Potato Tuna Bake

Potato Tuna Bake

Ingredients

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  

Method
Parboil potatoes
Cool and slice them with the skin on
Steam the fish fillet
Cool
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
Tuna

Heart Friendly

Lowers Blood Pressure

Immune System booster

Weight Loss

Strengthens Bones

Skin Health

Provides Energy

Potato

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