My NO. 1 Tuna Rice Protein Bowl with Spinach and Nigella Seeds for PCOS

Why Will You Love This Recipe?

1. Nutritious and Balanced: This recipe provides a well-rounded meal with carbohydrates from the rice, protein from the tuna, and essential vitamins and minerals from the spinach (plus more). It’s a satisfying and balanced option for a quick lunch or dinner.
2. Quick and Easy: This dish can be prepared in under 20 minutes, making it ideal for busy days when you want a nutritious meal without spending too much time in the kitchen.
3. Versatile and Customizable: You can easily customize this bowl by adding extra vegetables, herbs, or spices according to your taste. It’s adaptable to different dietary preferences and it’s made with brown rice for added fiber (super important for insulin balance)
4. Flavorful and Unique: The addition of nigella seeds adds a unique flavor to the dish. Nigella seeds have a slightly nutty and peppery taste, enhancing the overall flavor profile of the tuna and spinach.
5. Healthy Ingredients: Tuna is a good source of lean protein and omega-3 fatty acids, which are beneficial for heart health. Spinach is packed with vitamins A, C, and K, along with iron and antioxidants.
6. Light yet Filling: This meal feels light and fresh due to the spinach and tuna but is also filling enough to satisfy hunger cravings, making it a great choice for a balanced meal (added protein will keep you full for longer and the extra fatty acids – will take extra care of your hormonal system and not make you fat 😉
7. Minimal Cleanup: With only a few simple ingredients, this recipe requires minimal cleanup, making it a convenient option for solo meals or family dinners.

Overall, You will love this Tuna Rice Protein Bowl for its simplicity, flavor, and nutritional benefits. It’s a wholesome meal that can be enjoyed any time of the year!

Health benefits of some Ingredients:

Spinach:

Benefits:

• Excellent source of vitamins A, C, and K.
• Rich in iron, which is important for healthy blood circulation.
• Contains antioxidants such as lutein and zeaxanthin, which are beneficial for eye health.
• Low in calories but high in nutrients, making it a nutrient-dense food.
• May contribute to bone health due to its vitamin K content.

Daily Intake and Vitamins (Per 100g Serving):

• Vitamin A: Provides about 187% of the daily recommended intake (DV).
• Vitamin C: Provides about 47% of the DV.
• Vitamin K: Provides about 604% of the DV.

Nutritional Yeast:

Nutritional yeast is a deactivated yeast often used as a flavoring agent in vegan and vegetarian dishes. Here are its benefits and nutritional information:

Benefits:

• Rich source of B vitamins, including B12 (important for vegans and vegetarians). Also Iron and folic acid.
• Contains complete protein, providing all essential amino acids.
• Adds a savory, cheesy flavor to dishes without dairy.

Daily Intake and Vitamins (Per 1 tablespoon Serving):

• Vitamin B12: Provides about 130% of the DV.
• Folate (Vitamin B9): Provides about 20% of the DV.
• Protein: Provides about 4g of protein per serving.

Nigella Seeds (Kalonji):

Nigella seeds, also known as kalonji or black cumin seeds, have been used in traditional medicine for their health benefits. Here’s why they are beneficial and their nutritional profile:

Benefits:

• Rich in antioxidants, including thymoquinone, which has anti-inflammatory properties.
• May support digestive health and alleviate symptoms of indigestion.
• Contains essential fatty acids, including omega-3 and omega-6.
• Adds a unique flavor to dishes, with a slightly nutty and peppery taste.

Daily Intake and Key Nutrients (Per 1 tablespoon Serving):

• Calories: Provides about 52 calories per serving.
• Fat: Provides about 3g of fat, including omega-3 and omega-6 fatty acids.
• Fiber: Provides about 3g of dietary fiber.

