From oats to tuna, it is all healthy

A simple, inexpensive way to maintain a diet and eat well, too

TUNA has become one of the most valued and desirable fish in the market. Its delicious taste and global availability makes it an ideal replacement for red meat or for those who like to add some healthy variety to their diets. Some of the health benefits include its ability to reduce cardiovascular conditions, stimulate growth and development, lower blood pressure and cholesterol levels, and to help in weight loss.

Next is a breakfast recipe made from oats, a species of cereal grain grown for its seed. Oats are suitable for human consumption in the form of oatmeal or rolled oats. The food is low in saturated fat, and also very low in cholesterol and sodium. It is also a good source of dietary fiber.

A French dish, cordon bleu, is last. The term is now applied to a superior cook as well as to this par ticular dish. It is a dish of meat wrapped around a cheese filling and then breaded and either panfried or deep- fried. For chicken cordon bleu, chicken breast is used instead of veal. RECIPE 1 TUNA KABABS Serves 2 Cooking and preparation time: 15 minutes Ingredients: 1 tin tuna fish (discard oil) Half a carrot (chopped) 1 tablespoon of tahini sauce 2 tablespoons of ready-made tabulah Salt as required Half teaspoon of ground red chili 1 teaspoon of garlic powder 1 tablespoon of oats (for binding) METHOD: 1) Chop everything in a blender 2) Make small balls 3) Shallow fry in non-stick pan with minimum oil Ingredients: 2 tablespoons of chia seeds (soak in half cup of water) 4 to 5 tablespoons of Quaker oats Milk as required 1 tablespoon of honey 2 to 3 strawberries Handful of grapes A few mango chunks METHOD: 1) Chop fruits finely and set aside. 2) In a glass or jar, add 1 tablespoon of oats as bottom layer. 3) Add 2 tablespoons of milk to soak the oats. 4) Pour honey over it. 5) Layer with chia seeds and strawberries. 6) Repeat layers in same way by adding mango and grapes. 7) Chill in fridge and enjoy. RECIPE 3 CORDON BLEU Serves: 2 Cooking and preparation time: 45 minutes Ingredients: 4 skinless, boneless chicken breast halves 1/4 teaspoon salt 1/8 teaspoon ground black pepper 6 slices Swiss cheese Sauteed mixed veggies in mild spices of your choice 1/2 cup seasoned bread crumbs METHOD: 1) Pound chicken breasts to 1/4 inch thickness. 2) Sprinkle each piece of chicken on both sides with salt and pepper. 3) Place 1 cheese slice on top of each breast. 4) Place sauteed mixed veggies in a baking dish. 5) Roll up each breast, and secure with a toothpick. 6) Preheat oven to 175 degrees C. 7) Coat a baking dish with nonstick cooking spray. 8) Place in baking dish, and sprinkle chicken evenly with bread crumbs. 9) Bake for 30 to 35 minutes, or until chicken is no longer pink. 10) Remove from oven, then remove toothpicks and serve immediately.