Back to Tuna

Today was one of those glorious fall days where it was warm enough to not see your breath but cool enough to have wear cozy layers. If I didn’t have to go to work today, it would have been glorious day to be curled up on my couch with a nice, hot cup of tea and a good book!

I had a few errands to run today after work and ever the multi-tasker, I thought it would be wise to get all of my shopping done before heading home. Did I mention they were calling for a rain storm this evening? I had to go to the dollar store and buy enough plates, cups, napkins and cutlery for 100 people (my Toastmasters club is hosting the Division contest tomorrow!) and then I needed a few things at the grocery store. I was on my way home, when I realized that I had to pick up a parcel from the drug store’s post office. So, in the cold rain, I have a massively awkward box under one arm and in the other, my purse, lunch bag and a huge plastic bag from the Dollar Store. Sometimes I daydream that a devestatingly handsome man will offer to carry my bags home for me. But instead, I get dirty looks from oncoming pedestrians as I take up half the width of the sidewalk because the box that I’m desperately clinging to is large and in charge.

By the time I made it in – I was drenched, hungry and miserable! I knew just the thing to make for dinner…an oldy but a goody… You may know her as Tuna Casserole.

Having fish for dinner tonight really tied in well with my nerdy, internal debate: Flax or Fish oil: Which one is more beneficial? Yes, these are the thoughts that occupy my mind. Scary? Sad? I can’t think of another “s” word so I will end it there. My good friend, who works for an Omega-3 company, informed me that though flax has ALA, which is needed to help convert the omega 3, it has a lower level of DHA and EPA than fish oil. BUT flax has other benefits like fibre and magnesium and aids in the absorption of calcium. BUT the whole point in me taking these oils was to get more Omega 3, so once I’ve finished this flax bottle, it’ll be back to ole fishy oil. UNLESS, I take Omega 3-6-9 capsules and the flax oil to help with the absorption… SEE?! Not straightforward. Or is it?

Back to Tuna.

One thing about me is that, when I’m hungry and tired, I don’t often make the best decisions…

Here is an example:

That’s 2 cups of shell pasta in the smallest pot I own. WHY? I do own other, larger, more useful pots. It all turned out for the best, though, but seriously…seriously.

Back to Tuna.

Here’s how to make the casserole that saved my sanity!

Ingredients:

  • 1/4 tsp of oregano, chilli powder, paprika, salt, pepper
  • 1/2 tsp of corriander
  • 2-3 tbsp of olive oil
  • 1/4 cup chopped onion (cooking or red)
  • 1 medium tomato, diced
  • 1/2 peeled zucchini, chopped
  • 1 cup (packed) spinach
  • 1 can of flaked tuna (packed in water, not oil)
  • 2 cups of brown rice pasta
  • goat’s cheese (cheddar or mozerella), grated
  • sundried tomatoes, chopped

Method:

1. Pre-heat oven to 350f. Then, in  a large pan or skillet, pour the oil until heated. Then add the spices and stir until fragrant. (about 3 minutes). While this is heating, start to boil water for the rice pasta and prepare this on the side. See the above photo! But please, use a larger pot.

2. Add the onions and cook until they start to become transparent.

3. Add the diced tomatoes. Stir in with the onions and spices. Let the tomatoes simmer until they start to become juicy. About 3 minutes.

4. Add the zucchini and stir it in with the tomatoes, spices and onion. After about 3 more minutes, add the spinach and stir in gradually. It will look like this… but as the heat and juices rise up, the spinach with shrink and it will be easier to stir it in. I PROMISE! But you have to be patient!

5. Once the veggies are stirred and the pasta is cooked, you can then add the following to a medium-sized casserole dish: Layer : pasta, tuna, veggies, sundried tomatoes, grated cheese.

6. Bake at 350f for 10 to 15 minutes, or until cheese is melted.

The end result should look something like this!

Serve as is or with a side of your choice. This would go well with a salad or even a creamy soup (like cauliflower or something seasonal like butternut squash or sweet potato). This also would have been amazing with a nice glass of merlot…but my hands were way too full to carry anything else home. This weekend, I’ll be sure to stock up!

Serves 2-3.

Total time: 45 minutes
Prep: 20 minutes
Cook Time:
Rice Pasta: 20 minutes
Casserole: 10-15 minutes

Enjoy!

Whey not?

I read, recently, that women do not get enough protein in their diet. This made me question my own eating habits and I realized that with my busy schedule, I’m probably not getting enough either. Even though I have a solid breakfast, a mid-morning snack and I drink plenty of water, I’m still STARVING by lunch time. What gives? Do I need to fry up a steak in the morning? Do I need to crack a few raw eggs in my mouth a la Rocky Balboa? I hope not. Then I remembered the wise words of my naturopath suggesting whey protein and I thought, whey not?

I went to Noah’s health food store and asked the sales person a million and one questions about whey protein – how much to take, what brands were good, what did she recommend for someone with a lactose, sugar and wheat sensitivities etc. She recomended an isolate – which is the whey protein in its purest form with minimal lactose. Of course, I opted for the natural flavour to avoid any additives. I figured by adding fresh fruit, not only would I get a natural flavour, but it would be sweet enough. She also had some great suggestions and shared with me that she adds fish oil or flax oil to her smoothy. I thought that was genius, so I totally copied her. Then, after a few days, I had the genius idea of adding matcha to my smoothy and I feel like a rock star! I usually add berries (strawberries have been the best so far) and/or a banana (but I limit my banana in take as bananas have a  lot of sugar).

Some immediate benefits were that I felt fuller for longer and I had more energy, especially after I went running.  After trying this out for a week, I’m noticing that my digestion is improving and I’m toning up a bit (but maybe that’s all in my head).

Anyways, I did some Internet research and I came across some great websites that explain why protein is important. Here’s one that you should check out.

Basically, whey protein is very low in fat and calories and a great source of amino acids, which is important because it:

  • helps build muscles
  • promotes skin, hair and nail growth
  • assists in weight management
  • assists with healthy aging
  • aids with wound healing

If you find that you are not getting enough protein in your diet but are watching your weight, I say, give it a try! You don’t have to be a body builder or competitive athlete to enjoy its benefits. Who doesn’t want a stronger immune sytsem and more energy? Especially now that cold and flu season is around the corner!

Here is my favourite recipe:

Combine the following ingredients in blender and blend on low until all contents are mixed.

  • Recommended serving of whey protein isolate
  • 1 handful of frozen strawberries
  • 1 banana
  • 1 tsp of matcha
  • 2 tbsps of fish oil or flax oil
  • water (until desired consistency is achieved)

Enjoy!