Go for easy and exciting healthy meals this new year


THE holiday season has come to pass and it’s time to take action on your resolution to eating healthier for your family and for yourself—if not for the entirety of 2018, then at least to atone for all that Yuletide feasting.

Spicy Tuna and Corn Chowder

Of course, despite our 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. Then, there’s the fact that some family members could just be stubbornly against a change in their regular diet, while some may be picky eaters.

The canned tuna brand Gold Seas Tuna Chunks offers some suggestions to work into your meal planning, which are not only good for the body but will also delight even finicky eaters.

For one, the easy-to-make Tuna Shepherd’s Pie is not only rich in flavor and very filling, but also a low-fat, low-cholesterol dish that serves up a heaping helping of calcium, potassium, lycopene, magnesium and vitamins C and B6.

And how about the Spicy Tuna and Corn Chowder, which is perfect for kids who turn up their noses at veggies? Simply sneak in the “offensive” greens by cutting them up into tiny pieces. The young ones will never know that the colorful soup they’re enjoying is jam-packed with nutrients. If the kids don’t like it spicy, just change the tuna variety to Gold Seas Yellowfin Tuna Chunks in Olive Oil.

Tuna Thai Salad

And for those days when nobody’s really in the mood for a heavy meal, consider the Tuna Thai Salad. This one 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 Shepherd’s Pie

Yield: 1 9-inch pie pan

Prep time: 20 minutes

Cook time: 45 minutes

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

1/2 tsp cayenne pepper

2 tbsp tomato paste

1 can diced tomato

1 tbsp oil



Mashed potato ingredients:

3 large potatoes (peeled)

1/2 cup butter

1/4 cup milk

1/4 cup sour cream



Tuna filling procedure: Heat oil. Sweat the onions, garlic and carrots in a skillet Add the paprika, cayenne pepper, and tomato paste. Sauté the tuna. Add diced tomato. Simmer for 10 minutes. Add salt and pepper to taste.

Mashed potato procedure: Put the potatoes in boiling water. Cook until tender. Mash the potatoes until smooth. Mix in butter, milk and sour cream. Add salt and pepper to taste.

Tuna Shepherd’s Pie procedure: Preheat oven to 350°Fahrenheit. Put the tuna filling in a pie pan. Spread the mashed potato on top of the tuna filling. Bake the pie for 15 minutes or until the top becomes brown. Serve warm.

Spicy Tuna and Corn Chowder

Yield: 4

Prep time: 20 minutes

Cooking time: 30 minutes


1 tbsp unsalted butter

1 tbsp flour

1/2 cup onions (diced)

1/4 cup celery (diced)

1/4 cup carrots (diced)

1/4 cup potatoes (diced)

1/2 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

1/2 cup cream



Parsley (chopped, for garnish)

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

Tuna Thai Salad

Yield: 2

Prep time: 15 minutes

Cook time: 10 minutes


1 185g can Gold Seas Yellowfin Tuna Chunks in Springwater

1 green mango (julienned)

5 pcs thai basil leaves (chopped finely)

4 cups red cabbage (shredded)

1/2 cup carrots (shredded)

Salad Dressing:

2 tbsp fish sauce

2 tbsp lime juice

1/2 tbsp. brown sugar

1 pc red chili


1/4 cup peanuts (crushed)

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

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