Spiced tuna and Tomato Pasta

Tuna pasta dishes are wonderful. They are effortless to make, require very little preparation, and rich in protein. Also all of the ingredients (apart from the fresh tomatoes) were kitchen cupboard essentials  – in my kitchen at least (!) I came up with this particular recipe on Saturday after losing track of time painting and realising that as it was 9.55pm, there was no way I could get to a shop to buy some dinner  before the closing time of 10pm. The problems of being an artist and getting lost in art!

Anyway, with an empty fridge, a broken oven, and a hungry stomach, I needed to come up with something quickly. So, to the cupboard I went! Canned tuna and tomatoes are perfect in situations like that. The recipe for the pasta dish is below. If you have fresh carrots you could add them too for some additional goodness. Also, if unlike me, you’re not waiting for an oven to be fixed, you could bake in the oven for 20mins rather than on the hob. You could even top with a little cheese for additional tastiness.

This recipe makes a generous portion for 1 but could also be split into two smaller meals for lunch etc. The tuna contains about 27g protein so this is a great post-work out dish especially after a muscle focussed session.

Ingredients

Pasta 

1 portion dried Fusilli pasta (wholewheat is healthiest but I used white as it cooks slightly quicker)

Sauce

1 small can tuna chunks
1/2 can sweet corn
1 tsp maple syrup
1/2 tin good quality tomatoes
Handful cherry tomatoes
1/2 tsp thyme
1 tsp paprika
1/2 tsp hot paprika
1/2 tsp cayenne pepper
1 tsp oregano
Pinch ground turmeric
Ground black pepper

Method:

For the pasta:

  • Cook pasta according to packaging instructions.
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For the sauce:

  • Add everything except the tuna, sweetcorn and black pepper
  • Cook for 10 mins
  • Drain tuna and stir in
  • Leave to summer for 20minutes on a low heat
  • Add in sweetcorn
  • Leave for another few minutes
  • Taste and season with black pepper if desired
  • Toss in the drained pasta and stir
  • Serve

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Finished pasta

Optional: Top with fresh parsley to serve

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Clean Pizza (Omelette Pizza)

Who likes pizza?! Ok, so this may not be traditional pizza but then this blog is a healthy living blog, and unfortunately, pizzas are not the healthiest of things! This, however, is a recipe for a pizza-type dish that you can enjoy as often as you like without feeling in the slightest bit guilty about eating. (Not that you need feel guilty for eating pizza but if you’re eating it regularly, especially take-away ones, then it’s not going to be doing your body much good.) I made this last night for a quick, late dinner as I realised it had gotten to 10pm and I hadn’t eaten anything proper all evening. The clocks went forward this weekend in the UK so I blame that for messing me up with regards to an evening meal routine! Still, it’s nice to think it’s British Summer Time now. Unfortunately, the message doesn’t seem to have reached the sun itself yet…

Anyway, back to food. This pizza omelette is really easy and versatile to make. You can add whatever toppings you like and it is naturally gluten free as the base is made from eggs rather than flour like a traditional pizza. I made mine vegetarian but you could easily top with cooked lean meat, omega-3 rich fish, or even meat-free substitutes like tofu. It’s clean and lean and can be served for breakfast, lunch or dinner and is packed with protein and also has chia seeds which are surprisingly filling and high in fibre.


 Recipe for Clean Pizza

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Base:

  • 3 large free range organic eggs
  • 1 tbsp water
  • 1 tbsp chia seeds
  • 1/2 tsp paprika
  • Pinch of cayenne pepper
  • 1/4 tsp Thyme
  • 1/4 tsp turmeric

To cook:

  • 1 tbsp coconut oil or other healthy oil

Suggested topping:Photo

  • Quartered cherry tomatoes
  • Chopped green pepper
  • Feta cheese (optional)

NOTE: If you are using meat or fish as a topping, then to make sure they are re-heated to being piping hot, it would be best to use an oven-proof or grill-proof pan and pop into the oven / grill once you add the topping and heat until the meat / fish is hot throughout.


Method:

Beat the eggs and add the rest of the ingredients               Photo

Place the oil in a pan and heat until hot

Pour the egg mixture into the pan and cook slowly – it should be about 3/4 cm thick

Once the top is beginning to set add your toppings and continue to cook making sure the bottom of the base is not getting overcooked (keep the gas low)

Once the topping is cooked, serve.

TIP: Once the top is just about set, flip the omelette in the pan and top with tomato puree. Then add your toppings on top.

(Optional: Add some feta cheese to make it more pizza-ey!)

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Serve on it’s own or with a baby kale and rocket salad.

