Whole wheat spaghetti: 40g (dry), Tuna (canned in water, drained): 85g (3 oz), Cherry tomatoes: 100g (1/2 cup, halved), Capers: 10g (1 tbsp), Garlic: 3g (1 clove, minced), Red onion: 30g (1/4 cup, thinly sliced), Lemon juice: 5ml (1 tsp), Olive oil: 5ml (2 tsp), Red pepper flakes: 0.2g (1/8 tsp), Fresh parsley: 5g (1 tbsp, chopped), Salt and Black pepper: to taste
1. Cook 40g whole wheat spaghetti according to package directions. Drain and set aside. 2. Heat 5ml olive oil in a large skillet over medium heat. 3. Add 30g sliced red onion and cook until softened, about 3 minutes. 4. Add 3g minced garlic and 0.2g red pepper flakes. Cook for 30 seconds. 5. Add 100g halved cherry tomatoes and cook until they begin to soften, about 2 minutes. 6. Add 85g drained tuna, breaking it up with a fork, and 10g capers. Cook for 1-2 minutes. 7. Add the cooked pasta to the skillet and toss to combine. 8. Add 5ml lemon juice, a pinch of salt, and black pepper. Toss again. 9. Serve topped with 5g chopped parsley.
This Mediterranean-inspired tuna pasta is a refreshing and nourishing choice for menopause wellness. Whole wheat spaghetti provides steady energy and fibre, supporting digestive health and helping to maintain balanced blood sugar. Tuna is an excellent source of lean protein, B vitamins, and selenium, all of which help maintain muscle strength, support energy levels, and promote overall vitality. Cherry tomatoes add vibrant colour and a boost of antioxidants, while capers and red onion bring zesty flavour and beneficial phytonutrients that support immune function. Garlic and fresh parsley infuse the dish with aromatic freshness and compounds that promote cardiovascular health. A splash of lemon juice and a drizzle of olive oil offer healthy fats and a bright, uplifting finish, supporting skin health and overall well-being. Red pepper flakes add a gentle kick, making this meal both satisfying and energizing. Every bite is designed to support strength, heart health, and well-being during menopause.
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