Welcome To Our 1 Man Kitchen

Sweet Potatoes With Tuna

Healthy Stuff 71
Sweet Potatoes

The Scenario:


If you’re someone that does weight training, high intensity sports, or is trying to put on some extra muscle, you should know the importance of eating big and often. While in an ideal world we could eat big macs and pizza every day, unfortunately it’s not as simple as that. In order for your body to be well nourished and repair well after intense gym sessions, you need to be fuelling your body with the right kinds of foods at least 80% of the time.

Now in other articles I’ve mentioned that it isn’t important to be too strict with your diet. Eating a couple of bad meals a week won’t make you fat the same as a couple of good meals a week won’t make you thin, but if you’re someone that needs to eat a lot in order to fuel sports, you’re kind of an exception. The reason for this is that when you have to eat a lot of food for fuel, if you eat bad foods, that also means eating a lot of bad fats.

For the average person looking to lose weight or tone up through consistent exercise, the moderate fat that they consume will be burnt off through the whatever exercise they do. But for someone looking to take in a high calorie count each day; chances are if you eat bad foods you won’t be able to burn off the fat that is contained within them.

So if you’re looking to eat a lot to put on muscle, it makes sense that the majority of your intake is healthy food that’s also high in calories – and that’s what we’ll be making today. This is a super simple recipe that takes very little preparation and will get you a good serving of carbohydrates, proteins and healthy fats that are perfect for building muscle or replenishing your nutrient stores after an intense workout.

This meal is going to be slightly on the heavy side. So if you’re not a big eater, or someone that’s not looking to gain weight / hasn’t done a high intensity workout, just half the portions and you will still have a great, nutritious and healthy meal.

Ingredients:


2 Large Sweet Potatoes

1 Can Of Tuna

½ Red Onion, Sliced


Nutritional Info:

Servings: 1

Calories: 952

Protein: 48g

Carbs: 176g

Fat: 12g

How To Do It:


Take your sweet potatoes and give them a good scrub under cold water with anything clean and abrasive, if you don’t have something to scrub them with, give them a good rub with your hands just to remove and surface dirt that may be present.

Using a fork, pierce the skin of both potatoes around 4 or 5 times all around. If you want a crispier skin you can rub in some olive oil with salt and pepper, however I’ve chosen to leave this out to keep it healthier.

Wrap each potato in some aluminum foil before placing on a baking tray and in to the oven on 425°F, or for quicker but less satisfying results, leave the aluminum foil off and place in to a microwave for 8 – 12 minutes.

Whilst waiting for the potatoes to cook, break up your tuna in a clean bowl and add a little salt and pepper to taste. When you can stab a knife through the potatoes with little effort, remove them from the oven and flake the tuna over the top.

Garnish with red onions, and serve.

Despite how simple this recipe is, there’s some great flavor involved. However if you want to add a little extra, try adding some lime or lemon juice to the tuna, adding a good dollop of natural yoghurt or sour cream to the top, and sprinkling over some coriander.

This is a great meal if you’re a student, pressed for time, or don’t have great facilities to cook. As canned tuna and sweet potatoes can be picked up dirt cheap and stored in a cool, dry place, as well as only needing a microwave oven to cook – although if possible, I would recommend giving them an hour in the oven for best results.

Aaron B is a quintessential Englishman. Having spent two years travelling through Australia, South-East Asia and Africa, he has tried a variety of cuisines and developed a passion for cooking hearty but healthy meals. As a writer and graphic designer he likes to take his imagination to the kitchen and get creative. Aaron enjoys running, eating at new places, and Jameson Irish Whiskey. It is said that his great-grandfather invented the sausage roll in Newcastle Upon-Tyne, England over a century ago.

Leave a Reply

Your email address will not be published. Required fields are marked *