Why this is such a good meal:

(source: Wikipedia)


Canned tuna is a prominent component in many weight trainers’ diets, as it is high in protein and easily prepared. Tuna is an oily fish, and therefore contains a high amount of Vitamin D. A can of tuna in oil contains about the Adequate Intake (AI) of the US Dietary Reference Intake of vitamin D for infants, children, men, and women aged 19–50. Canned tuna can also be a good source of omega-3 fatty acids. It sometimes contains over 300 milligrams (0.011 oz) per serving.


Beetroot IS a rich source of potent antioxidants and nutrients, including magnesium, sodium, potassium and vitamin C, and betaine, which is important for cardiovascular health. It functions by acting with other nutrients to reduce the concentration of homocysteine, a homologue of the naturally occurring amino acid cysteine, which can be harmful to blood vessels and thus contribute to the development of heart disease, stroke, and peripheral vascular disease. Betaine functions in conjunction with S-adenosylmethionine, folic acid, and vitamins B6 and B12 in order to carry out this function.

Additionally, several preliminary studies on both rats and humans have shown that betaine may protect against liver disease, particularly the build up of fatty deposits in the liver caused by alcohol abuse, protein deficiency, or diabetes, among other causes. The nutrient also helps individuals with hypochlorhydria, a condition causing abnormally low levels of stomach acid, by increasing stomach acidity.


Red chillies contain high amounts of vitamin C and carotene (provitamin A). Yellow and especially green chillies (which are essentially unripe fruit) contain a considerably lower amount of both substances. In addition, peppers are a good source of most B vitamins, and vitamin B6 in particular. They are very high in potassium, magnesium, and iron. Their high vitamin C content can also substantially increase the uptake of non-heme iron from other ingredients in a meal, such as beans and grains.

And, just because it is Supagran’s birthday, a Wednesday and not a school day; a glass of crisp Rose *grin* !



24 Comments Add yours

  1. Jo says:

    I would’ve thought a little cheese and a LOT of wine would’ve done the trick, but this is SO much better! How’re you?

    1. theonlycin says:

      Fine and dandy and full of the joys of spring 🙂
      Thanks for the visit, hope you’re well too?

  2. great but I don’t eat chillies or beetroot. the peppers would be great with the tuna

    1. theonlycin says:

      Okey dokey, would never dare serve you chillies ;p

  3. Tandy says:

    could not have a meal for Supa without some wine!

    1. theonlycin says:

      Indeed, it wouldn’t 🙂

      1. Supa says:

        You guys know me too well! 🙂

  4. adeeyoyo says:

    I think on birthdays, one should serve the Birthday Girl/Boy their favourite food in the whole world – after all it’s only one day out of 365! Hope she enjoys her birthday and, if she reads this, Happy Birthday and many, many more Supa!

    1. theonlycin says:

      I am sure Roger will be taking her out for prawns later 😀

  5. MissChris says:

    Mmmm looks really yummy and I do not eat beetroot!!

    1. theonlycin says:

      You don’t know what you’re missing!

  6. Naomi says:

    Oh yum! …and Jina is starting to purr just looking at this 🙂

    1. theonlycin says:

      Perhaps Jina would be happy without the trimmings 😀

  7. nrhatch says:

    Hope you had a fine time killing the wine!

    1. theonlycin says:

      Was a good girl and only had the one glass, roll on five o clock 🙂

  8. suzicate says:

    Toast to Supagran…Happy Birthday!

  9. Paula says:

    Is betaine the same as beta-carrotine? Wondering if that’s another wrinkle in our “supposedly” same language!

    Also – in reference to the previous post – your got that wine because you are indeed “Audacious!”

  10. gospelwriter says:

    That lunch looks divine – too bad I’m not Supagran. 😦 I love beets (here we just call them that – not entirely sure if it’s what you call beetroot) and nice to know I like things that are so good for me…

  11. souldipper says:

    Love good nutrition, Cin. Yum.

  12. buttercup600 says:

    My kind of food girlfriend…not the Rose though…and agreed, roll on 5″clock!! (my time too) Happy Birthday Supagran!! oxoxoxox

  13. Supa says:

    So pleased you had a drink for me 🙂

    1. theonlycin says:

      Can I pretend it’s your birthday today too?

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