tag:blogger.com,1999:blog-87630117614241863052024-03-19T03:48:21.226+00:00Mummy Eats HappyEasy recipes and nutrition tips.Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.comBlogger25125tag:blogger.com,1999:blog-8763011761424186305.post-35177238193540925792013-10-19T16:25:00.000+01:002013-10-19T16:32:40.615+01:00Sweet Potato Soup with Coconut & Lime<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnH963ZsbF2F9TJ71sqO6zQA-zy4bSPw-vwoSP24k-yaUjI4dz_937sNhwbrymIK1uqOnsxrjtC7y7AMi0iHc2Y0Wk_BfIyrOxzBRODdV6CC951tTeVIeSxWrsKT54AfZiqKCwnCftXPi1/s1600/Sweet+Potato+Soup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnH963ZsbF2F9TJ71sqO6zQA-zy4bSPw-vwoSP24k-yaUjI4dz_937sNhwbrymIK1uqOnsxrjtC7y7AMi0iHc2Y0Wk_BfIyrOxzBRODdV6CC951tTeVIeSxWrsKT54AfZiqKCwnCftXPi1/s320/Sweet+Potato+Soup.jpg" width="320" /></a></div>
<br />
Comforting, interesting and healthy...and so easy to make. Thank you to a foody friend of mine for this lovely recipe. <br />
<div>
This soup packs such a flavour punch you could serve it as an 'amuse bouche' at a posh dinner party...or make up a big freezer batch to liven up your weekday lunch whenever you want it.<br />
<div>
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<div>
<span style="color: #3d85c6;">Ingredients</span></div>
<div>
750 Sweet Potatoes, peeled and cut into 2" cubes</div>
<div>
1 medium onion, peeled and roughly chopped</div>
<div>
1-2 stp red Thai Curry Paste<br />
tbsp olive oil</div>
<div>
1ltr chicken or vegetable stock</div>
<div>
1/4 can coconut milk</div>
<div>
Freshly squeezed lime juice</div>
</div>
<div>
<br /></div>
<div>
<span style="color: #3d85c6;">Method</span></div>
<div>
1. Heat oil in a large heavy based pan and fry onions for 5-10 mins until softened and golden.</div>
<div>
2. Add curry paste and fry for a further 2-3 mins<br />
3. Add sweet potatoes and stock, bring to boil then reduce to a simmer for 20-30 mins until potatoes tender.</div>
<div>
4. Add coconut milk then puree smooth with handheld blender.</div>
<div>
5. Season to taste. </div>
<div>
6. Serve with generous squeeze of fresh lime juice in each bowl.<br />
<br />
<span style="color: #3d85c6;">Why is it Good Mood Food?</span><br />
Low GI to keep you going for longer.<br />
Vitamin C from the sweet potatoes aids absorption of essential brain chemicals.<br />
It's great comfort food with not too many calories!</div>
Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-34131711130397912942013-06-11T21:16:00.000+01:002013-06-11T21:18:11.294+01:00Turkey BologneseUntil recently my lazy recipe for bolognese involved opening a jar of Dolmio sauce...I thought the ingredients looked ok....until I realised how much sugar there is in there! No wonder I felt overloaded and 'tetchy' an hour after eating. <br />
<br />
This healthy take on a family favourite is a lighter way to enjoy bolognese.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR2c8FEzRQvVW63u99EpARZIZWvfnASvn5wxbi2XOUhjIqhJbpj4TzzI5GzFiYyJPfa56JeoMy2fDUFHVAmAFNw7H6OXayvzaYsoD2icuxuvWZQARYu1X_ZJbyt6KMJ9sq1-jkuRqiW7id/s1600/turkey+bolognese.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR2c8FEzRQvVW63u99EpARZIZWvfnASvn5wxbi2XOUhjIqhJbpj4TzzI5GzFiYyJPfa56JeoMy2fDUFHVAmAFNw7H6OXayvzaYsoD2icuxuvWZQARYu1X_ZJbyt6KMJ9sq1-jkuRqiW7id/s320/turkey+bolognese.JPG" width="320" /></a></div>
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Prep Time: 10 mins<br />
<div>
Cooking Time: 30 mins<br />
Serves 4<br />
<br />
<span style="color: #3d85c6;">Ingredients</span></div>
<div>
400-500gg turkey breast mince<br />
390g carton chopped tomatoes<br />
1 medium carrot fimnely chopped*</div>
<div>
1 stick celery finely chopped*</div>
<div>
1 med onion finely chopped*</div>
<div>
2 tsp tomato purée</div>
<div>
2 tsp sundried tomato puree</div>
<div>
1 tsp dried mixed herbs<br />
1 beef stock cube dissolved in 100ml of boiling water<br />
50ml red wine (optional)<br />
salt and freshly ground black pepper</div>
<div>
<br />
*(or 1 pack of Waitrose Soffritto and avoid all that chopping!)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4RpNZdeJpw4vR4QLVfE3u8THthuAtmS3Ds67lEpKf71m32WQeHQASzT0Yl5OblMTQ9gRJmYf9oj8DWHTGPjDcVdpq7iK9D5lFaiZouXGDkIyvIBbNlWHFCUG_nx6DDY8bQ1ok1OwxoUli/s1600/soffritto.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4RpNZdeJpw4vR4QLVfE3u8THthuAtmS3Ds67lEpKf71m32WQeHQASzT0Yl5OblMTQ9gRJmYf9oj8DWHTGPjDcVdpq7iK9D5lFaiZouXGDkIyvIBbNlWHFCUG_nx6DDY8bQ1ok1OwxoUli/s200/soffritto.JPG" width="200" /></a></div>
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<span style="color: #3d85c6;">Method</span><br />
<div>
1. Heat oil in a frying pan and soften the onion, celery and carrot for 5-10 mins until translucent.<br />
2. Add the Turkey, fry for 5 mins until browned.<br />
3. Add the remaining ingredients, bring back to boil then simmer for 25-30 mins.<br />
4. Season to taste and serve with wholemeal spaghetti.<br />
<br />
<br />
<div>
<div>
<span style="color: #3d85c6;">Why is it Good Mood Food?</span><br />
Same as my two burger recipes - provides high quality protein and carbohydrate and is low in fat. It is also low GI if wholemeal spaghetti is used.<br />
<br />
Turkey is a great source of Tryptophan - an amino acid used in our bodies to make the brain chemical Serotonin. Low levels of Serotonin can be associated with feelings of depression and poor sleep. In fact most anti-depressant medications act to alter how our brains produce and use Seratonin.</div>
<div>
<br />
Our bodies do not make Tryptophan - an important building block for Serotonin so we must meet all of our requirements by eating tryptophan rich foods such as Turkey. Also it is recommended we eat this as part of a carbohydrate rich meal to aid absorption to the brain.</div>
</div>
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</div>
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Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-6283936416361853162013-06-06T21:33:00.001+01:002013-06-06T21:53:55.356+01:00Turkey Burgers - With Apple and SageAnother of my 'fave' Turkey Burger recipes - My kids love this one so there's always some in the freezer.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9r_y3Zl0ELcVJp5H6Fpmf5yaSinm6UxF7lSm2-1fRgoYyLR7pEwWkjXjBcu9pPSLgGnd2-S4Hbc0fbmBhh1h4e8y0CkxgD2p-MQWFU126g4abJYra5S-eQ554Ib3eoA_12N804ysjMw0Q/s1600/Turkey+Burger+Apple+and+Sage+cooked.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9r_y3Zl0ELcVJp5H6Fpmf5yaSinm6UxF7lSm2-1fRgoYyLR7pEwWkjXjBcu9pPSLgGnd2-S4Hbc0fbmBhh1h4e8y0CkxgD2p-MQWFU126g4abJYra5S-eQ554Ib3eoA_12N804ysjMw0Q/s320/Turkey+Burger+Apple+and+Sage+cooked.JPG" width="320" /></a><br />
Prep Time: 10 mins<br />
<div>
Cooking Time: 15 mins<br />
Makes 4 - 6 burgers<br />
<br />
<span style="color: #3d85c6;">Ingredients</span></div>
<div>
400g turkey mince<br />
50g white breadcrumbs<br />
2 tbsp olive oil</div>
<div>
2 medium onions finely chopped<br />
1 small apple, peeled and grated<br />
1 tsp fresh sage leaves<br />
salt and freshly ground black pepper<br />
