Wednesday 22 May 2013

Zingy Sweet Potato with Tuna

Sweet potatoes - so easy in the microwave!

Here's a totally yummy baked potato recipe full of carbohydrate, protein, essential omega oils and antioxidants.  Low in fat and super healthy. 

The combination of lime, chilli, onion and tuna complements the sweetness of the potato with a punch of freshness.  Try it - it's delicious!



Prep Time: 5 mins
Cooking Time: 20 mins
Serves 2

Ingredients
1 large sweet potato
1 medium red chilli de-seeded and finely chopped
1 can tuna in sunflower oil drained
1 spring onion finely chopped 
1 fresh lime
4 tblsp low fat greek yoghurt


Method
1. Scrub the potato and pierce with a knife all over.
2. Cook in the microwave on full power for 10-15 minutes until tender.
3. Once cooked, slice the potato in half lengthways
4. Top with the tuna then sprinkle over the onion and chilli.
5. Finish with a generous squeeze of lime and a dollop of yoghurt
6. Serve with lime slices on the side.

Why is it Good Mood Food?
I love this recipe because it is truly packed with nutrients great for boosting the brain chemical Seratonin.  Low levels of Seratonin can be associated with feelings of depression and poor sleep.
  • Protein from the Tuna - As well as boing a great source of energy, proteins provide the body with important building blocks, such as Tryptophan which is used in the brain to make Seratonin.
  • Vitamin C - Sweet potato is a very good source of vitamin C which is an antioxidant beneficial to all cells in the body.  Vitamin C is important when the body converts Tryptophan into Seratonin.  
  • Carbohydrate - Sweet potato is a good source of carbohydrate, lower in GI than white potatoes.  Absorption of Tryptophan from the blood (where it ends up when we eat protein foods) into the brain (where it is made into Seratonin) is helped by eating carbohydrate rich foods.  Carbohydrates are also a great energy source.



Tuesday 21 May 2013

Spaghetti with Sardines

Here's a flavour packed mood boost thats really quick and cheap to make.


Prep Time: 5 mins
Cooking Time: 10 mins
Serves 2

Ingredients
1 small tin Sardines in Tomato Sauce  
1 small red chilli finely chopped (or use chilli flakes)
1 clove garlic finely chopped
1 tin chopped tomatoes
1 tblsp capers
2 spring onions finely chopped (optional)
1 tblsp Olive oil
150g Spaghetti (mixture of wholemeal and white)

Method
1.  Cook spaghetti according to instructions
2.  Heat olive oil in heavy based pan and fry garlic and chilli for 1 minute.
3.  Add sardines, tomatoes, capers and onions and stir though, breaking up the fish a little.
4.  Heat the sauce through until just simmering, season well and remove from heat.
5.  Drain pasta and toss into the sauce.
6. Serve sprinkled with fresh parsley if desired.


Why is it Good Mood Food?
Low GI so will keep you going - especially if you use wholemeal spaghetti
Omega 3 from the fish
High in vitamin C from tomatoes - good for the immune system and aids iron absorption.



Sunday 19 May 2013

Mood Boosting Ingredients

Keep these key ingredients in the cupboard and rustle up a mood boosting meal in minutes.  Grab, assemble, eat. 

Sardines in tomato sauce
Canned tuna in sunflower oil
Peppered smoked mackerel
Salmon Fillets
Smoked Salmon
Turkey - minced/diced/stir fry strips
Free range eggs

Humous
Cottage cheese
Cream cheese e.g. Philadelphia
Cheddar Cheese
Yoghurt

Watercress 
Baby spinach
Cherry tomatoes
Red pepper
Sweet potato
New Potatoes

Strawberries
Blueberries
Raspberries
Bananas
Kiwi

Canned lentils, kidney beans, chick peas
Sunflower, Pumpkin, Flax seeds
Dried apricots
Nuts

Whole rolled oats

Unsweetened muesli eg Dorset cereals
Honey
Agave nectar
Lemon juice


Uninspired? Do a recipe search with one of these ingredients....find something you fancy. I find these sources reliable:

BBC Good Food Website
Delia Online