A Healthy Spin on a Comfort Meal Version 1 – Tuna Mornay



Tuna mornay is a love of mine – it holds a special place in my heart… alongside twiggy sticks (I know I know!), smoked salmon and goats cheese. It’s a meal I yearn for when I’m celebrating something or when I’m devastated and need a pick-me-up. But MY tuna monray isn’t like yours- I can assure you. It’s one of the healthiest and easiest meals I make and lasts in the fridge for 2-3 days feeding the entire family – Miss S included.


If you follow me on Instagram you’ll have seen it in my posts – I make it often – so I thought it was time to share how I do it. So here it is – the Preeya twist on tuna mornay.


Firstly, tuna mornay (or my version of it sans white sauce and other fancy bits) is a very healthy vegetable packed meal that only needs one pot. Tuna is so good for you – rich in omega 3 hence, great for the heart and the brain of little ones especially. If you’re attempting to adopt the Mediterranean diet, because of all its wonderful evidence-based health benefits including reduced risks of cancers and heart disease, then it’s a wonderful meal for you because it contains seafood, is loaded with vegetables and uses olive oil as the cooking base.


What you will need:

Step 1 – Pick 2 425g cans of tuna (this makes a mammoth quanitity to last for 2-3 days, if you don’t need this much only use 1 can). It doesn’t matter what type of tuna you pick – either spring water or olive oil will do but ensure you don’t pick a flavoured one – we can add that ourselves! You will also need 1 or 2 cans of creamed corn (you can get this from the canned vegetable area at the supermarket) – 1 can for a small batch, 2 for large. In the recipe you might find some other bits I add sometimes.


Step 2 – Look in your fridge, veggie patch and pantry – what veggies do you have? I always use what I have – the half chewed broccoli sitting in the crisper is perfect, so are the tomatoes in the garden! Sometimes I’ll use cauliflower I have sitting around and other times I’ll use some celery, mushrooms and tomatoes. Grated zucchini is always easy and fabulous. Use what you have but make sure you add at least 3 types of veggies and one that adds some crunch like celery. I hear the critics already – “tomato in a tuna mornay??” – it’s a great addition – adds some additional moisture and sweetness!


Be creative with the veggies especially if you have kids. I tend to blitz my broccoli and cauliflower (if I’m using it) in the thermomix before I add it to the pot – it makes it like a cous cous and makes the mornay thick and creamy!


Step 3 – Always add peas and corn – it’s just how I roll.


Step 4 – Be creative with your grain! Doesn’t HAVE to be pasta. I sometimes add brown rice (cooked before I throw it in to the mix) but more often than not add quinoa which is just lovely and adds a nice texture! You can use wholegrain pasta or even chickpeas. Sometimes I don’t add a carbohydrate at all – usually because I’ve put in so many veggies there is no room. It’s always just as delicious!


The actual steps I follow:


  1. I heat olive oil in a fry pan and fry off onions (brown or red) until browned – about 5 mins
  2. I add the tuna (with the olive oil or spring water drained beforehand) and just brown it slightly for another 4 mins
  3. In go ALL the veggies I have – the spinach, tomatoes, peas and corn, cauliflower – whatever it is I chuck it in now. Stir it all in and give in another 2-3 mins.
  4. Add your binder of the dish (some fluid!) – the creamed corn! If you have a load of veggies you might need 2 cans – but 1 is usually enough. Once the binder is in – chuck you grain in now – whatever it is: pasta, quinoa – this is its moment to join the party!
  5. SOMETIMES I add a soup packet (cream of chicken or celery) to bind it further but I rarely need this. If you do choose to add a cream of chicken soup pick one with low salt (especially if your child is going to eat this).
  6. Add your herbs – I normally add parsley and spring onion from the garden but play around –there are no fixed rules – try what you have!! Parsley goes beautifully in this though as does basil.
  7. Pepper – of course!!! Be careful with salt ESPECIALLY if your child is going to eat this. I don’t add any if Miss S is going to have this for dinner – which is always given she loves the stuff!!
  8. Once it’s all bound, shove it in an oven dish – 2 cans of tuna gives you lots of food so you will need a big tray – sprinkle some cheddar cheese on top and pop it in the oven on 180 degrees for 20 mins until the cheese is golden on top! Don’t freak out – I know there isn’t any white sauce nor bread crumbs but trust me this is delicious! People don’t realise that adding something like white sauce to a meal is adding extra calories you don’t need.