<br />
<span style="color: #3d85c6;">Method</span><br />
<div>
1. Heat oil in a frying pan and soften the chopped onion for 5-10 mins until translucent then cool.<br />
2. Place all of the ingredients including the oinions in a large bowl and combine thoroughly.<br />
3. Form into burger shapes using your hands (dusted with a little flour). Freeze at this stage if desired.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ9wgwFHBF96pDo-cg_kwKRRXgzfRhoiNcwPZPtIDY4Qe61sXsOU3geGyKYTdl2Q-ZCz-vXv2QoALJdXd0it7TJo_FVFXFA_ZfvnD67xX-BOg_Bt1_aBjgzWlrAakApmjCCUmpz2goaT22/s1600/Turkey+Burger+apple+and+sage+raw.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ9wgwFHBF96pDo-cg_kwKRRXgzfRhoiNcwPZPtIDY4Qe61sXsOU3geGyKYTdl2Q-ZCz-vXv2QoALJdXd0it7TJo_FVFXFA_ZfvnD67xX-BOg_Bt1_aBjgzWlrAakApmjCCUmpz2goaT22/s320/Turkey+Burger+apple+and+sage+raw.JPG" width="320" /></a></div>
<br />
4. Heat oil in a large pan and fry burgers for 5-7 mins on each side until cooked through (12-15 mins from frozen).</div>
<div>
4. Serve in wholemeal or seeded rolls with salad and tomatoes.</div>
<div>
<br />
<span style="color: #3d85c6;">Time Saver Tip</span></div>
Chopping the onions can take a bit of time. Waitrose do a great bag of frozen onions that works well and they do fresh breadcrumbs. Keep some in the freezer if you want to make life really easy.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga9jmgWMC3ODixcyf2Q_pZlr6dxnEulax0zF4b01EOcmfEmPvJXSxHKetbU4wKwUivfQshRbS5BE7RGpxAn5R1duiWvGq0CF66xwGNbtFdsjuA_3XW6-SnmIbVA1vpobXrWf6XPfd5zhW6/s1600/onions.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga9jmgWMC3ODixcyf2Q_pZlr6dxnEulax0zF4b01EOcmfEmPvJXSxHKetbU4wKwUivfQshRbS5BE7RGpxAn5R1duiWvGq0CF66xwGNbtFdsjuA_3XW6-SnmIbVA1vpobXrWf6XPfd5zhW6/s200/onions.JPG" width="150" /></a></div>
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<span style="color: #3d85c6;"><br /></span></div>
<div>
<span style="color: #3d85c6;">Why is it Good Mood Food?</span><br />
These burgers provide high quality protein and carbohydrate, are low fat and low GI. It is important to eat them with carbohydrate to maximise their contribution to mood.<br />
<br />
Turkey is a great source of Tryptophan - an amino acid used in our bodies to make the brain chemical Serotonin. Low levels of Serotonin can be associated with feelings of depression and poor sleep. In fact most anti-depressant medications act to alter how our brains produce and use Seratonin.</div>
<div>
<br />
Our bodies do not make Tryptophan - an important building block for Serotonin so we must meet all of our requirements by eating tryptophan rich foods such as Turkey. It is also important to eat with carbohydrate to maximise the Tryptophan available to the brain.<br />
<br />
See also <a href="http://mummyeatshappy.blogspot.co.uk/2013/06/turkey-burgers-thai-style.html">Turkey Burgers - Thai Style</a><br />
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Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-50024913489759253062013-06-05T21:01:00.000+01:002013-06-06T21:54:03.777+01:00Turkey Burgers - Thai-StyleTurkey is a super food. It's low in fat, a rich source of protein and contains the amino acid Tryptophan which is essential for brain health.<br />
<br />
This is one of my two favourite turkey burger recipes.<br />
They freeze well - so make a double batch and cook from frozen.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV8mMyIhA3BYyvVsUn9qjL_JXfhqXCposS7HgjDKI6_L7lQe2DhDELnFwn3pehXIqqrociWw-iCODlFy0KMStv_4T6vNz7rpw1m8vAsySYj3sBj32WBgVzb7ad8Iwy_187my8qg9tqbgQz/s1600/Turkey+Burger.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV8mMyIhA3BYyvVsUn9qjL_JXfhqXCposS7HgjDKI6_L7lQe2DhDELnFwn3pehXIqqrociWw-iCODlFy0KMStv_4T6vNz7rpw1m8vAsySYj3sBj32WBgVzb7ad8Iwy_187my8qg9tqbgQz/s320/Turkey+Burger.JPG" width="320" /></a></div>
<br />
<br />
Prep Time: 10 mins<br />
Cooking Time: 15 mins<br />
Makes 4 - 6 burgers<br />
<br />
<span style="color: #3d85c6;">Ingredients</span><br />
400g Turkey mince (thigh mince or a mixture of breast mince and thigh mince)<br />
4 spring onions finely chopped<br />
<div>
1 red chilli de-seeded and finely chopped<br />
2 cm cube fresh ginger finely chopped</div>
<div>
1 small bunch coriander finely chopped</div>
<div>
1 egg</div>
<div>
50g breadcrumbs</div>
<div>
1tbsp oil<br />
<br />
<span style="color: #3d85c6;">Method</span><br />
1. Combine all of the ingredients thoroughly in a bowl - use your hands!<br />
2. Form into burgers (freeze at this stage if desired).<br />
3. Heat oil in a large pan and fry burgers for 5-7 mins on each side until cooked through (12-15 mins from frozen).</div>
<div>
4. Serve in wholemeal or seeded rolls with salad and sweet chilli sauce.</div>
<div>
<br />
<span style="color: #3d85c6;">Time Saver Tip</span></div>
Chopping the flavouring for these burgers can take a bit of time. Waitrose do a great frozen thai spice mix in that works well and they do fresh breadcrumbs. Keep some in the freezer if you want to make life really easy.<br />
<div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzngsKPrMCrEy-VFFqGYhrbiQMOHlKQLPiiVxg6Pq1b2vN1x3qs7MgcRlpkpR7UA48AOzaJewDAMaMWJsoRB3NKs66qjeGvubHS3WEfAjhGBQ7XXBDYtqQze1MdCxHkW_B3UeByE6Rr9y6/s1600/thai+burger+ingredients.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzngsKPrMCrEy-VFFqGYhrbiQMOHlKQLPiiVxg6Pq1b2vN1x3qs7MgcRlpkpR7UA48AOzaJewDAMaMWJsoRB3NKs66qjeGvubHS3WEfAjhGBQ7XXBDYtqQze1MdCxHkW_B3UeByE6Rr9y6/s320/thai+burger+ingredients.JPG" width="320" /></a></div>
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<br /></div>
<div>
<span style="color: #3d85c6;"><br /></span></div>
<div>
<span style="color: #3d85c6;">Why is it Good Mood Food?</span><br />
These burgers provide high quality protein and carbohydrate, are low in fat and low GI. It is important to eat them with carbohydrate to maximise their contribution to mood.<br />
<br />
Turkey is a great source of Tryptophan - an amino acid used in our bodies to make the brain chemical Serotonin. Low levels of Serotonin can be associated with feelings of depression and poor sleep. In fact most anti-depressant medications act to alter how our brains produce and use Seratonin.</div>
<div>
<br />
Our bodies do not make Tryptophan - an important building block for Serotonin so we must meet all of our requirements by eating tryptophan rich foods such as Turkey. </div>
</div>
</div>
<div>
<br /></div>
<div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-16825139523016112802013-06-01T16:18:00.001+01:002013-06-06T21:54:37.762+01:00Very Quick Turkey Korma<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">A delicious way to spice up Turkey. </span><br />
