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….Rebecc


My Mac N Cheese

Cooking spray
10 oz of whole grain pasta, elbow macaroni (1 box)
20 oz. frozen puree squash (2 packages) frozen, let them thaw.
2 Cups of low -fat milk
1-1/3 cup of grated Monterey Jack cheese
½ Cup of Ricotta, low fat
Salt, and pepper
1 teaspoon of dry mustard
1/8 teaspoon cayenne pepper
2 tablespoons of bread crumbs, seasoned and fine
2 tablespoons parmesan cheese
1 tablespoon of olive oil
Preheat the oven to 375 degrees. Coat a 9 X 13-inch baking dish with cooking spray.
Cook the macaroni according to the package directions. Drain and transfer to the baking dish.
Place the frozen squash, milk in a large sauce pan and cook over low heat, stirring occasionally and breaking up the squash.
Turn the heat up to medium and cook until the mixture is just simmering.
Remove the pan from the heat and stir in the ricotta, Monterey Jack cheese, salt, dry mustard, and the cayenne.
Pour the mixture over the macaroni and stir to combine.
Combine the breadcrumbs, parmesan cheese and oil in a small bowl. Sprinkle over the top of the Macaroni and cheese. Bake until the cheeses ar bubbling around the edges, about 20 minutes, then broil for 2-3 minutes until brown.
Serving Size: 2 Cups
Serves 8
Calories: 390 per serving / Compared to Kraft Macaroni and Cheese 620 Calories per 2 Cup
Nutritional Facts: Total fat 11 grams, Cholesterol, 35 mg, Sodium 546 mg, Protein 18 grams, Fiber 3.5
While the nutritional values of Calcium, Iron, and Vitamin A are similar, my version has a huge savings on Carbohydrates and Calories.

Turkey Burgers


(1) package of lean ground turkey 90%

(2 ) 2 teaspoons of avocado mayonnaise

(3) Salt and pepper to your taste

(4 ) 1/8 C of seasoned bread crumbs

(5) 1/2 red onion, diced

(6) 1/2 juice of a lemon


Mix together all of the ingredients. Mix well. I use my hands

Form medium size balls and shape into a burger

In a skillet, preferably cast iron, add 1 teaspoon of avocado oil, olive oil , or grapeseed oil.

Bring temperature to medium heat, add the burgers, letting them cook for 4-5 minutes on each side, or until just tender while pressing in the middle.


You can serve this on a plate, using a knife and fork. with grilled vegetables, and a small baked potato.


Serve on 1/2 of a whole grain bun toasted, with grilled vegetables or a garden salad with, dressing of olive oil lemon, and white wine vinegar, salt and pepper.


Place the burger on a bed of Arugula, add 2 slices of Avocado, 1 slice of red onion, and 1 slice of tomato, drizzle with olive oil

dressing (above).

Calories: 380