And that’s it – you have a healthy tuna mornay!! You may be skeptical – is this even delicious? Hell yes it is – the veggies give it texture and sweetness, the cheese gives it the edge and the tuna is the hero as it should be!

If you have a serve for dinner this meal will give you at least 2 serves of veggies easily. Imagine how good it is for kids! I can hear you saying “Preeya this isn’t really a strict recipe with steps to follow” – I know but this is how I cook – it changes every time and you have a framework now to work off.


The wonderful thing about my mornay, like all my cooking, is there are no set rules – play around, try things out, chuck in as many good tasty things as you can! Try a comfort meal without the naughty things like white sauce – it can be just as delicious and good for you!


If you like this – I’ll pop up some of my other healthy versions of comfort food – lasagne, pasta sauce, shepard’s pie, enchiladas!! The possibilities are endless!!! Check out my Instagram feed for other healthy food ideas!!







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What You Need to Know About Common Over the Counter Medications


It’s so easy to grab a packet of Panadol or Nurofen from the Chemist or supermarket.


For some reason if you can grab a medicine over the counter people assume it “must be safe.”


Golly gosh – anti inflammatories like Ibuprofen (brand name Nurofen) are some of my most feared drugs and in the wrong hands (or should I say body) can cause serious damage!


So here’s what you need to know about 2 of the most commonly used medications – and why you might want to rethink popping the packet!


Drug Name: Paracetamol (Commonly known as brand name Panadol)


Most people have taken paracetamol at some point for a headache, period pain or backache. 2 tablets here and there are fine, but are you reaching out for the stuff more often? And do you know how much is safe to take?


Too much paracetamol can cause liver failure –which can lead to death.


The recommended dose is no more than 4 grams per day, which is a total of 8 tablets. But there are so many times a patient will come into a consult and tell me they have tried 10 to 12 tablets to get rid of their headache or belly pain – which subsequently gives me a headache from anxiety.


There are people who try to overdose on this stuff and its availability everywhere from a 7/11 to a service station often has me worried. How can something potentially so dangerous be so easy to get?


In the recommended dose it’s fine (so long as you don’t have underlying liver problems) but chugging it down by the truckload (just because its on your supermarket shelf) isn’t necessarily safe.



Drug Name: Ibuprofen (Brand name: Nurofen)


We doctors call anti inflammatories NSAIDs (non-steroidal anti-inflammatory drugs) but you would know them as Nurofen or Voltaren.
These babies work a charm for muscular pain and inflammation. Sore ankle after netball training, period pain, neck ache or backache – this stuff can work a miracle!


BUT – they aren’t all the goodness you might think they are.


Take them on an empty stomach for a prolonged period of time and you are potentially facing gastritis, which is inflammation of the stomach lining causing pain, blood loss and even ulcers.


They can also cause kidney troubles as they reduce the amount of waste products filtered through the kidney. In the elderly especially we get VERY worried about causing kidney failure with these drugs.


So between ulcers and shutting the kidneys down – these medications aren’t as safe as you think. And look at how easily you can buy the stuff!


Some think rubbing Nurofen or Voltaren gel on their ankle or back is ‘safer’ – I’ve heard this arugment from patients many times! Not necessarily – firstly, you shouldn’t be using the gel and tablet form of the same drug (it’s essentially over dosing on the stuff) and secondly, the gel should only be used for the shortest term possible too. Just because you’re rubbing it on doesn’t mean it’s safer – it still ends up in the blood stream!


If you need these tablets – use them with food and for the shortest duration possible. If you find yourself using them a lot – its time to see your GP to work out what’s causing your pain and what else can be done!



As you can see just because the tablets are sitting on the shelf (with no prescription or discussion with the pharmacist needed) does not mean they are 100% safe. I am seriously scared of anti inflammatories (after having seen patient’s end up on dialysis with kidney failure and with ulcers in their stomach!), and you should be wary too.


So before you pop that foil packet today – do you need the drug? Have you got food in your belly before you swallow an anti-inflammatory? Are you taking over the recommended dose for the day?


And most importantly, have I made you think twice about popping another pill today?



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My Top 5 Tips for Healthy Weight Loss

We all want to talk about this don’t we? A great friend of mine recently picked my brains about weight loss and asked me to dish some tips out on the blog. With my rubber arm I started typing this blog BUT I have just 1 proviso – we are beautiful creatures inside and out and I’m talking weight loss/management for health benefits (to reduce risk of high blood pressure, type 2 diabetes and high cholesterol). I am not talking weight loss so you can fit into a size 6 dress for a party or attain this ridiculous goal of a thigh gap. So if you feel you body mass index (BMI) is on the higher side or you are worried you might be gaining unhealthy weight then this is for you:


  1. Reduce your portion sizes


If you eat too much of anything – you won’t lose weight. In Australia (mainly thanks to food availability) we eat too much and portion size control is how most of my patients will lose weight.


