Our tuna lunchbox pasta salad is delicious as well as healthy. It’s kind to the hip pocket and makes two generous lunches. Perfect for those occasions when it’s just you, and it also makes a  great lunch or dinner for two. If you’re feeding more, just double the recipe! It’s a really easy meal.

Protein is essential to build and repair all the cells in your body.

 Ashleigh Feltham (MNutrDiet)

This pasta salad is a great lunchbox filler to try this week. When selecting the penne opt for the whole-grain variety. Whole grain penne will give your body more fibre, and vitamins and minerals. Minerals like iron assist oxygen to be transported throughout your body and zinc for an optimal functioning immune system. B vitamins allow your body to make energy from the food you eat, and magnesium is needed for normal nerve and muscle function.  Other notable minerals like phosphorus and manganese support strong bones and copper is needed for making red blood cells and maintaining your nerve cells.

The protein that Safcol tuna with springwater will give your body will ensure satiety as well as offering a healthy low-fat protein.

Protein is essential to build and repair all the cells in your body.

Tuna is also a good source of vitamin D for a healthy immune system and to assist with calcium absorption. Omega 3 fat is a healthy fat and assists the fat-soluble vitamins  A, D, E and K to be absorbed optimally. Omega 3 fat also assists in adjusting cholesterol levels, providing more ‘good’ HDL cholesterol and less ‘bad’ LDL cholesterol and triglycerides. Omega 3 fat is essential for your brain and around 60% of your brain is made of fat. This fat also promotes a healthy heart and artery function.

Adding further to the protein and vitamin D is the Greek-style plain yoghurt which adds calcium for strong bones and teeth. Yoghurt is also, a good source of probiotics which is needed for your gut to increase healthy gut microbes. These microbes or probiotics support your organs, immune system, metabolism and mental health to name just a few benefits. Yoghurt is also a great source of iodine and selenium which is important to keep your thyroid and your metabolism working well.

Lemon juice with its vitamin C content will help your body make collagen which is needed for strong ligaments, tendons and youthful-looking skin. The green vegetables you select increase fibre intake as well as vitamin A for a healthy immune system and supports optimal eyesight. Leafy greens provide folate which helps repair and makes DNA. Vitamin K is also a common vitamin found in green vegetables which helps your blood to clot normally and plays a role in creating strong bones. The cherry tomatoes add an antioxidant called lycopene which may help reduce your risk of some cancers and promotes a healthy heart. Parsley adds a good dose of flavonoids which have an antioxidant effect on your body, parsley also contains vitamins A, K and C. Clearly this is a lunchbox and body-loving recipe to try this week.