extra veggies if you like, such as peppers, not GREEN, but all of the other colors. Keep them light and colorful!
…..remember to make a memory every day, and don’t apologize for who you are….Rebecca