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Explore Brand New Healthy Recipes from Gold Seas Tuna!



Let's start the year healthy! Definitely, most of us were fresh from different handaan from the recent Christmas and New Year's Eve holidays. We already tasted the usual food served in the parties like lechon, inihaw, cakes, ice creams, pancit, beers, wines, and other banquet of goodies. But the question goes, are these meals healthy?  

It's ok if we have these for a while. But taking these almost every day will suffer not only our diet but our health as a whole. And yes, as they say, "nakaka-umay din!"

As part of my special post this new year, allow me to share with you some healthy recipes made from a healthy tuna! Yup, as you may know, yours truly Runner Rocky is a lover of Tuna! Tuna is one of my favorite healthy meal. And I already grew up with one brand of tuna before. But now, let me introduce to you a new name of a healthy tuna. Here it goes:  

Planning family meals can be a challenge, especially if you want your family to eat healthier. Despite their best intentions, most people end up falling into a habit of serving whatever they’ve grown used to making, or worse, relying on takeout!

There’s also the challenge of keeping mealtimes fresh and interesting. After all, nobody wants to eat the same kind of salad three days in a row. And don’t even get us started on picky eaters! Some family members could just be stubbornly against a change in their regular diet, while some may be picky eaters. Then there’s the normal dietary restrictions for family members who have sworn off rice, or sugar, or meat, or processed food. What’s a mom to do?

Don’t worry, we have you covered. Gold Seas Tuna Chunks have worked hand in hand with moms and meal planners all over the country to bring you recipes that are not only good for the body, but will also delight even finicky family members.


Wholesome and filling


On cold and nights, we all want some warmth and comfort. This December, liven up your dinner table with a steaming serving of Gold Seas Tuna Shepherd’s Pie. Rich in flavor and very filling, this low-fat, low-cholesterol dish also serves up a heaping helping of calcium, potassium, lycopene, magnesium, and vitamins C and B6.

What’s more, it’s a very easy meal to whip up. Simply prepare the filling beforehand, and make the potato topping just before dinnertime. Pop the whole casserole a preheated oven for fifteen minutes, and you’re done!



The Tuna Shepherd’s Pie

Yield: 1 9-inch pie pan
Prep Time: 20 mins
Cook Time: 45 mins



Tuna Filling Procedure:
1. Heat oil. Sweat the onions, garlic, and carrots in a skillet.
2. Add the paprika, cayenne pepper, and tomato paste.
3. Saute the tuna. Add diced tomato. Simmer for 10 mins.
4. Add salt and pepper to taste.

Mashed Potato Procedure:
1. Put the potatoes in boiling water. Cook until tender.
2. Mash the potatoes until smooth.
3. Mix in butter, milk, and sour cream.
4. Add salt and pepper to taste.

Tuna Shepherd’s Pie Procedure:
1. Preheat oven to 350 degrees Fahrenheit.
1. Put the tuna filling in a pie pan.
2. Spread the mashed potato on top of the tuna filling.
3. Bake the pie for 15 mins or until the top becomes brown. 
4. Serve warm. 




Something Warm and Spicy


When the rains come, you just want to cuddle up with a good book or in front of the TV with your loved ones- not spend the entire afternoon stirring a stew!

This spicy soup is perfect for kids who turn up their noses at veggies - simply sneak the offensive greens in by cutting them up into tiny pieces. Your kids will never know that the colorful soup they’re enjoying is jam-packed with nutrients, and everyone else will agree that sipping on something warm, spicy, and filling is a great way to spend a rainy day. 



Spicy Tuna and Corn Chowder

Yield: 4
Prep Time: 20 mins
Cooking Time: 30 mins


Procedure:
1. Melt butter in a casserole. Add flour and mix until cooked through.
2. Saute onions and celery. Add carrots and potatoes and cook for about 3 mins.
3. Add corn kernels and can of tuna. Mix well.
4. Pour the chicken broth and milk. Simmer for 5 mins.
5. Pour cream and mix. Simmer until heated through. 
6. Add salt and pepper to taste.
7. Garnish with parsley and serve warm. 

Light and fun


What about the days when you’re not really in the mood to have a heavy meal? Say, when you’re just chilling over the weekend with your honey, or when you’re having a very late meal and don’t want to fill up?

That’s what a good salad is for. This one in particular gives you not only the abundance of nutrients in the vegetables, but also a hearty serving of protein in the tuna chunks that will leave you feeling full, but not bloated.



Tuna Thai Salad

Yield: 2
Prep Time: 15 mins
Cook Time: 10 mins


Procedure:
1. Combine all the ingredients for the salad dressing
2. In a separate bowl, place all the salad ingredients.
3. Toss the ingredients with the salad dressing. 
4. Top with the crushed peanuts. Serve.

