Homemade Burger

Homemade Burger

Filling
Tuna fish patties
Capsicum (finely cut) - 1
Olives(sliced) - 2 or 3
Small onion (sliced) - 1
Salad leaves - 3
Cheese (melted) - 2 tbsp
Sriracha sauce - 2 tbsp
Black pepper sauce - 1 tbsp
Mustard sauce - 2 tbsp
Cheese (melted) - 2 tbsp

Method
Mix the cut and sliced veggies with melted cheese
Add the sauces (except mustard sauce) and mix well 
Slice the wholewheat bun horizontally
Scoop out the insides of the bread
Fill the vegetable mixture in the hollow in the bread
Place three tuna patties on it
Place the salad leaves on top
Top with mustard sauce 
Cover with the other half of the bread

Tuna Fish Cutlets

Ingredients

Tuna (cooked and skinned) – 3 slices

Potato (medium) – 1

Onion (medium) – 1

Egg - 1

Green chilies - 2

Coriander leaves – ¼ cup

Turmeric powder – ¼ tsp

Pepper powder – 1 tsp

Salt – to taste

Method

Shred the tuna

Boil the potato and mash it

Mix them well

Add salt, turmeric, pepper powder, finely chopped onions, green chilies and coriander

Add egg yolk to the mixture

Mix thoroughly

Shape into kebabs and dip in egg white and roll in the brown rice powder

Heat 1 tbsp oil in a non-stick pan

Spread it well

Place the kebabs on the pan and fry till lightly browned on both sides

Serve hot

Note: Fresh tuna has a strong odour. Apply wheat flour to the pieces before washing them. It helps to get rid of the odour.

Health Benefits of Tuna 

Has high level of omega-3

Lowers risk of heart diseases

Anti-inflammatory, can help reduce blood pressure

Packed with proteins

Helps in weight loss

Improves blood circulation

Boosts immunity

Health Benefits of Omega-3

Omega-3 fatty acids are a category of polyunsaturated fats (PUFA) that help to maintain cell membranes of every cell in our body.  Omega-3 fatty acids are considered essential, and we need them to function normally. The 3 main omega-3s are EPA, DHA and ALA. 

ALA,DHA and EPA are not made by our body,  so we need to get them from our diet. EPA and DHA are the primary omega-3s you need to support heart health and can be found in fatty fish like tuna, salmon, mackerel and omega-3 supplements.

These fatty acids provide amazing health benefits ranging from improving symptoms of existing disease (like lowering triglycerides) to preventing occurrence of age-related macular degeneration and Alzheimer’s disease. They also help to keep our skin clear and beautiful, keep allergies and inflammation under control, reduce joint pain, reduce symptoms of depression, to name a few.

Heart Benefits

Lower triglycerides (blood fat) reduce heart attack, abnormal heart rhythms, and strokes in people with known cardiovascular disease. It also slows the buildup of atherosclerotic plaques (hardening of the arteries), and lowers blood pressure slightly.

Lowers levels of depression

research suggests that omega-3s may help protect against Alzheimer's disease and dementia, and have a positive effect on gradual memory loss linked to aging

Reduces Inflammation

Rheumatoid Arthritis:  A number of studies have found that fish oil supplements significantly reduced stiffness and joint pain.

Lubricates Joints

Health Benefits of Capsicum

 Anti-inflammatory

Anti-cancer

Improves heart health

Antioxidant

Immunity booster

Treats diabetic neuropathy

Health Benefits of Salad Leaves

High fibre - good for weight loss

Relaxing and sleep inducing

Maintains acid-alkali balance in the body

Health Benefits of Olives 

Lowers blood pressure

Improves cardio-vascular health

Improves brain function

Treats arthritis

Improves immune system