healthy lunch recipes, tuna

Summary: In this blog post I am recommending two, easy-to-make tuna-based dishes for athletes. Tuna has a wealth of health benefits and contains a long list of nutrients and vitamins to make your diet more balanced.

Cooking with tuna fish

Tuna is unquestioningly a popular and very healthy fish, that I recommend you to regularly incorporate into your meals plans. Tuna’s health benefits mount to a good looking list of things like:

  • Helps to reduce cardiovascular conditions
  • Lowers blood pressure
  • Keeps cholesterol levels at bay
  • Helps to maintain a healthy skin
  • Has cancer prevention properties
  • Protects against kidney diseases
  • Reduces inflammation
  • Increases energy levels and supports weight loss

Tuna contains the following minerals, vitamins, and nutrients:

  • Iron
  • Magnesium
  • Potassium
  • Selenium
  • Vitamin B6
  • Vitamin B12
  • Riboflavin
  • Niacin
  • Omega 3

To read more about the benefits of eating fish, you can check out our article on the benefits of adding Omega 3 fish oil to your diet. Tuna-based dishes are great for athletes because tuna is lean, healthy and is an excellent source of energy. These two dishes are my favorite tuna dishes, not only because both are delicious, but also it is easy and quick to make them. I am not a fan of using canned anything, except tuna. This fish canned in spring water is a quick choice of mine when the time is limited, but I still want to make an effort to prepare a good and healthy lunch.

boiled_egg

Tuna, egg, & avocado salad with a sprinkle of toasted quinoa

Prep time: 10
Cooking time: 15 minutes for the quinoa and cheese
Serves: 2-3

Ingredients:

  • 1 can tuna in spring water, drained
  • 3 tbsp coconut oil
  • 2 tbsp virgin olive oil for cooking the cheese
  • juice of 1/2 lemon
  • ½ tbsp coconut vinegar
  • 2 hard-boiled, organic eggs
  • 1 avocado cut into bigger chunks
  • 80g quinoa
  • 100g cherry tomatoes, cut into halves
  • 50g Halloumi cheese, sliced into thick pieces
  • 100g mixed green leaves, spinach, kale or any other greens you like
  • 25g chopped almonds
  • 1tbsp flaxseed
  • salt, pepper

Instructions:

  • Boil the eggs and when done place them in cold water. This way it is easier to remove the shells. Cut the egg into generous slices and put aside.
  • How to toast the quinoa: place your quinoa into a nonstick skillet over medium to high heat. Stir occasionally to avoid burning, and cook it until it has a light color, and looks dry. It will take about 10-12 minutes and you will hear the popping sound of the quinoa once it is done. Set it aside and cool it.
  • Place the olive oil in your skillet and once the pan is hot, place the cheese in it. Wait a few minutes or when the cheese looks golden brown on one side, flip it over and cook until both sides turn color. Set the cheese aside to cool it a bit.
  • In a salad bowl place the leaves, avocado, cherry tomatoes.
  • Add the eggs, tuna chunks, Halloumi cheese, and quinoa.
  • Sprinkle flaxseed, and almonds on top of the salad.
  • Add lemon, olive oil, and coconut vinegar evenly.
  • Season with salt and pepper in moderation.

browned_onion

Delicious and quick tuna bake – my way

Prep time: 15
Cooking time: 20 mins
Serves: 2-3

Ingredients:

  • 200g wholewheat, organic pasta
  • 1 big can of tuna in spring water (or two smaller one)
  • ½ red onion diced into small pieces
  • ½ cup kale
  • 1 cup sweetcorn (or green pea will do nicely too)
  • 1 cup broccoli
  • ½ Cup mushrooms
  • ½ yellow pepper cut into small slices
  • ½ crushed garlic
  • 40g grated cheese
  • Salt,  pepper, herbs, and spices
  • 4 tbsp virgin olive oil

Instructions:

  1. Add a teaspoon olive oil and a dash of salt to the boiling water. Cook the pasta in the water according to the instruction on your pasta packaging (usually 8-12 minutes) Don’t forget, wholewheat cooks a bit longer. Drain once it is cooked and run cold water through the pasta to avoid chunks clumping together.
  2. Place the olive oil in your skillet and at medium heat brown the onions, garlic, and mushrooms until they look soft and glassy. I like to pre-cook the onions and pepper to give a sweeter, more rounded taste to the dish.
  3. In a separate bowl mix the tuna (without water), kale, sweetcorn, broccoli, and peppers.
  4. Add the pasta to your vegetables, and mix everything thoroughly.
  5. Season it with salt and pepper in moderation and feel free to add your favorite spices and herbs as well. I occasionally add a pinch of cayenne pepper for heat or Italian mixed herbs for flavor variety.
  6. Sprinkle the grated cheese and a tablespoon of olive oil on top and cook for about 16-20 minute at 200 degrees Celsius.
  7. The pasta is ready when the top cheese turned in to a golden color.

Enjoy! I hope you will like these tuna recipes as much as I do. If you have some interesting, healthy and tasty recipes, don’t be shy to share with us! The Templar Team loves to eat and we do pay attention the details too.

by Alain Buffing