A few substitutions can make tuna casserole more nutritious. Teff noodles, plain yogurt and fresh, organic peas add nutrients while increasing the casserole's anti-inflammatory properties and lowering its glycemic index. If you carry the ingredients dry and prepare your casserole at the end of your canoe or bike trip or hike, tuna casserole provides the protein, calories and B vitamins you need for efficient muscle recovery.
Benefits
Tuna packed in water is low in saturated fat, making it a heart-healthy choice. A one-cup serving has 179 calories and provides 102% of your recommended daily allowance of niacin, 79% of your daily protein, 77% of daily vitamin B-12, and 177% of daily selenium, according to Nutrition Data. Its anti-inflammatory factor of 250 makes it a good food for people with rheumatoid arthritis, and its zero glycemic index makes it a good choice for those with diabetes.
A cup of uncooked teff becomes 2 cups cooked teff. It adds 255 calories, provides 31% of your daily thiamin and 20 percent of the day's protein, and has a glycemic index of 26. Add an egg to the teff to make noodles and you have an additional 71 calories plus 77% of the day's cholesterol plus an additional glycemic load of 22 and an anti-inflammatory index of -224.
With 137 calories, 1 cup of plain yogurt provides 49% of your day's calcium, 28 percent of the day's protein, 34% of the day's riboflavin and 25% of the day's B-12, plus 38% of the phosphorus you need. However, it takes away 61 points from the anti-inflammatory factor provided by tuna. Add a cup of fresh, organic peas for another 67 calories, 128% of your daily dose of vitamin C and 50% of your dose of vitamin K.
Serving Size
When mixed together, a tuna casserole made with teff egg-noodles and yogurt sauce serves 6 people at 119 calories per serving or 4 people at 177 calories each. When paddling a canoe, backpacking or biking, use the larger serving size to ensure each person receives enough protein and calories to recover from a rigorous trip.
Tuna casserole's cumulative anti-inflammatory index of -3 makes it much better than other dishes. Increase your casserole's anti-inflammatory effects even more by adding 1 tsp. ground turmeric or garlic powder to your dish.
History
"Casserole," began as the Greek word "kuathos," which became the Latin "cattia," states the Oxford Companion to Food. Casserole appeared in English in 1708. Casseroles were pie-like, pressed rice pastry with a filling. They include the Moroccan tagine and China's mud-baked Beggar's Chicken.
Canned tuna was available beginning in 1903, but it was difficult to convince people to use it instead of other meats. Campbell's Soups promotion of tuna casserole made with cream of mushroom soup led to the dish's popularity in the 1940s.
Misconceptions
Due to the popularity of low-carb diets, many people mistakenly believe that casseroles are not healthy. Although some traditional recipes can be very high in fats, carbohydrates and sodium, careful substitution results in an updated, lower- sodium dish that meets specific dietary needs. As long as it is eaten in moderation in correct-size portions, tuna casserole with teff egg-noodles and garlic or turmeric yogurt sauce is acceptable after the first 30 days for all but the strictest low-carb diets.
Potential
By creating dishes targeted to provide specific nutrients, reduce glycemic load and raise anti-inflammatory properties, casseroles can return to their place as a healthy way to reduce food waste by making use of leftovers. Take your favorite recipe, check the nutrition data for each ingredient and substitute a food with lower fat and cholesterol, higher protein, and a wider variety of vitamins and minerals.
Learn correct portion sizes and use them when designing a new casserole. Use a portion chart and a set of measuring cups and spoons to practice taking appropriate portions of each of your favorite foods. Use sandwich bags and small containers to freeze single-serve portions of your favorite casseroles for school and work lunches.
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