This creamy tuna and cauliflower casserole is a wholesome, satisfying dish perfect for those looking to embrace an anti-inflammatory lifestyle. Packed with nutrient-dense ingredients like cauliflower, tuna, and spinach, and flavored with anti-inflammatory spices like turmeric and thyme, it’s a comforting yet healthful option for any meal.
Ingredient Analysis: Anti-Inflammatory Benefits
- Cauliflower (1 medium head, riced):
Cauliflower is a versatile, low-carb vegetable rich in vitamin C, fiber, and antioxidants that support digestion and reduce inflammation.
Pro Tip: Use fresh or frozen cauliflower rice for convenience. If using fresh, pulse the florets in a food processor until rice-sized.
- Tuna (2 cans, drained):
Tuna is a lean protein source rich in omega-3 fatty acids, which help reduce inflammation and support heart health.
Pro Tip: Opt for sustainably sourced, wild-caught tuna packed in water for the best quality.
- Coconut Cream (1 cup):
Coconut cream provides healthy fats that support brain health and reduce inflammation. It also adds a creamy texture to the casserole.
Pro Tip: Use the thick cream from the top of a refrigerated can of coconut milk.
- Bone Broth (1 cup):
Bone broth is rich in collagen and minerals that support gut health and joint health.
Pro Tip: Use homemade bone broth for the most nutrient-dense option.
- Coconut Oil (1 tablespoon):
Coconut oil contains medium-chain triglycerides (MCTs), which are easily digestible and anti-inflammatory.
Pro Tip: Melt the coconut oil before adding it to the skillet for even cooking.
- Onion (1 small, finely chopped):
Onions are rich in quercetin, a flavonoid that helps reduce inflammation and boosts immunity.
Pro Tip: Sauté onions until translucent to enhance their natural sweetness.
- Garlic (2 cloves, minced):
Garlic contains allicin, a compound with strong anti-inflammatory and antimicrobial properties.
Pro Tip: Let garlic sit for a few minutes after chopping to maximize its health benefits.
- Mushrooms (1 cup, sliced):
Mushrooms are a good source of beta-glucans, which support immune function and reduce inflammation.
Pro Tip: Cook mushrooms until browned to deepen their flavor.
- Spinach (1 cup, chopped):
Spinach is rich in vitamins A, C, and K, as well as antioxidants that help combat oxidative stress.
Pro Tip: Chop spinach finely to ensure even distribution throughout the casserole.
- Dried Parsley and Thyme (1 teaspoon each):
These herbs are anti-inflammatory and enhance the dish’s flavor profile with earthy and aromatic notes.
Pro Tip: Crush dried herbs between your fingers before adding to release their natural oils.
- Ground Turmeric (1/2 teaspoon):
Turmeric’s active compound, curcumin, is a powerful anti-inflammatory agent. It also adds a warm, golden hue to the casserole.
Pro Tip: Pair turmeric with healthy fats, like coconut oil, for better absorption.
- Coconut Aminos (1 tablespoon):
Coconut aminos add a touch of umami and sweetness while being lower in sodium than soy sauce.
Pro Tip: Shake the bottle well before measuring to ensure the ingredients are evenly mixed.
- Fresh Parsley (1/4 cup, chopped, for garnish):
Parsley adds a pop of freshness and is rich in vitamin C and other antioxidants.
Pro Tip: Chop parsley just before serving to retain its vibrant color and flavor.
Tuna Casserole with Cauliflower Rice
Ingredients
- 1 medium head cauliflower riced
- 2 cans of tuna drained
- 1 cup coconut cream
- 1 cup bone broth
- 1 tablespoon coconut oil
- 1 small onion finely chopped
- 2 cloves garlic minced
- 1 cup sliced mushrooms
- 1 cup chopped spinach
- 1 teaspoon dried parsley
- 1 teaspoon dried thyme
- Salt to taste
- 1/2 teaspoon ground turmeric
- 1 tablespoon coconut aminos
- 1/4 cup chopped fresh parsley for garnish
Instructions
- Preheat the oven to 375°F (190°C).
- In a large skillet, heat the coconut oil over medium heat. Sauté the onion until translucent, about 3-4 minutes.
- Add the garlic and mushrooms, and cook until the mushrooms are tender and browned, about 5-6 minutes.
- Stir in the riced cauliflower and cook for another 3-4 minutes until slightly softened.
- Add the chopped spinach, dried parsley, dried thyme, salt, and ground turmeric. Mix well.
- In a separate bowl, combine the coconut cream, bone broth, and coconut aminos. Mix well.
- Add the drained tuna to the cauliflower mixture and stir to combine.
- Pour the coconut cream mixture over the tuna and cauliflower, stirring until evenly distributed.
- Transfer the mixture to a baking dish and spread evenly.
- Bake for 25-30 minutes, or until the casserole is bubbling and the top is slightly golden.
- Garnish with chopped fresh parsley before serving.
Nutritional Overview
This casserole is a nutrient-dense meal, offering a balance of high-quality protein, healthy fats, and fiber-rich vegetables. It’s perfect for supporting energy levels and reducing inflammation.
Key Nutritional Highlights:
Protein: Tuna supports muscle repair and immune function.
Healthy Fats: Coconut cream and coconut oil provide anti-inflammatory benefits.
Antioxidants: Cauliflower, turmeric, and spinach combat oxidative stress.
Final Thoughts: A Creamy, Comforting Casserole
This creamy tuna and cauliflower casserole is a testament to how wholesome ingredients can come together to create a dish that’s both comforting and healthful. It’s easy to make, packed with nutrients, and sure to become a family favorite.
Whether you’re meal prepping or serving it for dinner, this casserole is a delicious way to enjoy the benefits of an anti-inflammatory diet.