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<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Prep Time: 5 mins</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Cooking Time: 25 mins</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Serves 4</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-VGrZzZlBcnTYz0DSVJPNLHd0zEAjRthENIG64rJUKWdF_P2kiuwuhORV_AVa4rf04BTYKwwL6uTmTOdeKYX227WIuHqSsBn_duguQw6nDhyimef_mfG6TD9Runx92viWy9t0jFGj2aSi/s1600/Korma+Ingredients.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-VGrZzZlBcnTYz0DSVJPNLHd0zEAjRthENIG64rJUKWdF_P2kiuwuhORV_AVa4rf04BTYKwwL6uTmTOdeKYX227WIuHqSsBn_duguQw6nDhyimef_mfG6TD9Runx92viWy9t0jFGj2aSi/s320/Korma+Ingredients.JPG" width="240" /></a></div>
<span style="color: #3d85c6; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Ingredients</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1tbsp oil</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">500g diced turkey breast</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">3 tbsp Korma paste eg Pataks</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 medium onion finely chopped </span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">4 tbsp low fat greek yoghurt</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">150ml boiling water</span><br />
<br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">In Waitrose this week I found really useful frozen diced onion - it reduced prep time to the time it took to open the packet! And its frozen so you can use as little or as much as you need. </span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
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<span style="color: #3d85c6; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Method</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1. Heat oil in a large heavy based pan.</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2. Sauté the onions on low heat until translucent and golden but not browned 4-5mins.</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">3. Add the Korma paste and fry for a further minute.</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">4. Add the turkey pieces and fry in the spice mix until the meat is sealed.</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">5. Add boiling water and bring to boil. </span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">6. </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Simmer for 15-20 minutes until turkey is tender.</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">7. Remove from the heat and stir in yoghurt.</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Serve with Basmati rice.</span><br />
<span style="color: #3d85c6; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="color: #3d85c6; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Why is it Good Mood Food?</span><br />
<span style="color: #666666;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Turkey is a great source of Tryptophan - an amino acid </span></span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">used in our bodies to make the brain chemical Serotonin. </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">L</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="color: #666666;">ow levels of Serotonin can be associated with feelings of depression and poor sleep. In fact most anti-depressant medications act to alter how our brains produce and use Serotonin.</span></span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Our bodies do not make Tryptophan - an important building block for Serotonin so we must meet all of our requirements by eating tryptophan rich foods such as Turkey. </span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Eating them with carbohydrates such as rice, pasta or bread is important to maximise the amount of Tryptophan available to the brain.</span><br />
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Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-29436946099546372032013-05-22T14:21:00.000+01:002013-05-22T14:31:01.500+01:00Zingy Sweet Potato with Tuna<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Sweet potatoes - so easy in the microwave!</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Here's a totally yummy baked potato recipe full of carbohydrate, </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">protein</span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">, essential omega oils and antioxidants. Low in fat and super healthy. </span><br />
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<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The combination of lime, chilli, onion and tuna complements the sweetness of the potato with a punch of freshness. Try it - it's delicious!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_s42RV_LU1_qNNaQ6V8pXyDj-UFDjYn61FpQkHxxRS2mV0NtjXL-LRfWUmStJIYC9QPvjM1y4olvabnYp-LoO9TIJyvIrfZXdNDK9LoKleB-Ac_THSFvDGwJcygbDDlNtDE0ViqLoKRvy/s1600/tuna+sweet+potato.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_s42RV_LU1_qNNaQ6V8pXyDj-UFDjYn61FpQkHxxRS2mV0NtjXL-LRfWUmStJIYC9QPvjM1y4olvabnYp-LoO9TIJyvIrfZXdNDK9LoKleB-Ac_THSFvDGwJcygbDDlNtDE0ViqLoKRvy/s320/tuna+sweet+potato.JPG" width="320" /></a></div>
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<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Prep Time: 5 mins</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Cooking Time: 20 mins</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Serves 2</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="color: #3d85c6; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Ingredients</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 large sweet potato</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 medium red chilli de-seeded and finely chopped</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 can tuna in sunflower oil drained</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 spring onion finely chopped </span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 fresh lime</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">4 tblsp low fat greek yoghurt</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="color: #3d85c6; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Method</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1. Scrub the potato and pierce with a knife all over.</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2. Cook in the microwave on full power for 10-15 minutes until tender.</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">3. Once cooked, slice the potato in half lengthways</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">4. Top with the tuna then sprinkle over the onion and chilli.</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">5. Finish with a generous squeeze of lime and a dollop of yoghurt</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">6. Serve with lime slices on the side.</span><br />
<span style="color: #3d85c6; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #3d85c6; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Why is it Good Mood Food?</span><br />
