Friday, May 11, 2018

Potato Tuna Bake

Potato Tuna Bake

Potatoes (medium) - 2
Tuna (steamed and cut shredded) - 1 cup
Cheese (I used Parmesan) - 1/4 cup
Black pepper (freshly crushed) - 1 tbsp (can add more or less)
Pesto Sauce - 2 tbsp
Milk - 1/4 cup
Salt - to taste  

Parboil potatoes
Cool and slice them with the skin on
Steam the fish fillet
Layer potato slices 
Spread pesto sauce over it
Sprinkle crushed pepper
Layer tuna pieces
Cover with a layer of potato
Pour milk over this
Sprinkle grated cheese on top
Bake at 160 degree C for about 12 to 15 mins  

Health Benefits
Heart Friendly
Lowers Blood Pressure
Immune System booster
Weight Loss
Strengthens Bones
Skin Health
Provides Energy

Nearly half your daily value of vitamin C
More potassium than a banana
A good source of vitamin B6
Fiber, magnesium and antioxidants
Resistant starch

Resistant Starch

This type of starch is called Resistant Starch. It works like soluble, fermentable fiber. When the bacteria in our digestive system digest resistant starches, they form several compounds, including gases and short-chain fatty acids, especially a beneficial fatty acid called Butyrate. Resistant Starch appears to increase butyrate production more when compared with other soluble fibers.
Butyrate is the preferred energy source of the cells lining the colon. Butyrate has beneficial effects on the colon and overall health. It maintains the colon lining and is believed to prevent colon cancer. It also helps to increase metabolism, decrease inflammation and improve stress resistance.

Potential benefits of Resistant Starch

Improved blood fats
May help to lower blood cholesterol and fats while also decreasing the production of new fat cells
Can increase the amount of fat we utilize for energy.

Better Satiety
Can help us feel full by triggering the release of hormones that reduce the drive to eat. After someone starts eating more RS, it may take up to one year for gut hormones to adapt.
Slows down the amount of nutrients released into the bloodstream, which stabilizes appetite

Better Insulin Sensitivity
It doesn’t digest into blood sugar, so less insulin release
Lowered blood sugar levels
Might improve insulin sensitivity

Improved Digestion
May help alleviate irritable bowel syndrome (IBS), diverticulitis, constipation and ulcerative colitis
Can add bulk and water to stool, helping in regular bowel movements
Can prevent development of abnormal bacterial cells in the colon and enhance mineral absorption (especially calcium).

Better Body Composition
Since Resistant Starch has less energy (calories) per gram than other starches, it can help us eat less.
Improved immunity
Can influence the production of immune cells

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