While fresh tuna can knock a dent in your pocket, its canned counterpart is relatively affordable and widely available.

Tuna has long been considered a staple in many households around the world and it’s not hard to see why. It’s important to note that certain species of tuna contain a high mercury content, which can be harmful to pregnant and breastfeeding women.  

It’s recommended that pregnant and breastfeeding mothers limit the amount of tuna they eat to no more than two tuna steaks (weighing about 140g when cooked or 170g raw) or four medium-sized cans of tuna a week (with a drained weight of about 140g per can). 

Apart from tuna’s delicious meaty taste and texture, it’s an extremely filling and versatile meal ingredient. On top of that, it’s an excellent source of vitamin B12, which is vital to formulating DNA. We take a deep dive into the health benefits of consuming tuna and explore some quick and easy snacks to make for work or at home. 

Health benefits  

Lower your risk of heart disease 

Tuna contains high levels of omega-3 fatty acids, which help to lower triglyceride levels. Too much triglyceride in your body can raise your risk of atherosclerosis, when the arteries are clogged with plaque, which could lead to a heart attack or stroke.  

Since our bodies can’t produce omega-3 fatty acids naturally, we must get them through eating oily fish like salmon and trout, avocado, chia seeds and walnuts.  

Prevent vision problems 

Omega-3 fatty acids are good for your eyes too. They can help to prevent dry-eye syndrome, a common eye condition where your eyes don’t produce enough tears.  

Reduce your risk of cancer and autoimmune diseases 

The omega-3 fatty acids present in tuna are said to reduce chronic inflammation and slow the growth of tumor cells that contribute to cancer. 

Low in fat 

Tuna is a great low-fat protein option for those who are health-conscious or want to watch their intake of saturated fat due to a lifestyle disease. 

Cooking with tuna

Fresh tuna 

Fresh tuna can be used in a multitude of ways. Usually sold in fillets, or ‘steaks’, fresh tuna can be marinated in olive oil and spices and cooked in a grill pan or on the braai. You could also use tuna steaks in place of beef patties to make delicious gourmet tuna burgers or simply serve with roasted vegetables or a side salad.  

Canned tuna   

Canned tuna is incredibly versatile. Here are some ideas to get you started: 

• Tuna salad bowl – combine canned tuna with red onion, a little bit of mayonnaise or plain yoghurt and arrange in a bowl with lettuce leaves, tomato, cucumber and avo for a light but filling lunch. 
• Puttanesca pasta sauce – make a traditional Italian marinara sauce using onions and tomatoes and add some kalamata olives and capers for a kick. Serve the puttanesca sauce with your favourite pasta. 
• Tuna melts – combine tuna with mayonnaise and spring onion and spread over wholewheat or sourdough bread. Top with cheese and grill in the oven until the cheese is melted and bubbling. 

• Tuna fish cakes – combine tuna with mashed canned cannellini beans, parsley, breadcrumbs and an egg. Shape into patties and shallow fry until golden brown.  

Check out these must-try dishes: 

https://mykitchen.co.za/tuna-veggie-sushi/ 

The post The Health Benefits of Adding Tuna to Your Diet  appeared first on MyKitchen.

Preserving some of your fave summer fruits should be at the top of your list right about now! We’re just a step ahead of the South African winter, but you might not be ready yet to let go of all the deliciousness of summer fruits. 

These are the last couple of weeks to stock up on fresh stone fruit such as peaches, nectarines, and plums, and get creative in your kitchen. Traditionally, autumn is the season of jam-making and bottling, so that summer produce can be preserved to brighten up the winter months.  

Some of our most favourite jams are made with stone fruit – who can resist peach or plum jam, baked into tarts or topping a warm scone on a cold winter afternoon?  However, stone fruit are amongst the most versatile of fruits; and jams, jellies and conserves are only one good way to preserve them.   

For instance, peaches are also the hero ingredient in ‘flavour bomb’ condiments such as chutney and achar; and plums are the rich stars of sticky barbeque or Asian-style dipping sauces, marinades, and glazes.   

However, you don’t have to be a stickler for tradition to get into the fun of making the joy of stone fruit last until the next summer.  There are plenty of contemporary methods and uses that will wow your family and friends. 

Here are some ideas

Give your stone fruit jams, jellies and conserves a foodie twist by adding complementary spices or herbs or a splash of your favourite alcohol.  For instance, vanilla adds sweetness and depth to plum jam while cinnamon, nutmeg or cardamon will add spicy warmth.  Herbs such as basil, rosemary and thyme will add a modern, bright, and savoury note. 

Try your hand at stone fruit syrups and cordials for something different. Peaches, nectarines and plums are all excellent options. Adding flavourings such spices or citrus balance the sweetness while adding either brightness or warmth. Stone fruit syrups can be used to top desserts or as the hero ingredient in dessert recipes or smoothies.   

Use bottled or canned peaches in modern ways. Preserved peaches will always be a delight in classic pies and cobblers, or simply topped with ice cream. However, you can also grill them to add to salads and grain bowls, include them in your morning smoothie or chop them up for a spicy salsa.  

Make some boozy fruit jars for your fun winter get togethers. Think plums in gin, brandied peaches and nectarines soaked in vodka or red wine. This is such an easy adult treat as you simply place washed fruit pieces soaked in your favourite liquor in sterilised, sealable jars and store in a cool, dark place. The alcohol acts as a preservative and boozy fruit jars can last for several months in airtight jars.  

Learn how to sterilize your jars and bottles. According to La Parfait, the French glass-making company which has been producing jars, bottles, and terrines for preserving food since the 1930’s, this is easy to do at home. Make sure that your lids and seals are in good order and check the rim of the bottles and jars for any chips or cracks in the glass. You want an air-tight fit, so the condition and quality of your jars and bottles matter.   

To get you off to an inspired start, here are two stone fruit recipes created by recipe developer and food content creator  Saadiyah Hendricks. 

The post Preserving your fave summer fruits for the winter months appeared first on MyKitchen.