Welcome to TRADITION TUESDAY

When I think of a traditional dish in my household, I think of Tuna Noodle Casserole. I think this little go to meal gets forgotten about or put on the back burner in a health conscience society. But I am here to revive this comfort food with a few health conscience change ups to make this yummy dish a guilt free staple. But first lets talk tuna for a bit!

Health Benefits of TUNA!

Nutrients:
Tuna is an excellent source of protein, and while some vitamin and mineral losses occur during canned tuna processing, the protein nutritive values are not dramatically changed. Tuna is an excellent source of the omega-3 fatty acids EPA and DHA, protein, potassium, selenium, and vitamin B12. It's a very good source of niacin and phosphorus.

Lowers Blood Pressure:
An international study of 4680 men and women ages indicated that omega-3 fatty acid intake (largely from fish) could be beneficial in preventing adverse blood pressure levels.

Coronary Heart Disease Prevention:
Several studies and clinical trials have provided strong evidence that modest consumption of fish or fish oil (1-2 servings/wk of oily fish, or approximately 250 mg/d of EPA+DHA) substantially reduces the risk of coronary heart disease death.

Alzheimer's Disease Prevention:
While it is not known exactly why fish is protective against Alzheimer’s disease, the secret may lie in the high content of omega 3 fatty acids in fish. These fish oils may stabilize phospholipid concentrations in the brain membrane and may influence neurotransmitter function. Several epidemiological and animal studies have supported a protective role for omega 3 polyunsaturated fatty acids and suggested that they have a positive effect on learning and memory.

Cancer Prevention:
In a prospective study of 61,433 women it was suggested that consumption of fatty fish such as tuna could reduce the occurrence of renal cell carcinoma (kidney cancer).
Preliminary studies have shown that fatty acids present in fish inhibit the growth of breast cancer, and the Oncology Department at St Thomas' Hospital in London has proposed that premenopausal women over the age of 40 years who are shown to be at increased breast cancer risk supplement their diet with omega-3 fatty acid rich fish.

Arthritis Relief:
There is evidence from double blind, placebo-controlled clinical trials that the increase of dietary omega-3 fatty acids supplied as fish oil can have beneficial effects in rheumatoid arthritis. 

Glycemic Index:
In a study to determine the estimated GI of various foods, it was concluded that tuna has a GI of 0.

So now you have more reasons to eat Tuna or any fish for that matter. Remember it is the omega-3 fatty acid rich fish that make the most difference in your diet. This is probably why I love Spicy Tuna Rolls so much! My sushi loving mouth is watering! Ok, back to the recipe in the spotlight. 

Not so Traditional Tuna Noodle Casserole

2 cups whole wheat pasta (I like wide egg noodles)

2 cans tuna in water (6oz)

2 cans low sodium (healthy request) cream of mushroom soup

2 cups shredded cheddar cheese

salt and pepper

2 cups frozen peas

Special K cornflake crumbs

Cook noodles according to package directions. Drain. Place cooked pasta in a large mixing bowl.

Stir in tuna, soup, cheese, salt, and pepper, and peas. Stir together gently until well mixed.

Place in a 2 quart casserole dish sprayed with Smart Balance cooking spray oil. Top with cornflake crumbs.

Bake uncovered at 350* for 30-40 minutes, or until heated through and bubbly. I like to top with parmesan cheese. Serves 6 but I double this recipe for my family of 6 because they always want seconds and left overs for lunch the next day!

Tell me what you think and let me know what additional ingredients you like to add to your tuna noodle cass!

Welcome to TRADITION TUESDAY