Put your hands in a circle and slightly separate your fingers – you should not be eating more than this per meal. Hello, most people’s steak or piece of chicken is that big not their entire meal. I’ve had patients come up with all sorts of excuses “I’ll die – that’s not enough food” and a lovely man who on his follow up appointment admitted he had been stacking his food UP to fit in the circle – which I thought was highly intelligent and innovative but NOT successful for weight loss (I now specify no stacking up to all my patients thanks to him!!).


You may feel hungry for the first 2 days but your body adapts I promise. And if you feel peckish post meal -my rule to patients is drink 2 glasses of water and wait 40 minutes before you even THINK about putting more food in your belly. Most people will be full if they just let the food settle.


Envision your dinner plate from last night – did you eat outside the circle? If you are serious about weight loss – you need to start here.


  1. Make smart choices


You’re dairy should be low fat.

You’re meat should be lean – with fat trimmed off.

The drink of choice is water as opposed to cordials/fruit juices and god forbid energy drinks, which are loaded with sugar!

Alcohol = calories – so if you’re serious about weight loss – you need to cut this too.

Take away like Maccas or HJ’s is crazy when you are talking serious weight loss. If you need a break – make smart choices like sushi, a Vietnamese pho or grilled fish.

Snacks – celery, carrots and hummus should replace all biscuits/cakes/chocolate/other horrendous things we crave to snack on.


  1. Exercise, exercise, exercise!


You NEED to be active not just to lose weight but for your heart health – remember 30 minutes every day is what the Heart Foundation guidelines recommend. To lose weight you likely need 4-5 hours a week – so get moving and shaking and as I highlight in the blog “Can Exercise Adapt to You?” – find an option that works for you!!


  1. No eating after 8pm


That bikkie you have at 10pm or the paddle pop you sneak out of the freezer (hello pregnancy cravings!) does you no good! No eating after 8pm is the key – put your body into fat burning mode so the next meal you eat after dinner is breakfast the next morning. Tell yourself “my body is now burning the fat I don’t want” to drive you, that will usually stop you reaching for a treat! Drink water if you feel hungry and if you MUST eat something – celery, carrot, some nuts – NOT the fat filled treat!


  1. Have realistic expectations


My patient’s will often claim they are going to lose 20 kilograms by the end of the year or fit into a size 8 (from a 16) in 3 months. No, no, no – you will crash and burn with goals like that. Be realistic – set small goals – 5 kilograms in 6 months is do-able, reasonable and SUSTAINABLE. This is not a diet – this is you kick starting a whole lifestyle change to improve your health.


Don’t weigh yourself every day – do it weekly or fortnightly at the same time (ideally first thing in the morning after a wee) OR my rule with patients is they only weigh themselves in my room – to prevent obsessive scale watching. Be kind to yourself- the changes in your body will come and not always with the numbers on the scale first but in how you feel, how your t-shirt fits around your arms and how your jeans start to feel a bit looser on the belly.


I hope that helps and gives you some tools for your journey! And to my friend who picked my brains – I’ll be checking in with you in 2 weeks!! For the rest of you – feel free to share your journey with me on Facebook or Instagram (I’d love to see it!!). But don’t forget why you are doing this – for the health benefits – and let that motivation drive the journey!!


Good luck!!



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You Can Make Friends with Salad

Ahhh the 2 fruit and 5 serves of vegetables a day – it causes so much discussion – “how could I possibly fit this in my day” and “why do I need so much?”


I’ve asked the same questions but the truth is – it makes a difference and as a Doctor I harp on about this every single day to my patients. Eating more fruit and vegetables helps to maintain a healthy weight and prevent obesity. It also protects against chronic diseases like cardiovascular disease and can help the prevention of diabetes. When I tell a patient “look if you bump up the fruit and veggies you can lower your risk of diabetes, heart attack, stroke and bowel cancer” – I anticipate excitement “oh yes, tell me how I can change my life please!!” but I am so often met with resistance “its so hard” or “I don’t have the time.”


The numbers sound big – 2 and 5 but really they are achievable I promise.


A serve of fruit is equivalent to an apple or banana or a cup of canned fruit. A serve of vegetables is equal to 1 cup of raw veggies or half a cup of cooked green veggies like spinach or broccoli. Canned and frozen fruits and veggies count (thank goodness).


