When Michaela, from Coo’s Kitchen, contacted me about changes to her sleep pattern as the season’s changed in Canada, I reminded her about her Vitamin B12 levels, and how these impact sleep quality and duration.
She had also taken up ‘Pickleball’ and therefore, was doing more vigorous exercise than usual. As such, she needed to focus a bit more on her protein intake.
Tuna is an excellent source of vitamin B12, and if you can get sustainably-caught tuna, then it is an essential nutrient for DNA production, red blood cell formation, and preventing anaemia.
Michaela prefers to use fresh tuna, but a single can of tuna can provide a significant portion of the recommended daily intake of Vitamin B12 too, making it a convenient and healthy way to ensure sufficient B12 levels for women.
When she told me she was going to make a Tuna Bowl, I asked her to share it in the MyMT™ Kitchen area – an area of kitchen creations and recipes for women on the MyMT™ 12 week programmes.
Here it is for you – from Michaela, an Aussie living in Canada, with love! The recipe is below the video. As she says,
“This is super easy to make and you can really add any veggies you want. We like our tuna rare, so I always marinate it first for flavour and then sear it in a frying pan. I sear it in a non-stick pan, so I do not need to add any oil.
Once I have cooked all the tuna, I then put the rest of the marinade in the pan and cook it for a few seconds until it gets a little thick and then pour it over the tuna.”
Tuna Bowl Recipe
INGREDIENTS:
- 6 fresh tuna steaks
- juice of one lemon
- 3 cloves fresh garlic crushed
- 2 tbsp organic coconut aminos (I am allergic to soy, so this is a great substitute to soy sauce and healthier)
- 1 tbsp freshly grated ginger
- 1 tbsp sesame seeds
- 1 tsp sesame oil
Mix all ingredients together and pour over the tuna steaks and let them marinate for about 30 mins a side.
Sear in a non-stick frying pan until they are cooked according to your taste. Slice tuna into thin slices.
Make your bowl,. You can use, brown rice, lettuce, avocado, spring onions, carrots and any other veggies of your choosing.
Pour the rest of the marinade back in the pan (once the tuna is out of the pan) and pour over the tuna. I put a little salad dressing over my bowl just before I eat. Bon appetit!
(Serves 6)
