Easy and exciting healthy meals with Gold Seas Tuna

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, 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!

Tuna Shepherd’s Pie

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

Tuna Filling Ingredients: 2 185g cans Gold Seas Yellowfin Tuna Chunks in Olive Oil 2 medium size onions (diced) 2 cloves garlic (minced) 1 medium sized carrot (diced) 1 tsp paprika ½ tsp cayenne pepper 2 tbsp tomato paste 1 can diced tomato 1 tbsp oil Salt Pepper

Mashed Potato Ingredients: 3 Large Potatoes (peeled) ½ cup butter ¼ cup milk ¼ cup sour cream Salt Pepper

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.
2. Put the tuna filling in a pie pan.
3. Spread the mashed potato on top of the tuna filling.
4. Bake the pie for 15 mins or until the top becomes brown.
5. 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

Ingredients: 1 tbsp unsalted butter 1 tbsp flour ½ cup onions (diced) ¼ cup celery (diced) ¼ cup carrots (diced) ¼ cup potatoes (diced) ½ can corn kernels 1 185g can Gold Seas Yellowfin Tuna Chunks in Olive Oil with Chili 1 cup low sodium chicken broth 1 cup milk ½ cup cream Salt Pepper

Garnish: Parsley (chopped)

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.

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!