Nothing brings sandwich ingredients together quite like a panini – tasty, hot, gooey, and always filling,  not to mention quick and easy!  Our tuna cheddar capsicum panini melts ticks all those boxes, especially when you are hankering for something on empty stomach with a pantry full of ingredients.

Tip: If you don’t own a sandwich press use a large heavy frying pan and place a layer of foil over the panini and use a saucepan to press it as it cooks, turn over when one side is golden and repeat.

Comfort food with benefits

Ashleigh Feltham (MNutrDiet)

This melt will be a favourite if you are seeking comfort food which also delivers health benefits to your body. The star ingredient Safcol Tuna in Springwater adds two important macronutrients to this meal: Protein and fat.

Protein and fat help to keep you feeling fuller for longer and protein plays an essential role in building and repairing all the cells of your body. Not all fats are equal, and tuna provides a type of healthy fat called polyunsaturated fat. Specifically, a type called omega 3 fat. This fat helps your brain, heart, arteries, and eyes function. Unlike saturated fat, omega 3 fats help your cholesterol levels stay in a healthy range, by promoting good HDL cholesterol and demoting bad LDL cholesterol and triglycerides.

Sourdough bread can be considered a whole grain if made using traditional methods. I recommend searching around and asking your baker if traditional methods are used. If you buy one from your local supermarket go for the one made from whole grains. This adds more micronutrients and fibre to support optimal health.

Cheddar is a great source of calcium needed for strong bones and teeth. Cheese is also a good source of iodine, B12, vitamin A, selenium,   to name a few other micronutrients that cheese delivers to your body. Red capsicum is a good source of vitamin C which is important in making the protein collagen; it also helps your immune system work optimally.

Olive oil is another healthy fat in this meal, this fat is called monounsaturated fat. Fat is important to help make hormones, support your organs and the soles of your feet to prevent damage and is also needed to absorb vitamins A, D, E and K. So next time you are in the mood for a melt make sure you go straight to this recipe.

Tuna cheddar capsicum panini melts