Tag Archives: red pepper flakes

no frills tuna melt

20 Mar

photo-19Have some lonely looking tuna in your pantry? Transform it into a no frills tuna melt in no-time!

Tuna is a wonderful source of omega 3’s, but be weary as it also contains high levels of mercury, and is best eaten not too often.

Here’s how:

Serves 2


• 1 can of tuna
• 1/3 of a fresh baguette or other bread
• 2 thin slices of cheddar cheese
• Sprinkle of red pepper flakes


1. Prep your ingredients. Preheat your oven to 350F. Open tuna, drain out water or olive oil. Mash with a fork to loosen it up. Cut your baguette into two pieces, and cut up your cheese slices.

2. Assemble. On your open faced bread add tuna to each side – press down firmly for it to stay. Top with cheese. Place on a baking sheet and into your oven for 10-12 minutes.

3. Eat. Once cheese has melted, remove from the oven, and dinner/lunch is served!

Make it a more balanced meal by crafting a quick green salad, and enjoy!

chickpea mushroom tomato sauce

6 Mar

photo-12Who needs a can when you can make your own nutritious tomato sauce in 20 minutes, while waiting for your pasta water to boil, and cook until al-dente, or “to the tooth.”

Here’s how:


  • 2 cups tomato puree
  • 2 tablespoons olive oil
  • 4 garlic cloves, smashed
  • 1/2 medium red onion, diced
  • 4-5 mushrooms, sliced
  • 1 cup chickpeas
  • pinch of salt
  • sprinkle of red pepper flakes
  • sprinkle of oregano
  • splash of red wine (if you have any)


1. Prep your ingredients: smash garlic, dice onion, slice mushrooms.

2. Prep your base: Heat up olive oil in a large pan, add garlic and onions, stir and cook until onions become translucent, 5 minutes. Add in your mushrooms, stir and let cook, 5 minutes. Sprinkle with some salt, red pepper flakes.

3. Make your sauce: Pour in your puree and mix it into your base. Bring sauce to a simmer, sprinkle in oregano, then add in chickpeas. Mix well and let cook for 10 minutes (add in your wine, optional).

And that’s it, enjoy!