<span style="color: #666666;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I love this recipe because it is truly packed with nutrients great for boosting </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">the brain chemical Seratonin. L</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">ow levels of Seratonin can be associated with feelings of depression and poor sleep.</span></span><br />
<ul>
<li><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Protein from the Tuna - As well as boing a great source of energy, </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">proteins</span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> provide the body with important building blocks, such as Tryptophan which is used in the brain to make Seratonin.</span></li>
<li><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Vitamin C - Sweet potato is a very good source of vitamin C </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">which</span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> is an antioxidant beneficial to all cells in the body. Vitamin C is important when the body converts Tryptophan into Seratonin. </span></li>
<li><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Carbohydrate - Sweet potato is a good source of </span><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">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.</span></li>
</ul>
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<span style="color: #3d85c6; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-7879287159656468352013-05-21T22:05:00.002+01:002013-05-21T22:05:44.733+01:00Spaghetti with Sardines<div class="separator" style="clear: both; text-align: left;">
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-align: -webkit-auto;">Here's a flavour packed mood boost thats really quick and cheap to make.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3y7IXcUF5xynEPDwLt5dt-CzAlU9xHXoKHRr2hGWaeo4G941GombX4_Db_I-W4Vj_g115NMQ10W9xScoVI9QEIv9cpbtmiYg9PgYh0mn6bwTcMWm0Va35LI9RfgvKMfeb7CEhSJS8hPyn/s1600/Spaghetti+sardine.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3y7IXcUF5xynEPDwLt5dt-CzAlU9xHXoKHRr2hGWaeo4G941GombX4_Db_I-W4Vj_g115NMQ10W9xScoVI9QEIv9cpbtmiYg9PgYh0mn6bwTcMWm0Va35LI9RfgvKMfeb7CEhSJS8hPyn/s320/Spaghetti+sardine.JPG" width="320" /></a></div>
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<span style="color: #666666; text-align: -webkit-auto;"><span style="font-family: Arial, Helvetica, sans-serif;">Prep Time: 5 mins</span></span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Cooking Time: 10 mins</span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Serves 2</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #666666;"><br /></span><span style="color: #3d85c6;">Ingredients</span></span></div>
<div style="text-align: -webkit-auto;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">1 small tin Sardines in Tomato Sauce </span></div>
<div style="text-align: -webkit-auto;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">1 small red chilli finely chopped (or use chilli flakes)</span></div>
<div style="text-align: -webkit-auto;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">1 clove garlic finely chopped</span></div>
<div style="text-align: -webkit-auto;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">1 tin chopped tomatoes</span></div>
<div style="text-align: -webkit-auto;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">1 tblsp capers</span></div>
<div style="text-align: -webkit-auto;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">2 spring onions finely chopped (optional)</span></div>
<div style="text-align: -webkit-auto;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">1 tblsp Olive oil</span></div>
<div style="text-align: -webkit-auto;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">150g Spaghetti (mixture of wholemeal and white)</span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="color: #3d85c6;"><span style="font-family: Arial, Helvetica, sans-serif;">Method</span></span></div>
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<span style="text-align: left;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">1. Cook spaghetti according to instructions</span></span></div>
<div style="text-align: -webkit-auto;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif; text-align: left;">2. Heat olive oil in heavy based pan and fry garlic and chilli for 1 minute.</span></div>
<div style="text-align: -webkit-auto;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif; text-align: left;">3. Add sardines, tomatoes, capers and onions and stir though, breaking up the fish a little.</span></div>
<div style="text-align: -webkit-auto;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif; text-align: left;">4. Heat the sauce through until just simmering, season well and remove from heat.</span></div>
<div style="text-align: -webkit-auto;">
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif; text-align: left;">5. Drain pasta and toss into the sauce.</span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif; text-align: left;">6. Serve sprinkled with fresh parsley if desired.</span></div>
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<span style="color: #3d85c6; font-family: Arial, Helvetica, sans-serif;">Why is it Good Mood Food?</span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Low GI so will keep you going - especially if you use wholemeal spaghetti</span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Omega 3 from the fish</span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">High in vitamin C from tomatoes - good for the immune system and aids iron absorption.</span></div>
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<br />Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-6537305532271900002013-05-19T21:24:00.002+01:002013-05-21T21:48:20.390+01:00Mood Boosting Ingredients<div>
<a href="http://www.blogger.com/blogger.g?blogID=8763011761424186305" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a></div>
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif; text-align: left;">Keep these key ingredients in the cupboard and rustle up a mood boosting meal in minutes. </span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif; text-align: left;">Grab, assemble, eat. </span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Sardines in tomato sauce</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Canned tuna in sunflower oil</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Peppered smoked mackerel</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Salmon Fillets</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Smoked Salmon</span><br />
