Monthly Archives: April 2016

Spicy Tuna Pasta Bake

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Tuna pasta bake from scratch is ridiculously easy, and nutritious!

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Forget about those salt-laden, unhealthy jarred sauces, which the brands themselves have recently admitted are bad for your health and should only be consumed once a week max…. Using just tinned tomatos, tuna and a few herbs, you can turn dinner tonight into a healthy and tasty option for all the family (or just yourself if you’re a lone warrior).

With this version, I opted for chilli flakes to give it a little kick. Check the recipe below:

Serves 4:

2 tins tuna
3 tins chopped tomatos
400g pasta
1 onion
2-4 cloves garlic
Black pepper
Pinch of sea/pink himalayan salt
Basil or oregano (dried or fresh – both work)
Chilli flakes
Olive oil
Cheese of your liking to top

Preheat oven to 200 degrees (gas mark 6).
Finely chop the onion and garlic and add to pan of heated olive oil, fry gently for 5-10 minutes until soft and slightly brown. Throw in chilli flakes and herbs, add tomatos and heat through. Then reduce heat and simmer for 15-20 minutes.

In the meantime, get your pasta boiling and drain just before its cooked (it will finish in the oven).

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Stir tuna through the sauce (as chunky or fine as you like – it’s your meal!), add a dash of salt and a bit more pepper, tip in pasta and mix it all up. Then transfer to an oven proof dish and sprinkle the cheese on top.

Bake for 10-15 minutes, or until the cheese has melted and the sauce is bubbling around the edges.

Allow to cool for a minute, serve with side salad or garlic bread and enjoy!

Remember, you know what gets your taste buds going. You know if too much garlic will repeat on you (personally i love garlic too much to care), or if basil isn’t your thing. That’s why I encourage you to experiment and try things out, add or remove ingredients as you see fit and just enjoy the process!

Might I add, the garlic bread is obviously not a healthy option and merely a suggestion favoured by myself… but if you’re feeling rebellious, go for it!

Peace out cheffy’s 👍

Avacado Green Smoothie for Extra Protein & Fibre

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What I love about smoothies is how experimental one can be with them. You can literally research the ingredients corresponding to the kind of health benefits you’re looking to achieve, throw them all into a blender and reap the good stuff.

This particular smoothie just came together through my need for extra fibre and protein. Avacados were of course my natural choice, being delicious and packed full of both of these; a medium sized avacado on average contains 17g of fibre and 7g of protein. Boom!

Romaine lettuce is also an excellent source of fibre (and somewhat underrated, being so cheap). Throw in some banana for added potassium and fibre, blueberries for extra antioxidants and radish (very random, but I also suffer with nasal congestion and they’re a perfect decongestant).

Finish it off with some spinach, which is great for iron, vitamins A, B2, C and K, and of course extra protein. And you’re left with a delicious, very powerful concoction. A real Warrior smoothie!

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Ingredients (makes approx 3-4 servings):

1-2 Avacados
2 handfuls spinach
1 head romaine lettuce
3 handfuls blueberries
2 bananas
8 radishes
Small glass fruit juice of your choice to sweeten (I used apple & pear) – not from concentrate
Juice of half a lime (stops the avacado turning brown)
Water

I of course always encourage experimentation.. these servings are a rough guide, and you can substitute any of the ingredients with something more suited to your own taste/ needs. This one actually turned out surprisingly sweet.

Good luck warriors, and may your body and mind be blessed with health!