Wednesday, January 13, 2010

Healthy Tuna, Healthy You! Plus, My Recipe for MUSH

This is a Sponsored Post written by me on behalf of All opinions are 100% mine.

There is a lot of confusion about eating seafood during your pregnancy; many women find themselves wanting seafood, but worrying about which types of seafood are safe. While it's true that pregnant women should stay away from fish high in mercury (shark, mackerel, swordfish, tilefish), it is actually SMART to eat seafood during pregnancy.

In September of 2008, American Journal of Clinical Nutrition published a study where "researchers followed over 25,000 Danish mother/child pairs to determine the overall effect of maternal fish intake during pregnancy on child development. Mothers were interviewed about how much fish they ate, and then about their children’s developmental milestones like crawling and putting words together. Compared with women who ate the least fish, women with the highest fish intake (2 ounces per day on average) had children 25% more likely to have higher developmental scores at 6 months and almost 30% more likely to have higher scores at 18 months."

You can read more studies and articles about how seafood, especially tuna, is great for you during your pregnancy and while breastfeeding at healthy

I love eating tuna and actually ate it throughout both of my pregnancies. My OB told me that tuna was a great source of protein, and my body craved it. I loved it as a sandwich but craved it so much, I needed to find other ways to eat it; it was then that I started experimenting and came up with my favorite tuna recipe.

My husband loved it and asked what it was called, and threw me so off guard that I called it "Mush".. 'Mush' has been a staple in our house, and a well rounded meal when you're short on time or finances.

Here is the recipe:

MUSH- Tuna, Noodles, and Veggies all in 1 Pan!

If you're looking for an affordable dinner to make that combines a great source of protein with starch and veggies, MUSH is a great meal to make for dinner!

  • 1 large can of tuna (or 2 smaller ones) ($2)
  • 1 pkg. ramen-style noodles (w/o seasoning packet) ($0.20)
  • 1/4 to 1/3 cup chopped onion (+/- depending on preference) ($0.35)
  • 1-3 cloves of fresh garlic ($0.20)
  • 1 can of mixed vegetables ($0.80)
  • 1 can of chicken broth ($1.45)
  • EVOO, salt, pepper, garlic powder, Italian seasoning, grated parmesan, to taste.
Total cost: approx: $5


Lightly coat the bottom of a large skillet with EVOO (Extra Virgin Olive Oil).
Gently sautee the onions and garlic; add the tuna, and break up the chunks.
Keep the mixture moving in the pan or it will burn. Add all of your seasonings- feel free to get creative, or stick to the basic seasonings above. Keep stirring until tuna starts to pale.
Remove from heat.
Drain the can of veggies, add half of the can to the pan, stir gently.
Take the seasoning packet out of the noodles, break the noodles up, and add to the pan.
Put pan back on the heat, and add the other half of veggies, plus enough of the chicken broth to cover the noodles. Do not over fill, or it will be soupy.

Gently stir and simmer on low until noodles are cooked ~8-10 minutes.

NOTE: The first time you make this you really have to play with the spices; everytime you make this, it will taste better. Most of the broth should be absorbed into the noodles, if it's not, you may need to keep simmering, or remove excess liquid. Noodles should be al dente.

I hope you enjoy this recipe. As with all of our recipes, if you make it, I'd love to know what you think.

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Susan January 16, 2010  

Thanks! This will be an easy meal to fix on Soccer Practice nights!

Anonymous,  January 25, 2010  
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