<a href="http://www.blogger.com/blogger.g?blogID=8763011761424186305" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Turkey - minced/diced/stir fry strips</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Free range eggs</span><span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Humous</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Cottage cheese</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Cream cheese e.g. Philadelphia</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Cheddar Cheese</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Yoghurt</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Watercress </span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Baby spinach</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Cherry tomatoes</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Red pepper</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Sweet potato</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">New Potatoes</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Strawberries</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Blueberries</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Raspberries</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Bananas</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Kiwi</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Canned lentils, kidney beans, chick peas</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Sunflower, Pumpkin, Flax seeds</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Dried apricots</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Nuts</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;"><br />Whole rolled oats</span><br />
<span style="color: #45818e; font-family: Arial, Helvetica, sans-serif;">Unsweetened muesli eg Dorset cereals<br /> Honey<br /> Agave nectar<br />Lemon juice</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666;"><span style="font-family: Arial, Helvetica, sans-serif;">Uninspired? Do a recipe search with one of these ingredients....find something you fancy. </span><span style="font-family: Arial, Helvetica, sans-serif;">I find these sources reliable:</span></span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.bbcgoodfood.com/content/healthy/" target="_blank">BBC Good Food Website</a></span><br />
<a href="http://www.deliaonline.com/recipes/main-ingredient" style="font-family: Arial, Helvetica, sans-serif;" target="_blank">Delia Online</a><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.sainsburys-live-well-for-less.co.uk/recipes-inspiration/" target="_blank">Sainsburys Recipe Inspiration</a></span><br />
<a href="http://realfood.tesco.com/recipes/ingredients.html" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">Tesco Recipes</span></a><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-16204821926005711502013-04-18T15:00:00.001+01:002013-04-18T15:00:29.685+01:00Time Saver - Boiled Eggs<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Isn't it difficult to stick to healthy eating when you're tired, busy and stressed? </span><div>
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Boiled eggs are convenient little packages of goodness - keep some in the fridge....</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRhlrXqcxKqvGHK_KCEcYlsYhVpI7ld-qULeZ7T_46Gi2kBswP5cNWD7CV4RfUkQD6Y7k7tCHIuyue9ZM0-GJ3kTMMpchb6sE-B9KdJlgI8zxsHPLIISrwMBAzPBAQJ6ahtR9kKFjzfSEf/s1600/boiled+egg.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRhlrXqcxKqvGHK_KCEcYlsYhVpI7ld-qULeZ7T_46Gi2kBswP5cNWD7CV4RfUkQD6Y7k7tCHIuyue9ZM0-GJ3kTMMpchb6sE-B9KdJlgI8zxsHPLIISrwMBAzPBAQJ6ahtR9kKFjzfSEf/s320/boiled+egg.JPG" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #3d85c6;">Breakfast</span></span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Soft boiled eggs and dippy </span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">soldiers</span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"> are a favourite with my kids and a very healthy low GI way to start the day for everyone. Serve with grilled tomatoes and seedy or wholemeal toast and you're off to a good start. </span></div>
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<span style="color: #3d85c6; font-family: Arial, Helvetica, sans-serif;">Instant Protein for lunch</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Whenever you make soft boiled eggs a</span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">dd 2 or 3 extra eggs to the pan.</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Leave the extras to hard boil whilst you eat. After cooking for 10 mins c</span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">ool immediately in cold water. </span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Keep them, shell on in the fridge for 1-2 days - instant protein for lunch.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #3d85c6;">Lunch ideas</span></span><br />
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Slice on a salad of leafy greens, peppers, cucumber, sunflower/pumpkin/flax seeds.</span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Mash with mayonnaise for wholemeal sandwich filling or baked potato topper.</span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><a href="http://mummyeatshappy.blogspot.co.uk/2013/04/smoked-mackerel-and-boiled-egg-wraps.html" target="_blank">Smoked Mackerel and Boiled Egg Wrap</a></span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Kedgeree</span></div>
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<span style="color: #3d85c6; font-family: Arial, Helvetica, sans-serif;">Why is it Good Mood Food?</span></div>
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Eggs are packed with <span style="background-color: white; text-align: left;">low-cost high-quality protein. </span></span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Addition of protein will lower the GI of a meal. </span><span style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; text-align: left;">Eggs contain lots of nutrients essential to good health, particularly vitamin D, vitamin B12, selenium and choline.</span><br />
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Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-67722535765605891312013-04-18T14:14:00.000+01:002013-04-18T14:14:00.172+01:00Smoked Mackerel and Boiled Egg Wraps<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Still on the theme of Omega-3, another easy lunch I threw together last week.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI4roXbPAYnQzVrQKwbe7J2bHegYQV00g4CAHeM28-sX7FUl_KRCINULRrTg7pyO_dsDqnjYdFaJnlXJZNCfgz1-BgMLPxYrlv8gujP-KaWhX2YQ55hF_bTnxRZ81dOtpV4csiiGEyYkxW/s1600/wrap.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI4roXbPAYnQzVrQKwbe7J2bHegYQV00g4CAHeM28-sX7FUl_KRCINULRrTg7pyO_dsDqnjYdFaJnlXJZNCfgz1-BgMLPxYrlv8gujP-KaWhX2YQ55hF_bTnxRZ81dOtpV4csiiGEyYkxW/s320/wrap.JPG" width="240" /></a></div>
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<span style="color: #3d85c6; font-family: Arial, Helvetica, sans-serif;">Ingredients</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Wholemeal or Seeded Flour Tortilla</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Mayonnaise</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Leafy Greens (watercress, rocket and baby spinach)</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">1 hard boiled egg</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">1-2 peppered smoked mackerel fillets</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">A sprinkle of sunflower and pumpkin seeds</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Drizzle of salad dressing ( I like a sweet honey and mustard one for this savoury recipe)</span><br />