Something for snacking


Don’t turn to donuts or other sugary snacks when you’re looking for something tasty to serve your family come merienda time! Not only do those snacks add inches to your waistline, but they’re also nutritional black holes that have no nutritional value and will leave those who eat them hungry again in an hour or so.

Instead, whip up a batch of these potstickers that contain an impressive content of nutrients for such a small package. Both its main ingredients are packed with protein, which is great for keeping the munchies at bay and building strong muscles and bones.

But that’s not all- this is a one-two punch of powerfully yummy and yet very healthy ingredients. The cheese provides much-needed calcium, vitamin A and B12, zinc, riboflavin, and phosphorus, while the tuna bring antioxidants, omega-3 fatty acids, magnesium, iron, potassium, niacin, and selenium. It also provides you with a helping of vitamin B6 and B12. 

But nobody ever thinks of all that as they bite into a tempting, chewy-crisp pocket of oozing cheese and tasty tuna! 



Tuna Mozzarella Potstickers

Yield: 12
Prep Time: 20 mins.
Cook Time: 15 mins.


Procedure:
1. In a bowl, mix together the tuna, cabbage, onion, garlic, mozzarella, and sesame oil
2. Add salt and pepper to taste. 
3. Place a spoonful of filling on the wanton wrapper. Fold and seal by pinching the edges together. 
4. Heat oil in a non-stick skillet. 
5. Add dumplings making sure that there enough space between them.
6. Cook until the bottom is lightly browned. Add water in the pan and cover.
7. Lower down the heat and let the water simmer for 3-5 minutes.
8. Create a dipping sauce by mixing together the ginger, rice vinegar, and light soy sauce.
9. Remove lid from the skillet and continue cooking the potstickers until the bottom becomes crisp.
10. Serve hot with the dipping sauce.

For your Sweet Tooth


Craving for something sweet? Sugar doesn’t have to be the only sweet thing in your diet. Surprisingly, a lot of vegetables, granted that you get them as fresh as possible, can be cooked in a way that makes them enticingly sweet and refreshing. 

Sweet potato is a perfect example, and it’s easily available at any market or grocery. Almost as easy is as creating this dish from scratch. 

Light, sweet, and creamy, this is the perfect treat for one of those days when you feel like cheating on your diet- but would rather not. 


Creamy Tuna Sweet Potato Toast

Yield: 4
Prep Time: 15 mins
Cooking Time: 20 mins.


Procedure:
1. Drizzle olive oil on the sweet potato. Add salt and pepper to taste on both sides. 
2. Toast the sweet potato as you would toast your bread. (You might have to toast twice to cook through)
3. In a separate bowl, mix together all the creamy tuna ingredients. Add salt and pepper to taste. 
4. Once the sweet potatoes have cooked through, spread the creamy tuna on top.
5. Garnish with spring onions. Serve.

That’s a wrap! 


Looking for something easy to make and take with you on the go? No need to stick with boring sandwiches and spreads- this wrap will make any lunch box a healthy delight! There’s no need for extensive prepping, either. You can purchase the pita wrap (go with whole wheat for more fiber!) and throw everything together in less than half an hour!



Curry Tuna Shawarma with Garlic Yogurt Sauce

Yield: 4
Prep Time: 15 mins
Cooking Time: 15 mins


Procedure:
1. Heat the oil in a pan.
2. Place onion in the pan and cook until caramelized.
3. Add in garlic and saute until fragrant.
4. Mix the can of curry tuna and simmer for 3 mins. Set aside. 
5. In a bowl, mix together all the garlic yogurt sauce ingredient. Set aside.  
6. Heat tortilla wrap over open flame. Prepare to assemble.
7. Place 2 tbsp. of the tuna shawarma filling on the heated tortilla.
8. Add some chopped onions and tomatoes.
9. Drizzle with the garlic yogurt sauce.
10. Roll into a tight wrap. Enjoy while warm!

These are just a few ways you can play around with Gold Seas Tuna Chunks and come up with interesting and delicious dishes that are good for the whole family. Try these out and you’ll be surprised how easily you can come up with healthy meals all week, even inventing a few of your own dishes!

These are truly fabulous! I love to try some and explore a variety of healthy recipe from tuna! 01/02/2018 (Runner Rocky)


Gold Seas Tuna Chunks
Gold Seas Tuna Chunks is the pure, healthy, and chunky tuna choice for you and your family! With only premium tuna caught through sustainable fishing practices, every can of Gold Seas Tuna Chunks is filled with wholesome tuna goodness you will enjoy to the last bite. Gold Seas Tuna Chunks is available in all leading supermarkets, groceries and convenience stores and are offered in 90g (solo) and 185g (sharing) variants. To get the latest news and updates, like us on Facebook and follow us on Instagram @goldseastunachunks 


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