Simple but tasty and nutritious meals during this lockdown with tuna can and chickpeas.
So we’re in the middle of the latest four week extension of Directive 16, which now includes our freedom to shop for ourselves being temporarily suspended. Due to intermittent and unpredictable food deliveries, we’re stuck with the essentials and food with a longer shelf life. Even though our eating patterns may have to change, it doesn’t mean we still can’t eat well. Here is coach Mia with a few ideas to keep your meals simple but tasty and nutritious during this lockdown. Canned tuna (in water or brine) is a great source of protein, low in calories and very quick to cook. With canned tuna we can easily rustle up our dinner, lunch or even breakfast. Below are three easy tuna recipes that will save your day.
Tuna omelet (400 calories/portion).
Sounds strange, we know. But trust us, we are about to change your mind.
Ingredients:
1 can of tuna in water (100g tin)
¼ red peppers (optional)
¼ white onion (cut into small cube)
A handful of kales (finely chopped)
2 eggs
Salt & black pepper to taste
1 tbsp. coconut oil
Method:
Crack eggs into a bowl, beat, add a pinch of salt and pepper, mix well.
Heat up coconut oil over medium heat, add onion, kales and red pepper to stir fry for about 2 mins.
Lower the heat, add beaten eggs
Drain tuna from water, use a fork to flake the tuna, add on top of the omelets, Cook for another 2 mins
You can have it by itself or add some carbs with a slide of toast.
Creamy Tuna Pasta Salad (500 calories/portion)
Ingredients:
1 can of tuna in water (100g tin)
¼ cup of cooked macaroni
¼ head of steamed broccoli or 1 cup of chopped steamed kales or chopped lettuce or even steamed green beans (optional to add some green in your meals)
¼ red peppers cut into small cubes
¼ Avocado mashed (substitute with 1 tbsp. mayo if you don’t have ripe avocado)
Salt & Pepper to taste
½ lime juice (if you have avocado) skip the lime if you use mayo.
Method:
Mashed the avocado (if you are using avocado)
Drain water from the tuna can, use a fork to flake the tuna into small bits.
Add all ingredients into a large bowl, add salt and pepper to taste, mixed well before serve
Tuna pasta in tomato sauce. 500 calories/portion
Ingredients:
1 can of tuna in water (100g tin)
1/3 cup of cooked pasta
¼ cup pasta tomatoes sauce
Broccoli chopped into small bits/ chopped asparagus (optional)
1 tbsp. of coconut oil
1 garlic cloves finely chopped
Method:
Cook pasta following instructions.
Heat up coconut oil over medium heat, add garlic and stir fry for 1 mins until golden. Add veggies (if you have) and stir fry for another 5’ or 6’ until cooked. Sprinkle some salt and pepper to taste.
Drain water from the tuna can, use a fork to flake the tuna into small bits. Add into the pan, mix well for another 1’
Lower the heat, add pasta sauce in, then add cooked pasta, mixed well. Cook for another 3’ or until it is fully heated.
Another canned food that can be stored for months and provide you with a myriad of meal options are chickpeas. Not only high in protein that is necessary for bone, muscles, and skin health, chickpea also contains fiber, potassium, B vitamins, iron, magnesium, and selenium that support heart health. Plus it’s vegan friendly. Here are a couple of simple but delicious recipes using chickpeas.
Roasted chickpeas salad (450 calories/ portion) Ingredients (for 2 portions)
1 can of chickpeas drain thoroughly n dry
1 cucumber chopped
6 cherry tomatoes
1/2 red onion chopped
1 teaspoon of smoke paprika
1 table olive oil
1/4 teaspoon of garlic salt and black pepper
Sauce: 2 tablespoon of balsamic vinegar, 1 tablespoon of honey , 1 table olive oil, fresh basil leaves chopped.
Method: Mix olive oil, garlic salt, black pepper and paprika with chickpeas, lay chickpeas on a baking sheet one layer only and bake 30’. When done, let cool for 10’. Mix the sauce and pour into roasted chickpeas and other veggies.
Baked squash/sweet potatoes/potatoes and chickpea salad (600 calories/ portion)
Ingredients (for 2 portions)
2 sweet potatoes/ 1/2 of butter squash/ 4 yellow potatoes, diced into 1/2-inch cubes (about 4 cups)
1 tablespoon olive oil
1 teaspoon smoked paprika
Generous pinch salt and pepper
1 can chickpeas, rinsed and drained (about 1 1/2 cups)
1 bunch cilantro, chopped ( or substitute with dry Italian Parsley)
3 tablespoons olive oil
3 tablespoons apple cider vinegar
1 tablespoon maple (or honey)
1 teaspoon cumin
1/2 teaspoon cinnamon
1/2 teaspoon cayenne or Aleppo chili flakes
salt and pepper to taste Optional: 5-6 kale leaves, thick bottom stem removed. 1 tablespoon orange zest 2–3 scallions, sliced at a diagonal
Method:
Preheat oven to 200C/425°F
Place the diced squash/sweet potatoes/ potatoes on a parchment lined baking sheet, drizzle with olive oil, and sprinkle with smoked paprika, salt, and pepper. Toss to coat well. Spread the squash/sweet potatoes/ potatoes out so they have lots of space to crisp. Place in the oven and roast for 15 minutes, toss, and continue roasting until tender and slightly crispy, about 10 more minutes. You don’t want them overly soft.
Meanwhile, place the chickpeas, scallions, cilantro, olive oil, vinegar, maple, orange zest, cumin, cinnamon, and cayenne in a medium bowl and toss to combine.
When the sweet potatoes are tender, let them cool for 10 minutes, then add to the bowl and season the salad with salt and pepper to taste.
Serve this on its own or over chopped steamed kale.
We hope you enjoyed the recipes. If you did, feel free to share with your friends or ask us for more ideas. If you’d like to see something different, let us know!
Until next time. Stay safe. Mike and Mia