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An idea for quick and healthy breakfast!!

This is an idea for a quick breakfast recipe. It takes about 10 minutes to prepare and it is also delicious and healthy!!

To make the dish healthier, I cook scrambled egg with canned tuna. Also I add steamed edamame to the plate. When you season the edamame with butter and salt, it becomes like a side dish of corn.

Edamame is high is vitamin B1, vitamin C, protein, fiber, iron, potassium, and so on. Because of the protein and the iron, edamame is a great ingredient for breakfast.

As for the tuna, my mother always said “You can be more smart and do great on tests in school if you eat fish”. She stretched a story about DHA to make me eat breakfast but it was not totally a lie. DHA increases blood vessel elasticity and improve the function of red blood cells so people say it helps make your brain more active.

I hope this recipe will be one of your favorite breakfast recipes!!

{Ingredients (1 serving)}

2 Eggs

½ can of Tuna

¼ cup Frozen Edamame

1 Tbsp. Vegetable Oil

Here is my recipe in PDF (4 MB): Healthy Breakfast

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Healthy and Quick “Tuna Pasta” Recipe

Today I will introduce you to a yummy light tasting, quick and healthy pasta dish! You don’t need to cook sauce in advance for this dish. You can put boiled pasta, drained tuna, and cut lettuce in a pan at the same time, cook for a few minutes and season. You can even cook everything in one pan. Boil the pasta, drain and cook in the same pan!

I usually don’t use canned food, but I always keep some canned tuna in my pantry because its stays good for a long time, is very useful, healthy and delicious. Tuna is a great source of protein and has other great nutritional benefits, such as vitamins, minerals, DHA, EPA, Omega-3 and so on. A Japanese tuna company published a study showing that fresh tuna and canned tuna have almost the same level of nutrition. (https://www.hagoromofoods.co.jp/knowledge/faq/faq_012.html). Canned tuna comes in water or in oil. I tend to choose tuna in water because it has less calories. Tuna in water has about 1/4 less calories that tuna in oil. But in fact, tuna in oil has more nutrition than tuna in water. So if you care about calories and protein more than other vitamins or minerals, you might want to choose tuna in water.

In this recipe, I use spaghetti, but you can use any kind of pasta you want. It is so easy, healthy, and delicious so I recommend it for lunch and/or for your weekday dinner!

Here is my recipe in PDF (4 MB): Tuna Pasta


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My Favorite! “Tuna Sandwich”

This is not a surprising or complicated recipe! Many of the recipes I have shown you are purely homemade Japanese cooking and may be different from what you have prepared before. Not so for the Tuna sandwich! I love Tuna sandwiches, but I sometimes wonder if it is fresh or safe to eat when I eat out. So I always cook it by myself for my lunch and use fresh ingredients in addition to the canned tuna.

Japanese often use canned Tuna in our meals because it is definitely a pantry food, it is, of course, delicious and also nutritious!! I use canned Tuna in salads, pasta, omelets, gratin, fried rice, on toast, sautéed with vegetables and so on. As you know, it is great when you are busy!!

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You can use any vegetables and bread you want. I use Romaine lettuce and tomato, which I think is the best combination to the tuna in a tuna sandwich. And I use Udi’s Gluten-Free bread, which tastes great!

Enjoy your fresh Tuna sandwich!!

{Ingredients (servings 2)}

A 5 oz. can of Tuna

4 leaves Romaine Lettuce

1 Tomato

1 Tbsp. Mayonnaise

4 slices Bread (any kind)

Some Margarine or Butter

Here is my recipe in PDF (4 MB): Tuna Sandwich