Cauliflower, Kale and Tuna Pasta Bake

Hello everyone, Thanks for checking my blog out today.

This is a quick meal I rustled up after work. To be honest it does require a bit of effort to prepare but once its in the oven you can relax or get on with other things. I love adding as much vegetables to my meals as possible, especially pasta. As you can tell from the ingredients, I literally just added things here and then so the measurements aren’t that precise but you get the idea, as long as you have enough sauce to cover the filling, it should be fine. Also, it’s nice when you have extra food leftover for the next day’s work lunch or a portion to freeze for next weeks dinner which I’ll be doing. I even added a bit of nutritional yeast for that B12 which helps with DNA production, a healthy nervous system and the creation of red blood cells.

Recipe: Cauliflower, kale and tuna pasta bake (serves 3-4)

Ingredients

2 handfuls of Penne

Pinch of salt

Bunch of kale, sliced

Handful of pea’s

Handful of corn

2 handfuls of cauliflower, chopped

Few slices on red onion, diced

1 tin tuna

Sprinkle of nutritional yeast

50g cheese, grated

Pasta sauce

1 tbsp tomato puree

Method

  • Firstly, bring a pot of water to boil with a little salt and cook the penne according to the packet instructions.
  • In the meantime, prepare all of the vegetables and then set aside in a large bowl.
  • Preheat the oven to gas mark 6.
  • Once the penne is cooked, add to the large bowl along with the tuna, nutritional yeast, cheese, pasta sauce and tomato puree.
  • Combine everything together and place into an oven tray and cover with foil
  • Cook in the oven for 30 minutes, then take the foil off and cook for a further 10-15 minutes until everything is fully cooked and slightly golden on top.
  • Serve with salad, garlic bread or simply enjoy alone.

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Food for the eyes?

Hi everyone and welcome to my blog, today I wanted to briefly write about macular degeneration because vision is necessary to us all and it’s important to know whether or not there’s anything we can do to improve it!

Macular degeneration is the main cause of visual loss in older people. Deterioration of the macular area in the eye can lead to a loss of central vision and eventual blindness.

Preventative factors could be supplements such as:
Omega 3 fatty acids
Folate
Vitamin B6
Vitamin B12
Vitamin C
Vitamin E
Beta-carotene
Zinc
Lutein
Zeaxanthin

Based on the supplements, it may be useful to consume a bit more wild salmon, sardines, spinach, kale, mustard greens, collard greens, red grapes, peppers, corn mangos and melon. These foods should be consumed as part of your 5+ portions of fruits and vegetables each day making sure you eat a wide variety that are bright in colour.

There was also a published study carried out in the US where researchers found that people who had the highest intake of lutein and zeaxanthin in their diets were less likely to develop age related macular degeneration. These nutrients are found in green leafy vegetables and eggs.

Do you think a macular rich diet would improve a person’s vision?

*Information is from NHS website and Understanding Nutrition.

Immunity Boosting Foods

Hello everyone, I hope you have all been enjoying your day. The weather has been quite sunny this morning and I had crispy prawns in homemade wraps for my lunch with a little salad.

So… I’ve been thinking a lot recently and I thought I’d do a little research about the immune system. As the days go on I’m starting to feel more and more anxious about the current situation going on around the whole world, I think because I have so much time on my hands throughout the day my mind just wonders. The more I think the more I realise the reality of the situation and its set in my mind that things won’t ever be the same. In a way its quite hard to stay hopeful because everything seems so uncertain but being grateful for what I have is a good distraction.

The body’s immune system is dependent on protein, which is needed to form white blood cells and antibodies that fight disease. The immune system is quite sensitive to changes in nutritional status and everyday it needs adequate amounts of fat, protein, carbohydrates, vitamins and minerals to be maintained.

The nutrients listed below are known to benefit your immunity:

  • Protein
  • Omega-3 fatty acids
  • Vitamin A
  • Vitamin D
  • Vitamin C and E
  • Vitamin B6
  • Vitamin B12 and folate
  • Selenium
  • Zinc

I hope this post has been an easy read and useful to everyone, I know that now more than ever, many people are trying to understand how their body’s immune system works. It will always be best to eat a balanced diet and consume everything in moderation. I think it is super important to enjoy your  food and have a good relationship with what you eat, to give your body what it needs.

Definitions Immune system: the organs and processes of the body that provide resistance to infection and toxins.

Immunity: the body’s ability to defend itself against diseases

Information is from Google, Food and Nutrition and Understanding Nutrition

Chocolate 🍫 

Hello again, hope you are all well 😊

Firstly, cocoa is not the same as cacao, cacao is the bean which comes from the Theobrona tree.

When we think of chocolate we think of cocoa which comes from cacao beans after they’ve been processed or roasted changing the quality and more importantly nutrient content, diminishing some health benefits. 

Flavanols (contain health benefits) are found in chocolate and usually removed by manufactures because of the strong bitter taste, therefore processed sugars and fillers are added to ‘improve’ the taste. 

Cacao is grown in many warmer climate countries around the world including Africa, when choosing your chocolate once in a while opt for fair-trade or organic bars and support the farmers.

Image from Google Images

Be mindful with food 🍴

Hello everyone, here are some tips to help you make better food choices.

1. Keep a food diary and make a note of everything you eat. This is a great idea because it allows you to go back and see why you ate certain foods and particular times in Life. Were you emotionally eating?

2. Do food swaps, for example switch the chocolate bar for some peanuts or replace the packet of crisps for popcorn and slowly incorporate more fruits into your day. 

3. Be you eat a snack do something else, drink a cup of water… Are you still hungry? Also try reading, going for a walk or listening to music to distract the mind. 

Always ask yourself (especially when snacking) ‘am I hungry?’ The main aim is always to be mindful before eating and making sure you actually enjoy the food rather than just biting and chewing 👍

Have a great week!! 😀