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<span style="color: #3d85c6; font-family: Arial, Helvetica, sans-serif;">Method</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">1. Hard boil the egg for 10 minutes, plunge into boiling water to cool</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">2. Spread the tortilla with mayo</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">3. Break up the fish and slice the egg</span><br />
<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">4. Arrange filling on top of the tortilla </span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">and wrap</span><br />
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Simple!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiksCnZryObd5JRb3vjxMhjISk9YCSA94InDCXSPyX-Hk-c_jAKIYTMyGO4kOdepZ3ZD9MWGhyphenhyphenWW-kFjYiCFIS8QCHugJSb-1cP48yooC6ripJC-944d-k0nOQ6ldCpMBtnp-dKOyo5PrR6/s1600/wraps2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiksCnZryObd5JRb3vjxMhjISk9YCSA94InDCXSPyX-Hk-c_jAKIYTMyGO4kOdepZ3ZD9MWGhyphenhyphenWW-kFjYiCFIS8QCHugJSb-1cP48yooC6ripJC-944d-k0nOQ6ldCpMBtnp-dKOyo5PrR6/s320/wraps2.JPG" width="240" /></a></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span>Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-3005264515983346662013-04-18T13:58:00.000+01:002013-04-18T13:58:03.736+01:00Sardines on Seedy Toast<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">On the theme of Omega-3 here's a great speedy lunch idea...Sardines in Tomato Sauce on Seedy Toast. Had it today, I'd forgotten how yummy Sardines can be.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDvVSf438pRT3dRLWNjY5JwcJXT-t_vY-SRh3Lk4mYkdzZSlCrwpDXv_axouFa3b75KevtDkmrE_BKaghNDKzGGy6JcvOz4aTZbbzqvwTjLeZ4IQTjuCAYyToHCpm5c84jYrE5nutHdcz6/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDvVSf438pRT3dRLWNjY5JwcJXT-t_vY-SRh3Lk4mYkdzZSlCrwpDXv_axouFa3b75KevtDkmrE_BKaghNDKzGGy6JcvOz4aTZbbzqvwTjLeZ4IQTjuCAYyToHCpm5c84jYrE5nutHdcz6/s320/photo.JPG" width="320" /></a></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif; text-align: left;">So simple, no need for a recipe. </span><br />
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Seedy bread toast, handful of leafy greens (watercress my fave) and a tin of Sardines in Tomato Sauce mashed. Grind lots of fresh black pepper on top and hey presto an Omega-3 packed lunch.</span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Choose sardines with bones included to boost calcium.</span></div>
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Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-53713709021200862392013-04-14T20:41:00.002+01:002013-05-18T15:42:22.792+01:00Easter Egg Muesli Bars<span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif;">These </span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">crunchy, chocolaty </span><span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif;">m</span><span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif;">uesli bars make Easter eggs into good mood food.</span><span class="Apple-style-span" style="color: #666666; font-family: Arial, Helvetica, sans-serif;">...That's got to be </span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">better than scoffing big lumps of chocolate!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU3jbI1Smr6JKAFbids-LcX-sHi5pih1UKhC0tnTaxm29rY6EpxiFT_zyaJ7LOwnZVzQtbaGkjXoIaDmp4Sl-HpE_9r-SC-NCOY7tJ8cme9H-irPoWi8LqFK6ZSa8qEt0yVO-6MYTXqPrx/s1600/easter+egg+muesli+bars.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU3jbI1Smr6JKAFbids-LcX-sHi5pih1UKhC0tnTaxm29rY6EpxiFT_zyaJ7LOwnZVzQtbaGkjXoIaDmp4Sl-HpE_9r-SC-NCOY7tJ8cme9H-irPoWi8LqFK6ZSa8qEt0yVO-6MYTXqPrx/s320/easter+egg+muesli+bars.JPG" width="320" /></a></div>
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<span style="color: #3d85c6; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Ingredients</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 Milk Chocolate Easter egg</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Unsweetened Wholegrain Muesli</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Handfull Raisins</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Handfull Sunflower seeds</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Handfull Flax Seeds (Linseeds)</span><br />
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<span style="color: #3d85c6; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-align: left;">Method</span><br />
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<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1. Line a small brownie tin or similar with </span><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">cling film</span></div>
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<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2. Break the Easter egg into pieces into a glass bowl and m</span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">elt in a microwave or over a bowl of simmering water.</span></div>
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<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3. Mix in the raisins and seeds and </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">enough muesli to take up all of the chocolate.</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">4. Press the mixture into the lined tin, cover and refrigerate for 1 hour or so.</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">5. When firm, remove from tray and slice gently into squares or bar shapes. </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8M0iL2hpSbekchHSURhcdGn53v8hpaMHvTho-wk8fWHAMZRbi86cysaiJKXvmFPRmpSzFcz1IVrcTieDfEBVFyztw57XbJwbEB5j79dgviMhA-RyLXKe4rPHZtmixzHT0fAu76wP0MR5y/s1600/Easter+Egg.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8M0iL2hpSbekchHSURhcdGn53v8hpaMHvTho-wk8fWHAMZRbi86cysaiJKXvmFPRmpSzFcz1IVrcTieDfEBVFyztw57XbJwbEB5j79dgviMhA-RyLXKe4rPHZtmixzHT0fAu76wP0MR5y/s200/Easter+Egg.JPG" width="150" /></a></td></tr>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: small;">The Muesli Bars pictured above started life as this egg.</span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: small;">Which would you prefer to eat?</span></div>
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<span style="color: #3d85c6; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Why are they Good Mood Food?</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The addition of whole grains from the muesli and seeds lowers the GI of the chocolate from very high to medium so less of a sugar hit and slump.</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Whole seeds add valuable </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Omega 3 and Micronutrients</span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> to otherwise empty calorie chocolate.</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Whole grains and seeds are full of insoluble dietary fibre which helps lower the GI and promotes a healthy digestive system.</span><span style="color: #3d85c6; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"> </span><br />