So how do I do it? I whip up a soup most weeks for lunches and easy on the run dinners – canned tomatoes, fresh tomatoes, carrots and celery whipped together – easily my 3 serves of vegetables at lunch time. Tuna salad for lunch with 2 handfuls of baby spinach and a medium tomato and a tuna can chucked in at work – and done – another 3 serves of vegetables easily. A tub of no sugar added fruit as a snack or fruit and yogurt and I easily fit in the 2 serves of fruit.


The point I’m making is its possible – when your packing the lunch box (for you or your kids) chuck in a piece of fruit or do a massive soup batch on your free night of the week and let that fill you with you veggie intake. Don’t forget lentils and legumes are vegetables too – whip up a hommus or chuck in some beans when you next do a meat dish…


The way I do it is to plan ahead and to put all the veggie requirements into a meal and THEN think about the other stuff like the piece of baked chicken or cous cous on the side. Let the veggies be your first thought – not the steak! It’s a mind set change – but its one that we as a country have been very poor at doing!


The benefits are amazing and when you think of all the benefits I mentioned before- 2 and 5 doesn’t seem like much at all!

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Stressing about Stress


Sometimes I wonder if I stress because I think I should be stressed. You have an upcoming exam or presentation and you know you should be stressed so you work yourself into a frenzy thinking “well Im meant to be stressed, I feel stressed, oh my goodness I’m stressed” – and just like that you are freaking out! Some degree of stress can be helpful and some people find this drives them – but there can be a point when it’s no longer helpful.


So what can we do to manage stress? How do we keep the mind calm and manage that rising fiery pit of stress and anxiety in our stomach?


The truth is I can’t give you a concrete answer because we are all different but I can share some tips that I share with my patients a lot of the time:


  1. Regular physical activity is key – I do harp on about this a lot but the truth is regular physical activity can do a lot to manage stress. Yes, its great for your cardiac health but its also great for the mind. So despite feeling like the stress levels are climbing and you don’t have time for exercise – you always do and it will help!
  2. Yoga/meditation – anything that gives your body and mind some down time.
  3. Avoid caffeine and alcohol – there can be a tendency to use these types of substances to ‘self medicate ‘ but it can worsen stress – and if you feel stress levels climbing then I tend to avoid both of these.
  4. Write lists and sort out the things that are stressing you – stressed because you have an exam coming up and you feel under prepared – start building in more study. Stressed because you feel like you cant balance the kids, work and life – write down things you could do to get some help- do you need to call on more family or friend support? Avoiding what is stressing you doesn’t make it go away – acknowledge it and start finding ways to deal with it!
  5. Sleep – make time to let your body relax – sleep abates stress.
  6. Accept some level of stress – remember when the cave man was chased by a lion he was most certainly stressed and ran super fast and thats what saved him. Stress is helpful so harness some of it – but don’t let it get the better of you!

So theres some of my tips – see if some of them work for you! If you’re feeling stressed just reading this then I’m sorry! But maybe its time to start managing those stress levels… Good luck!

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The Grape Debate

After a hard day at work it’s too easy for me to reach out for a glass of wine.


On Wednesday to celebrate “hump day” the tendency is to celebrate the mid week achievement with a drink!


When you meet the ladies on a Friday night after work – of course we are having champagne!


A casual gathering of friends on a Sunday afternoon is usually going to involve a cider (or two!).


Most of us at some point will consider “cutting down” – so does this mean we are drinking too much?


My husband and I make a conscious effort now – after realizing we were having a glass of wine most nights with a meal – to have alcohol free days and drink only two days a week.


The National Health and Medical Research Council of Australia suggest no more than 2 standard drinks per day and actually you don’t need alcohol free days anymore (yay!). A standard drink is 100mL of wine – how often do you pour a glass that small at home? At our home never – our beautiful bucket glasses would look pathetic with 100mL of wine it in! A standard drink is 285mL of beer – but how often do you stop at 2?


The problems of drinking too much are endless – it contributes to high blood pressure, increases risk of stroke and heart attack and also your risk of certain cancers (such as bowel and breast cancer). The liver takes a major hit and so can the brain.


When I gently point out to patients that they might be drinking too much – the response is very often “well if it’s 2 drinks per day can I save them up and have them all on the weekend?” The answer is NO! If only it were that easy – if only you can bank your red wines all week and save them for Friday night! The rules are 2 standard drinks per day – no negotiation and no bartering (trust me I’ve tried)!


So have a think – is the glass of wine tonight worth it?

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