Other topping ideas:

  • Olives, anchovies, and sundried tomatoes
  • Cooked chicken breast pieces, red onions, feta, and finely chopped fresh sage
  • Feta, tomatoes, basil, and spinach
  • Baby kale, avocado, and tomato
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Apologies for all the low-lighting in the photos – I took them at night and the lights in my kitchen are atrocious at the minute!!

 Get in touch – find me on social media: Twitter | Facebook | Instagram | Pinterest


 

Copyright©HLDCblog // Helen Redman 2015.

 

 

Choco-banana Mugcake

This is a wonderfully sweet, tasty treat that is as equally good for dessert as it is for breakfast. There are many recipes for mugcakes that are terribly high in sugar, oil (yuck), and general unhealthy ingredients but this recipe is a lighter, lower calorie alternative without substituting the most important thing, taste!

Note: This won’t taste exactly like cake but it’s a delicious clean alternative!


Choco-banana Mugcake

Serves 1

Ready in 4 minutes

Ingredients:

  • 1/2 mashed ripe banana
  • 1 egg 30g oats
  • 1/2 tsp cinnamon
  • 1 tbsp cacao powder
  • 6 tbsps water

Method:

  1. Add everything to a large microwaveable mug or bowl
  2. Stir well Microwave for 2 mins
  3. Stand for 1 min. Serve and enjoy!

Serving ideas:

  • Melt some delicious dark chocolate and pour over for a decadent dessert
  • Plate with some Greek yoghurt

Helen x


Follow me on  –  Instagram: @HCRinstacam   Twitter: @Hldcblog

©Hdlcblog2014 

Baked salmon with lemon and dill

Baked salmon with lemon and dill served with roasted vegetables

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This is a great weekday evening meal after a busy day at work. It is quick to prepare, quick to cook and requires minimal washing up at the end (always a plus point in my book!)

Ingredients:

For the salmon:

  • Juice from a quarter of a lemon
  • 1/2 tsp paprika
  • 1/2 tsp dill (or enough to lightly dust the top of the salmon)
  • Black pepper
  • Balsamic glaze
  • 1 salmon fillet

For the vegetables:

  • 4 or 5 medium sized mushrooms or a handful of button mushrooms
  • 1 large plum tomato cut into wedges
  • 1/2 a red pepper sliced
  • Olive oil

To serve:

  • New potatoes
  • Salad leaves

Method:

1.Pre-heat a fan oven to 180 degrees.

2.  Place salmon fillet on a medium sized piece of foil.

3. Drizzle the lemon juice over the top then sprinkle the dill, some of the paprika, and black pepper over the top.

4. Add the vegetables to either side of the salmon fillet and drizzle some oil over the top (around 1-1 1/2 tsp).

5. Sprinkle on the remaining paprika and some black pepper. Add some balsamic glaze too.

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6. Wrap the foil around the salmon to make a parcel and place in the oven to cook for approx. 18mins.

7. While the salmon and vegetables are cooking cook the potatoes.

8. Serve with salad leaves or uncooked baby spinach.


Hope you enjoy this recipe. Feel free to tweet me @hldcblog or check out my Instagram (@HCRinstacam) which is updated daily with tastbud-tempting food pics prepared by myself!

Have a great day,

Helen x

Bean Chilli Hotpot

Here’s a tasty  bean chilli perfect for this time of year when nights are getting darker earlier and temperatures are lowering. I created this recipe back in June 2014 but now that it’s autumn it seems like now is a more apt time to post! It has around 4 of your five a day, 5 if you add the pepper, meaning it’s just bursting with vitamins and nutrients!


 

Bean Chilli Hotpot

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Serves 2

Ingredients:

    • 1 tin of tomatoes247634_777262758986773_6512152553743555052_n
  • 6tbsp tinned red kidneybeans

  • 6tbsp tinned black eye peas
  • 6tbsp tinned sweetcorn
  • 1 clove finely chopped garlic
  • 1tbsp tomato puree
  • 1tsp chilli powder (less if you want it milder or more if you like it hot!)
  • 1/4tsp paprika
  • Pinch of sea salt
  • Drizzle of agave syrup or honey

Optional

  • 1 fresh red pepper chopped

 

Method:

1. Sauté the garlic in a drop of oil and then add the tinned tomatoes.

2. Season with the spices and add the remaining ingredients apart from the red pepper, if using.

3. Bring to the boil and then leave to simmer for 40-50 minutes or until it thickens. (Note: If you’re in a rush you can serve earlier but it will be a soup-like consistency, really good for a cold autumnal afternoon or a cosy winter evening by the fire!)

4. Add any final seasoning you wish – more chilli, cracked black pepper etc. Serve with either fresh crusty bread, brown rice rice, or in tacos.


 

Enjoy!

P.S Remember I’m on Twitter @hldcblog and Instagram: @hcrinstacam

Helen x