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<span style="color: #3d85c6; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-58017828052618215582013-04-14T18:33:00.000+01:002013-04-14T20:52:03.036+01:00OMEGA-3 Fatty Acids - What's it all about?<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Chatting with friends the other evening about taking vitamin supplements, most felt they didn't need to take them. One however insisted it is important to take extra Omega-3 fatty acids.</span><br />
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">I thinks she's right...for the reasons below....</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="color: #3d85c6;">Omega-3 and Omega-6 fatty acids</span><br /><span style="color: #666666;">Both of these acids are found in every cell in the body. Our bodies can't make them so we must eat them. Most of us have an imbalanced diet, over-rich in Omega-6 and too low in Omega-3. </span></span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #666666;">It seems this imbalance is a factor in many common diseases including heart decease, arthritis,</span></span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #666666;"> asthma, cancer, psoriasis, inflammatory bowel diseases and </span></span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">depression</span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">. </span><br />
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">It's the link to depression and mood that got me interested.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="color: #3d85c6;">Omega-3 and Good Mood</span></span><br />
<span style="background-color: white;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 20px;">Omega-3 fatty acids are one of the basic building blocks of the brain and seem to be crucial for keeping brain signals moving smoothly. By implication, imbalance is therefore likely to adversely affect brain function and so mood. </span></span></span><br />
<span style="background-color: white; line-height: 20px;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">I've read that c</span></span><span style="background-color: white; line-height: 20px;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">ountries with diets rich in fish have lower rates of depression, bipolar disorder, postpartum depression and suicide. </span></span><span style="background-color: white; color: #666666; font-family: Arial, Helvetica, sans-serif; line-height: 20px;">If you do a web search on Omega-3 and mood there is a huge consensus that boosting Omega-3 intake will help improve mood. </span><br />
<span style="background-color: white; line-height: 20px;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="background-color: transparent; font-family: Arial, Helvetica, sans-serif;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">So I'm sold...Take a fish oil supplement every day and eat oily fish at least 3 times a week. I've added walnuts to my jar of fruit and nut mix and I try to sprinkle linseeds on my cereal, porridge or </span></span><span style="background-color: transparent; color: #666666; font-family: Arial, Helvetica, sans-serif;">yoghurt for breakfast.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><br /></span></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="color: #3d85c6;">Good sources of OMEGA-3 fatty Acids</span><br /><span style="color: #666666;">Oily Fish (eg Sardines, Salmon, Mackerel), Linseed (Flax Seeds), Kidney beans, Soya beans (and tofu), Walnuts, Avacado.</span><br /><br /><span style="color: #666666;">To aid your body's use of Omega 3 it also needs sufficient micro nutrients Vitamin B6, vitamin B3, vitamin C, magnesium and zinc.</span></span><br />
<span style="clear: left; color: #666666; float: left; font-family: Arial, Helvetica, sans-serif; margin-bottom: 1em; margin-right: 1em;"></span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #666666;"><br />Here's an Omega-3 packed lunch I made recently with ingredients to boost vitamins and minerals too: </span><span style="color: #666666;">Peppered Mackerel and Boiled Egg Wrap</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMtO-_inlg620arwnsM3GNH4sPbZM1c88DOUWsYnrXYziw7s_lPSiPf4H8gWrJFcsVJxuNyBhNxPvPQ5AmP9tPuTf8whZ2suWnjCW0L42q1f07nUK4Igz7gppGWlm_OoEdmgzbS56gt56d/s1600/wrap.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMtO-_inlg620arwnsM3GNH4sPbZM1c88DOUWsYnrXYziw7s_lPSiPf4H8gWrJFcsVJxuNyBhNxPvPQ5AmP9tPuTf8whZ2suWnjCW0L42q1f07nUK4Igz7gppGWlm_OoEdmgzbS56gt56d/s320/wrap.JPG" width="240" /></a></div>
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<br />Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-10523828564212998782013-04-13T21:14:00.001+01:002013-04-14T15:34:50.134+01:00Review backs OMEGA 3 for Post Natal Depression<span style="letter-spacing: 0px;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Found this article last month in <a href="http://www.savant-health.com/other/inspired-health-5-web.pdf" target="_blank">Inspired Health 2013 New Year Edition</a></span></span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; letter-spacing: 0px;"> - a magazine from my local health food shop....More evidence that OMEGA 3 fatty acids are so important.</span><br />
<span style="letter-spacing: 0px;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<i style="color: #76a5af; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; letter-spacing: 0px;">A recent review of 75 studies investigating the risk factors for postnatal depression found that women could be at higher risk if their Omega 3 levels are lowered. “The literature shows that there could be a link between pregnancy, Omega 3 and the chemical reaction that enables serotonin, a mood regulator, to be released into our brains” explained the review’s leader Gabriel Shapiro of the University of Montreal.</i><br />
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<span style="letter-spacing: 0.0px;"><span style="color: #76a5af; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><i>As Omega 3 is transferred from the mother to the foetus as it develops and later via breastfeeding, the mother’s Omega 3 levels decrease during pregnancy and remain birth. Without adequate intake of Omega</i></span></span><br />
<span style="letter-spacing: 0.0px;"><span style="color: #76a5af; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><i>3 to counter this, levels of Omega 3 will be significantly lowered in the mother and could result in higher risk of postnatal depression.</i></span></span><br />
