We are not big pasta eaters in our house, my husband actually doesn't like it (yes, he is one of the very few!!) and I like to try not to rely to much on wheat in our menu choices. However there is no denying that most kids absolutely love pasta, and with so many different ways to prepare it, pasta is a staple for most parents' store cupboard. This recipe is basically like a macaroni cheese, but with tuna and vegetables it becomes packed with nutrients. To have kids eating something healthy and happily cleaning their plates is what most parents love!
Tuna is one of life's brain foods. It is high in omega 3s which are an essential fatty acid. These are particularly important to children as one of their functions is to increase the connections in brain receptors. So put very simply, it helps information move around the brain. If these connectors are developed early in a child's life it can help with learning. Tuna is also high in vitamin B6 and B12 – both of these promote healthy brain function and are even reported to prevent Alzeimer's in later life. Being high in vitamin D tuna also helps build strong bones. These are just a few benefits of this wonderfully healthy fish.
There has been a lot written about Omega 3's and their health benefits. The current research is all about how it is more important to have the correct balance of Omega 3 and Omega 6 fatty acids that is most beneficial. So while many people believe it is better to by tuna in brine as it is lower in calories, if it is health benefits we are looking at, it is better to buy tuna in olive oil. Olive oil is high in Omega 6 – this gives you a balance of the fatty acids and the health benefits of both the tuna and the oil are enhanced.
This recipe takes around 15 mins from start to finish.
Ingredients
- 1 cup dry pasta (macaroni, bows, spirals etc)
- 1 carrot diced
- ½ a small zucchini diced
- ½ cup frozen peas
- ½ cup frozen corn
- ½ cup green beans
- 6 oz can of tuna
- 1 tsp parsley
- 1 tsp chopped chives
- 1 tsp dill
- 2 tbsp olive oil
- 2 tbsp all purpose flour
- 1 ½ cups milk
- ½ cup grated cheddar cheese
Method- you need 1 medium-large saucepan and 1 small saucepan
- in the larger saucepan boil sufficient water for the pasta
- while the water is boiling chop the carrot and any of the other fresh vegetables eg zucchini – I chop them quite small about the size of a pea for consistency
- add the pasta and carrot to the boiling water
- in the smaller saucepan heat the olive oil, add the flour and stir with a wooden spoon until well combined, it should be in a 'ball' not sticking to the sides of the pan, you want to cook it for around 30 seconds to make sure the flour is cooked through but you don't want it to brown – this flour and oil mix i called a 'roux'
- remove the roux from the heat
- add around ¼ cup of the milk to the roux and stir until the mix is smooth
- continue adding milk in approximately ¼ cup measurements and stir until smooth after each addition of milk, if your paste is lumpy use a whisk instead of a wooden spoon and whisk until smooth
- when the pasta is about half cooked (3-5 mins) add the beans and zucchini
- when the pasta is nearly done (6-10 mins) add your peas and corn, these really just need to be warmed through
- drain the pasta and vegetables and return to the saucepan – off the heat
- by this time you should have finished adding your milk and have a sauce about the consistency of heavy cream
- mix the sauce and pasta
- drain the can of tuna and to the mix
- add the grated cheese and herbs return the pan to the heat, stirring until the cheese has melted and the dish is hot – serve
Tips- as usual – you can change the vegetables to suit your children's taste, but with the tuna and the cheese they probably won't notice
- feel free to add vegetables of your choice or what you have available eg chopped spinach, broccoli, leek, etc
- leave out the herbs if your children don't like it – I think dill really adds something in flavour, and my kids love it, but herbs don't add much nutritionally
- my mum used to do this as a baked pasta, putting it in a casserole dish and adding a mix of breadcrumbs and grated cheese to the top, and baking for around 20 minutes. I don't worry with this but that is mostly a time consideration. If you choose to do this make sure you have a fairly 'wet' sauce as the sauce will thicken considerably in the oven (ie you may need to add a little more milk)
- roughly chopped boiled egg is a yummy addition, boil the eggs in their shells with the pasta, run under cold water, peel, chop and add at the same time as the tuna
- fresh pasta takes less time to cook, so if you are using fresh pasta add it with the vegetables you add in the middle of the cooking time
- if you are on a wheat free diet, use rice or even quinoa
- as usual – you can change the vegetables to suit your children's taste, but with the tuna and the cheese they probably won't notice
- you need 1 medium-large saucepan and 1 small saucepan
