I sometimes cook to relax, sometimes comfort food ... and sometimes healthy stuff! Today we have a duel between Tuna Bolognese and Catalan Seafood Spaghetti!
Pasta with a twist: Tuna Bolognese
Diet is the most important factor that could play a role in raising the levels of serotonin in the brain and improve the mood. Tryptophan, which increases brain serotonin in humans, is an effective antidepressant in mild-to-moderate depression. One of the super foods used to improve well-being is tuna.
Tuna doesn’t contain any carbohydrates, fiber, or sugar. Tuna is high in omega-3 fatty acids, but low in overall fat. Tuna is very high in protein. A can of tuna provides 42 grams of complete protein with all of the essential amino acids. As an addition of the above, tuna is rich in calcium, phosphorus, potassium, zinc, B-vitamins, selenium, and choline.
Benefits
Helps prevent Anemia. Tuna contains folate, iron, and B12 and helps provide a good nutritional basis for the prevention of anemia resulting from nutritional deficiencies.
Promotes Hearth Health. Tuna is a source of heart-healthy omega-3, DHA and EPA. Tuna-based fish oil supplements have been shown to lower triglycerides without raising other types of cholesterol which will help reduce the risk of cardiovascular disease.
Reduce the risk of dementia. Strokes and other vascular brain injuries cause changes in memory, behavior, and cognitive function. Balancing our intake of omega-3 fatty acids in tuna compete with pro-inflammatory omega-6s to block inflammation at the cellular level, lowering the risk of vascular cognitive impairment and dementia.
Counters age-related muscle loss (sarcopenia). Higher polyunsaturated fat intake through foods like tuna is associated with greater lean body mass and grip strength in older adults and the essential amino acids increase the synthesis of muscle protein and support the retention of muscle mass despite the effects of aging.
Supports blood sugar control. Tuna is free of carbohydrates and provides beneficial nutrients for diabetes management.
This is a fantastic cupboard dish, perfect for anytime because of the versatility and only 15 minutes required for preparation and cooking.
For my recipe I used simple ingredient from the cupboard: canned tuna, pasta, onions and a jar of sauce.
Ingredients:
- 1 tbsp olive oil
- 2 x 185g John West cans of tuna flakes, drained
- 500g jar Dolmio bolognese sauce
- 400g pasta shapes, cooked according to packet instructions
- Mix of chopped shallots, onions and spring onions and garlic
- chopped peppers (half green, half yellow)
- Heat the oil in a non-stick frying pan and cook the onions and garlic for 3–4 mins until golden. Add chopped peppers for one extra minute and than add the tuna and sauce and bring to a gentle simmer. Add to the cooked pasta and toss well to coat then divide between bowls and serve.
Grind salt, pepper and sprinkle some mixed herbs on top. Enjoy! Cooked in maximum 15 minutes, this recipe is rich in Omega-3 fatty acids, protein and minerals, giving a boost to your Serotonin levels, while keeping a balanced diet.
Catalan Seafood Spaghetti : The complete wellness plate!
The following recipe is such a complete plate, and even if looks like a heavy plate, is such an easy and light food, a real wellness boost. I tried this dish in Barcelona, few years ago, and I was amazed by the taste. I had to ask how is made and what makes it so special, and the staff was kind enough to share some of the tricks of the trade.
Coming back to the nutrition aspects, a serving will have under 700 calories, fiber, protein, carbohydrates, less than 7 grams of sugar, and a mix of saturated and unsaturated fats. The seafood mix will boost the sodium, vitamins and minerals intake, also adding some Selenium in the diet. Selenium is a potent antioxidant that protects against cell damage. The spaghetti made from grain are a good source of complex carbohydrates. The mix of ingredients can reduces the risk of cardiovascular disease, decreases blood triglyceride levels, increases HDL (good) cholesterol and can contributes to neurological development in infants.
For the recipe (4 portions) I used:
- 100 g of spaghetti
- 50 g unsalted butter, divided in two
- 1 diced onion
- 150 g of mixed seafood
- 50 g all-purpose flour
- 250 ml milk
- 1/2 cup freshly grated Parmesan cheese
- 1/4 garlic cloves
- nutmeg & paprika
- 50 g sour cream
- 1 tin of chopped tomatoes.
It only takes a few minutes so don’t overcook the seafood.
Bring a large pot of water to a boil. Salt generously. Add the pasta and cook until al dente. Reserve a mug full of the pasta water. Drain, then place the pasta back into the pot.
While the pasta is cooking, melt half of the butter in a medium saucepan over medium heat. Add the onions and garlic, slowly cook until they are starting to soften, then add the seafood and continue to cook for 1 minute.
In a different saucepan, melt the remaining butter. Add the flour and milk then stir until combined. Cook and stir for 2 minutes. Mix in the chopped tomatoes, a dust of paprika and nutmeg, then add pepper to taste. Stir in the Parmesan cheese. Simmer the sauce for 5 minutes, or until it thickens.
Add the sour cream, the onion and seafood mixture, stir well than add the pasta and toss to combine.
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