Brain fuel + Better Mood

This creamy tuna bake is an easy dinner that does your body and mind good. Tuna is full of healthy omega-3 fats that help your brain stay sharp and focused and lower inflammation in the body. Cauliflower and peas have B-vitamins that support your mood and energy. Tuna and cheese also give you plenty of protein, which helps build strong muscles and keeps you feeling full. The cheese and sour cream make it creamy and satisfying — perfect for a cosy dinner.

Fun Fact: Tuna’s full of Omega-3s — the same healthy fats your brain is made from. Every bite feeds your brain what it needs to stay sharp, focused, and feeling good.

• 1 can (425g) tuna in springwater or olive oil, drained
• 1 small cauliflower (300g), cut into florets
• 1 cup dried pasta (e.g., penne or macaroni – about 100g)
• 1 cup frozen peas & corn
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 cups spinach (or silverbeet), chopped (optional)
• 1 cup lite sour cream
• 1 cup grated cheese (cheddar or preferred cheese)
• 1 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste

1. Preheat the oven to 180°C (350°F).
2. Prepare the cauliflower: Steam or boil the cauliflower florets until tender, about 8-10 minutes. Drain and set aside
3. Sauté onion and garlic: In a large skillet, heat olive oil over medium heat. Add the chopped onion and cook for 3-4 minutes until softened. Add the minced garlic and cook for another minute.
4. Add peas and spinach: Stir in the frozen peas and chopped spinach (if using), cooking for another 2-3 minutes until heated through and the spinach is wilted.
5. Combine tuna and cauliflower: In a large bowl, flake the tuna and mix it with the boiled cauliflower, sautéed onion, garlic, peas, pasta and spinach. Stir in the sour cream, oregano, salt, and pepper. Adjust seasoning to taste.
6. Assemble the bake: Transfer the tuna mixture to a baking dish. Sprinkle the grated cheese on top.
7. Bake: Place in the oven and bake for 15-20 minutes, or until the cheese is melted and golden.

Serve: Let the bake cool slightly before serving. This dish pairs well with a simple side salad or steamed vegetables.