-I am going off tuna these days. We are told that with so much plastic in the ocean, there will soon be more plastic, than fish, in the sea. Many fisheries have collapsed. So, I'm inclined to think that if we have other protein sources available then leave the fish where they are, at least until we are confident that their numbers are recovering and they will be there for future generations. There is nothing wrong with a vegetable mornay
-Traditional Tuna Mornay recipes use a white sauce made from butter, white flour and milk. Using olive oil, wholemeal flour and soy milk reduces the saturated fat content, adds fibre and legumes.
-A recurring theme in all these recipes, is to add legumes because of their good quality protein which is also more environmentally sustainable to produce than animal protein, their high fibre content and other associated health benefits.
-Canned and frozen fruits and vegetables are usually just as nutritious as fresh fruit and vegetables (ref). They are preserved as soon as they are picked and will retain more nutrients than fresh vegetables or fruit that have been stored in fridge for over a week.