When you’re trying to eat well on a budget, potatoes can be an obvious go-to meal, but they are a little dull. There are ways to jazz them up while getting a great range of nutrients in one meal.
Deakin University Bachelor of Food and Nutrition Sciences/Bachelor of Commerce student Desi Karandaglidis says you can make your jacket potatoes a bit more formal with a few additional ingredients. First, she says it’s a good idea to use sweet potatoes. They contain high levels of dietary fibre, help with eye and bone function, and boost immunity.
If you top them with a bit of tuna, you’ll get a good dose of protein. ‘Tuna has high levels of omega 3, which helps with memory and brain function,’ Desi says. She also suggests adding a dollop of Greek yoghurt – it’s full of calcium and contains good bacteria that’s excellent for gut health.
1 large sweet potato
1 small red chilli, deseeded and chopped
½ red onion, finely sliced
185g can of tuna in spring water
4tbsp Greek yoghurt
handful of coriander leaves
1) Chop chilli and onion and set aside.
2) Scrub the sweet potato and prick all over with a fork.
3) Place on a tray and bake in oven at 180°C for 40 minutes or until tender.
4) Split in half longways and place potato cut-side up on a serving plate.
5) Flake the drained tuna with a fork over the sweet potato halves.
6) Top with red onion and chilli, then squeeze over lime juice.
7) Top with a dollop of yoghurt and scatter with coriander to serve.
There is increasing cultural interest in nutrition and health, and a growing demand for specialists in these fields. Deakin’s nutrition and dietetics courses provide you with the knowledge and skills to work in this incredible industry.
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