We’re back with our second issue of the Food as Medicine blog post and video series, celebrating the power of smart nutritional choices to elevate our health and wellness.
In case you missed it – and trust us, you don’t want to – our very first installment of the Food as Medicine series featured Portuguese kale soup. Fall is coming, folks. You’re going to want to bookmark this one!
Today, Chef Brulé is psyched to share a quick and easy recipe, inspired by her culinary training in Baltimore, where the blue crab reigns supreme. In deference to our readers who live further afield of Charm City, Chef Brulé offers a healthy alternative, not to mention a more affordable alternative: canned tuna.
We believe that convenience and accessibility is key to embracing food as medicine, so, whenever possible, these recipes will feature ingredients that likely already have a home in your kitchen or pantry.
Following Chef Brulé’s recipe and video, we will isolate the ingredients that check the box on tuna and broccoli cakes as food that could be considered medicine.
To your health! But first…
A Word from Chef Brulé
I received most of my culinary training in Baltimore (or, “Balmore, hon!” if you’re a Marylander) where the blue crab is king. Crab cakes remain in my seafood rotation but, sometimes, I switch it up by replacing costly crab with affordable canned tuna.
Both crab and tuna are good sources of protein and potassium but tuna has less than half the cholesterol of crab. I’ve amped up the nutrients and fiber significantly by adding chopped, raw broccoli.
You’ll get two patties (2 servings) from one 5-ounce can. They’re delicious as is, or on a bed of dark, leafy greens or in a multigrain bun. It’s a quick and delicious way to serve canned tuna!
Tuna and Broccoli Cakes
*Tastes like tuna noodle casserole but WAY healthier!
Makes 2 cakes
- 1, 5 oz can light or white tuna, in water, drained
- 2 tablespoons minced onion (yellow, green or shallot)
- 1/3 cup minced broccoli
- 1 tablespoon almond or regular flour
- 2 tsp mayo
- 1 large egg
- Seasonings to taste: dill weed, garlic powder, etc
- Salt and lots of ground black pepper to taste
Directions:
- Preheat oven to 400°
- Mix everything together and form into 2 patties. Bake for 15-20 minutes—
- Optional: In the last 5 minutes, layer on shredded sharp cheddar, a slice of American or your cheese of choice.
Don’t miss Chef Brule’s video for a quick tutorial on how to make these mouthwatering tuna broccoli cakes.
Medicinal Properties of Featured Ingredients
Remember, the purpose of these “Food as Medicine” posts is not to promise a cure or fast fix to any chronic health condition. Rather, these recipes have been carefully curated for their well-researched medicinal properties, which may enhance your health and wellness.
Take a look…
Broccoli
Broccoli is a nutrient powerhouse, offering numerous health benefits. It is rich in vitamins C and K, which are essential for boosting the immune system, supporting collagen production for healthy skin, and promoting bone health and blood clotting. Broccoli also contains sulforaphane, a powerful antioxidant known for its anti-inflammatory and anti-cancer properties, which helps neutralize harmful free radicals in the body. Being high in fiber, broccoli aids digestion and promotes gut health, contributing to overall wellness. Additionally, its detoxifying properties are due to high levels of glucoraphanin, which support the body’s natural detoxification processes.
Tuna
Tuna is packed with essential nutrients that offer key health benefits. It provides a high-quality source of lean protein, vital for muscle repair, hormone production, and overall tissue health. Tuna is rich in omega-3 fatty acids, which reduce inflammation, support heart health, and improve brain function. It also supplies a wealth of B vitamins, particularly B12, which aids in energy production, cognitive function, and red blood cell formation. Despite being nutrient-dense, tuna is relatively low in calories, making it an excellent option for weight management.
Shallots
Shallots offer several wellness-enhancing compounds that contribute to overall health. They are rich in antioxidants, including flavonoids and sulfur compounds, which help combat oxidative stress and reduce the risk of chronic diseases. Shallots also possess natural anti-inflammatory properties, which can aid in managing conditions like arthritis and heart disease. They support digestion by containing prebiotic fiber that feeds healthy bacteria in the gut, promoting better digestion and immune function. Historically, shallots have been valued for their antimicrobial properties, which help fight infections.
Dill weed
Dill weed is an aromatic herb that provides more than just flavor. It is rich in antioxidants, particularly polyphenols, which help protect the body against oxidative damage and may reduce the risk of cancer, heart disease, and stroke. Dill has been traditionally used to support digestive health by soothing indigestion and reducing bloating through its carminative properties, which promote gut health. Additionally, dill’s natural anti-inflammatory compounds may help reduce inflammation in the body and support joint health. This herb is also a good source of calcium, playing a key role in maintaining strong bones and preventing osteoporosis.
Give this recipe a try and share your thoughts with us on social media! Got a favorite ingredient you would like to see included in an upcoming Food as Medicine blog post? Let us know in the comments and Chef Brulé will work her magic!
In the meantime, be sure to mark your calendar for next week’s recipe!
Cheers!
Chef JenRess Brulé is a renowned chef, food writer, and recipe developer with a passion for creating healthy, innovative dishes. She completed her undergraduate studies at the Baltimore International Culinary College (BICC) and pursued post-graduate work at the prestigious Culinary Institute of America in Hyde Park, New York. Her work has been featured in top publications such as Cooks Illustrated, Cooking Light, Shape Magazine, Fitness Magazine, and the New York Times.
A familiar face on television, Chef Brulé has appeared on NBC of the Carolinas since 2011, made quarterly appearances on CNN Headline News Network, and showcased her culinary talents on the Food Network. With over 15 years of experience as a restaurant consultant, she also owned and operated her own restaurant for six years.
