I always love to have canned food and dried food for emergencies; in case I’m sick and can’t get out of the house, and at times I feel lazy to cook and don’t like spending a long time in the kitchen. I bought tuna in oil on sale from Aldi to top up. Then I bought bread rolls and spinach rocket salad mixed from another supermarket. I got some leftover green olives. This is my lazy meal.

Google:” Canned tuna is a healthy, affordable, and shelf-stable protein that’s high in omega-3 fats and vitamins and minerals. It can be a good addition to a healthy diet and can last for several years (2-5 years) in your pantry. Omega-3s are essential dietary fats that are beneficial for heart, eye, and brain health. Fish is considered an important source of these healthy fats in the diet, though you can also get omega-3s from plant foods. Whether canned tuna is packed in oil or water can affect its nutritional content. Canned tuna packed in oil tends to be higher in calories and fat than canned tuna packed in water. If you are looking to lose weight, canned tuna is a good option because it is low in calories yet high in protein.”

Google: “Green olives are unripe olives that are picked while still green. They are cured and fermented to remove their bitter taste and make them edible. Olives are very high in vitamin E and other powerful antioxidants. Studies show that they are good for the heart and may protect against osteoporosis and cancer. The healthy fats in olives are extracted to produce olive oil, one of the key components of the incredibly healthy Mediterranean diet. Olives and olive oil are key parts of the heart-healthy Mediterranean diet. Both contain several nutrient-rich components like monounsaturated fats, vitamin E, and other antioxidants. But olives have high salt content. So, if you’re watching your sodium intake, you may want to limit olives to 5 to 10 per day.”

Today, my lunch are green and brown and off white that are simple, healthy and delicious. Let’s stay healthy!!!

Ingredients

4 green olives
1 bread roll, cut in half
1 canned tuna in oil or any flavour of your choice
spinach and rocket salad mixed
butter or pro activ spread

Method

Spread pro activ on bread roll. Wash the salad mixed and dry with salad dryer or on paper towel. Place some salad mixed on the bottom part of bread roll. Then open the canned tuna. Pour into a bowl and warmed up 25 seconds in microwave. You don’t have to warmed up if you don’t want to. Give a stir or two. Spoon the warmed up tuna onto the salad mixed in the bread roll.

Open the bottle of green olives, use a dry clean fork to pick up 4 olives. Place them on top of tuna, Next the top part of bread roll let it lean over and close after taking picture. Enjoy with a cup of tea. Enjoy!!!!

https://helenscchin.com/2023/01/23/tuna-green-olives-spinach-rocket-on-bread-roll/

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