This is a great recipe for those days when you feel like you could eat a horse and chase the jockey! It is seriously filling, but won’t overload with calories, and contains so much skin-friendly nutrition, that I swear you can notice the difference the next morning!
2 tbsp soy sauce
1 tsp honey
1 fresh tuna steak
1 large sweet potato
1 clove of garlic
- The first stage of this dish is to create the marinade, and marinate the tuna steak. Create the
- marinade by combining the soy sauce, and honey together in a small bowl. Ensure that
- all three ingredients are well mixed into a glossy emulsion.
- Add the tuna steak to the bowl, and roll it over and over in order to coat thoroughly in the marinade.
- Marinate the steak for one hour, 30 minutes on each side.
- Once the steak has been marinating for an hour, it’s time to start cooking. Cut the sweet potato into
- wedges (leaving the skins on), and place in a roasting tin. Drizzle a little olive oil over the wedges,
- stir well, then place in a hot oven and roast for 20–25 minutes, stirring occasionally.
- When the wedges have been roasting for about 15 minutes, heat a little olive oil in a shallow frying
- pan, and add the tuna steak. Fry for about 10 minutes, 5 minutes on each side.
- Just before serving, finely chop the clove of garlic, and stir through the wedges. Return the wedges
- to the oven for another minute, then its’ ready to serve.
Medicinal Properties
Tuna steak – is a very rich source of those all important omega 3 fatty acids, in their EPA and DHA forms. These fats are vital for maintaining the structure of cells and tissues, plus they regulate the inflammatory response. EPA is metabolised to form a group of compounds called series 3 prostaglandins, which are communication chemicals that actually tone down the inflammatory response. DHA is metabolised into a group of newly discovered compounds called resolvins, that also have a major role in reducing inflammation. It appears that they do this by actually reversing some of the chemical events that activate the inflammatory response. These compounds are a relatively new discovery, and their exact mode of action is evolving, and more new information is appearing daily. For a geek like me, that has me on the edge of my seat.
Sweet potatoes – are packed with the potent antioxidant plant pigment beta carotene. This is the substance responsible for their bright orange colour. Beta carotene, like many antioxidants can deliver a certain degree of anti-inflammatory activity. A certain amount of the inflamatory response is mediated by localised free radical release, and buffering these free radicals, depending on what kind of condition we are dealing with, can reduce some of the inflammation. Beta carotene is also happens to be a fat soluble antioxidant, and as such can benefit skin health by accumulating in the fatty subcutaneous layer of the skin. This delivers antioxidant protection to the collagen and ellastin fibres. It may also offer some anti-inflammatory activity for conditions such as acne and eczema.
