I always make sure I have plenty of frozen veggies, and/or whole wheat noodles and brown rice, so throwing together a nutritious meal really takes no time at all. My good friend is often blown away when she’s working away on an assignment in my living room and all of the sudden dinner is ready. “Where did this come from? How do you just whip up a casserole?” You’d have to hear her say it to really get the dramatic effect. Having these staples on hand makes it much easier to stay on track because rather than ordering in greasy take-out while studying, I at the very least can always make a pretty decent stir-fry and/or casserole.
- High protein
- High fiber
- Fruit and vegetables
- Low sodium/sugar
- Low fat (Saturated and Trans fats should not add up to more than 3g)
I’m also trying to eat more foods with omega 3’s, I’ve read that it helps with brain health, heart health AND reduces anxiety. I don’t know about you, but with all the coffee I drink I could use a bit of help cleaning out the old noggin. Also please note that in the ingredient list that I mention “light tuna”. While I was teaching Child Studies I did some research about mercury, and it turns out the “white tuna” is substantially higher in mercury levels, so always always go for the “light” tuna okay!
1 box of whole wheat pasta (I like the twirly ones)
1 tsp of olive oil
1-2 cans (depends on how hungry you are) of (LIGHT) tuna in water drained
1 bag of frozen mixed veggies (anything really will do)
1-2 cans of low sodium/low fat mushroom soup
1/2 cup to 1 cup of shredded partly skim cheese (cheddar preferably)
Fresh ground pepper to taste
1/4 cup of salsa OR 1-2 tablespoons of Franks Red Hot Sauce.
I’ve also added spinach at times, and it worked out really well.
Spicy Pepper Medley or Cilantro (to taste)
Preheat oven to 350
Pour your mixture into a casserole dish spreading the mixture out to all corners and sides of the pan.
Top with the rest of the cheese or just enough to cover the top of the casserole. You can add some spices to the top of the casserole if you like, I like to add a little bit of Club House Spicy Pepper Medley or even some cilantro (but be warned the main ingredient in the Club House spice is salt, so a little goes a long way).
Cover your casserole with aluminum foil and bake for 20 minutes and remove the foil for the remaining 3-5 minutes. Sometimes I will broil the top just for a minute or so, it helps brown the cheese just slightly.
**Serve this dish with a side salad full of fresh vegetables. It doesn‘t need to be fancy, even a simply spinach salad with mushrooms, and red onions would do.Try to eat the salad first, it’ll help you to not overeat the casserole! Trust me it’s dangerously good.
Don’t get me wrong I do enjoy eating quite a bit, so I‘m really just trying to find a better way to do it. Food should never be regarded as either Christ or the Anti-Christ; I believe food should be kept functional, but still very enjoyable.