A vibrant, fresh and full of goodness lunch or snack. These Mexican style tuna and corn toast have crunch, are very easy to make and taste so good.

This is an easy and delicious meal to save for when you are time poor

Ashleigh Feltham (MNutrDiet)

The combination of ingredients provides your body with a complete meal, meaning it includes all the components a meal should have to promote optimal health. Starting with the Safcol Tuna which is a great source of protein which is needed to repair and make every cell in your body. Tuna is also a good source of iron which is needed for optimal oxygen transport to your cells and around your body and plays a role in keeping your immune system working well. Thirdly, tuna is a source of selenium and iodine which play a role in keeping your thyroid working well. This gland produces hormones and plays a major role in keeping your metabolism functioning as it should.

Corn kernels are a source of vitamins B1 which is needed for energy production from the food which you eat. Also, folate which helps to make and repair DNA, and magnesium which is needed for making proteins, controlling your blood sugar and muscle and nerve function. Red capsicum is a source of vitamin C which keeps your immune system working well. Vitamin C is also needed to make collagen which is needed by your ligaments and tendons and keeps your skin looking youthful.

Onions add antioxidants which play a major role in keeping your immune system working optimally. Onions and celery are a source of potassium which helps to keep your blood pressure at a healthy level. Whole grain bread will provide your body with fibre to keep your gut happy and healthy. Also, B vitamins, iron, copper, magnesium, and zinc. You do not need to be a Master Chef to make a delicious and nutritious meal.