Extra Cooking Pro Tips:

1. Seasoning the Tuna: For added flavor, consider seasoning the tuna with salt and black pepper for extra taste, a squeeze of fresh lemon juice, or a sprinkle of dried herbs like parsley or dill before adding it to the rice bowl.
2. Toast the Nigella Seeds: Toasting Nigella seeds lightly in a dry skillet for a few seconds can intensify their flavor and aroma. Be careful not to burn them; they should become slightly fragrant. Sprinkle the toasted seeds over the assembled bowl just before serving. SUPER EXTRA TIP: Blending or grinding nigella seeds helps break down their tough outer shell, making the nutrients more accessible and easier for the body to absorb. This includes essential fatty acids like omega-3 and omega-6, as well as antioxidants and other beneficial compounds.
3. Add Fresh Herbs: Incorporate fresh herbs like chopped cilantro, parsley, or basil for a burst of freshness and color. Toss the herbs with the cooked spinach or sprinkle them over the assembled bowl.
4. Include Additional Vegetables: Boost the nutritional value of the bowl by adding other cooked or raw vegetables such as cherry tomatoes, cucumber slices, roasted bell peppers, or steamed broccoli florets.
5. Drizzle with Dressing: If you prefer a dressing or sauce, drizzle a simple vinaigrette or tahini-based dressing over the bowl. A combination of olive oil, lemon juice, and Dijon mustard makes a delicious and tangy dressing.
6. Experiment with Grains: Instead of rice, try using quinoa, bulgur wheat, or farro as the base for this protein bowl. These grains offer different textures and flavors while providing additional nutrients.
7. Meal Prep Tip: This recipe is great for meal prepping. Cook a larger batch of rice and spinach ahead of time and store them in separate containers in the fridge. When ready to eat, assemble the bowls with the tuna and nigella seeds for a quick and convenient meal.
8. Garnish Creatively: Garnish the bowl with additional toppings such as sliced avocado, crumbled feta cheese, or a sprinkle of crushed red pepper flakes for a touch of heat.
9. Serve with a Side: Pair the Tuna Rice Protein Bowl with a side salad, homemade soup, or a slice of crusty bread (preferably Rye Bread) for a more substantial meal.

Ingredients:

• ⅓ cup of Brown Rice
• 4 Frozen Spinach Cube
• 1 tbsp Mix Herbs
• 1 tbsp Salt, Pepper
• 1 tbsp Garlic Powder / Fresh
• 1 tbsp Olive Oil
• 1 tbsp Nutritional Yeast Flakes
• 1 tbsp Apple Cider Vinegar
• 1 can / cup of fresh Tuna
• Nigella Seeds
• Avocado, Veggies and balsamic vinegar for Garnish

How to Prepare and Serve:

1. Prepare rice and spinach for the first step

2. Prepare the Rice: Cook the rice according to package instructions until tender. Set aside. Cook the Spinach (fresh or frozen): Heat olive oil in a skillet over medium heat. Add the fresh (or frozen) spinach leaves and sauté until wilted, about 2-3 minutes. Season with salt and pepper to taste. Remove from heat and set aside if you like decorating or just add to the rice when ready.

3. Mix everything.

4. Add all spices (excluding Nutritional yeast and Nigella Seeds) and cook for an additional 1-2 minutes if needed.

5. That is the part when Nutritional Yeast and Nigella Seeds will be needed 😉

6. Base without tuna 😉

7. You can eat it like this or do some extra design e.g. like down below:

ENJOY! 😉

How to Store Leftovers / Freeze:

Storing leftovers or freezing portions of the Tuna Rice Protein Bowl with Spinach and Nigella Seeds is a great way to enjoy this meal later. Here’s how you can store and freeze this recipe:

Storing Leftovers:

1. Cool Down Properly: Allow the cooked components of the bowl (rice, spinach, and tuna) to cool down to room temperature before storing.
2. Divide into Portions: Divide the leftovers into individual serving containers or airtight food storage containers. This makes it easier to grab a portion for a quick meal.
3. Refrigerate: Place the containers in the refrigerator and store them for up to 3-4 days. Make sure to keep the components separated to maintain freshness and prevent sogginess.

Freezing Instructions:

1. Prep for Freezing: If planning to freeze, it’s best to freeze the components separately (rice, spinach, and tuna) for better texture and flavor upon reheating.
2. Use Freezer-Safe Containers: Transfer each component into separate freezer-safe containers or resealable freezer bags. Squeeze out excess air from the bags to prevent freezer burn.
3. Label and Date: Label each container or bag with the contents and date of freezing for easy identification.

Did You Try This Recipe? ❤️ 

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