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<span style="letter-spacing: 0.0px;"><span style="color: #76a5af; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><i>Whilst this study gives an indication as to the link between Omega 3 levels and Post natal depression, further research is needed to clarify the link and the specific reasons for it.</i></span></span><br />
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<span style="letter-spacing: 0px;"><span style="color: #76a5af; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><i>Reference: ‘Emerging Factors for Postpartum depression: Serotonin Transporter Gentype and Omega 3 Fatty Acid Status’ Gabriel D Shapiro, William D Fraser, Jean R Seguin.</i></span></span><br />
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<br />Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-10165914565817503182013-02-28T12:59:00.001+00:002013-02-28T12:59:49.035+00:00Eat more of....Eat less of....<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Thank you to the lovely ladies </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">who welcomed me this morning </span><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">at The Guildford Cedar House Support Group. (<a href="https://sites.google.com/site/postnatdep/cedar-house-support-group" target="_blank">Cedar House Support Group website</a>)</span><div>
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<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">We chatted about how small changes to eating habits can help you travel the journey of recovery from Post Natal Depression. </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Here is a summary of the info I shared:</span></div>
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<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="color: #3d85c6;">What's Important</span></span><br />
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="color: #666666;">Good Hydration</span></span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="color: #666666;">Stable Blood Sugar through the day <u>and</u> overnight</span></span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="color: #666666;">Enough Building Blocks for Brain function</span></span></li>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="color: #666666;">B Vitamins</span></span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="color: #666666;">Omega 3 Oils</span></span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="color: #666666;">Minerals eg Zinc, Magnesium, Manganese, Copper Iron</span></span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="color: #666666;">Amino Acids eg Tryptophan</span></span></li>
</ul>
</ul>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="color: #6aa84f;">What to Eat More of</span></span></div>
<ul style="color: #666666;">
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Oily Fish </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Chicken and Turkey</span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Eggs </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Fresh fruit and veg </span></li>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">More than 5 a day if you can </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">As much uncooked as you can </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Easy on the potatoes </span></li>
</ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Nuts and seeds </span></li>
<ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">unsalted, unadulterated. </span></li>
</ul>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Oats and wholegrain pulses </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Honey for sweetening </span></li>
<li><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Low Fat Dairy</span></li>
</ul>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="color: #e06666;">What to Eat less of</span></span></div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="color: #666666;"><ul>
<li>Refined Sugar </li>
<ul>
<li>sweets, chocolate, biscuits cakes, breakfast cereals </li>
<li>watch out for hidden sugars in processed foods..even bread </li>
</ul>
<li>Refined/heavily processed foods </li>
<ul>
<li>sweets, chocolate, biscuits cakes, ready meals, pre-prepared foods </li>
</ul>
<li>Tea/Coffee/Caffeine containing drinks </li>
<ul>
<li>including ‘health’ drinks, energy drinks</li>
</ul>
</ul>
</span></span>Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-66437085527658379692013-02-25T14:22:00.003+00:002013-09-15T11:35:12.258+01:00Easy Salmon Parcels<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">This is a favourite of mine - keep it simple for weekday supper or jazz it up asian style for a dinner party. Packed with Omega 3. </span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Thank you to my mother-in-law for the original recipe.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0g5GP0ZbAw8PTzKWv_3t31BBfDDuC5xqniv61mF0urLnwbsAN7EHlzadyq8XLYBEZz3mOtKcGr972olWZCSzMBlN6lIDdHY6NggnDeI8qJ9RpA-zn9OUVXLrEJy1M_QA1u5HKN8oN00pS/s1600/salmon+cooked.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0g5GP0ZbAw8PTzKWv_3t31BBfDDuC5xqniv61mF0urLnwbsAN7EHlzadyq8XLYBEZz3mOtKcGr972olWZCSzMBlN6lIDdHY6NggnDeI8qJ9RpA-zn9OUVXLrEJy1M_QA1u5HKN8oN00pS/s320/salmon+cooked.JPG" width="320" /></a></div>
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<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Prep Time: 10 mins</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Cooking Time: 20 mins</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Serves 4</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #3d85c6; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Ingredients</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">4 Salmon Fillets </span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 large Courgette</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 large Carrot</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2-3 tablespoons Light Soy Sauce</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Fresh ground black pepper</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2 spring onions finely chopped (optional)</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 inch cube fresh garlic finely chopped (optional)</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 red chilli finely chopped (optional)</span><br />
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<span style="color: #3d85c6; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Method</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieNc9R9ZaB8zg3Pz29EhT3KsbzZz5AS_9M64HrK1di49tZmsdgfsULCkVrb3IiPfGETtZs5QIxlCjo9ejS3alMmuOfQSi4mzojn831z-aKdAbXXtUiEHuVUoWE1YPLmxYB50-BZwu37XcD/s1600/salmon+raw.JPG" imageanchor="1" style="display: inline !important; margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieNc9R9ZaB8zg3Pz29EhT3KsbzZz5AS_9M64HrK1di49tZmsdgfsULCkVrb3IiPfGETtZs5QIxlCjo9ejS3alMmuOfQSi4mzojn831z-aKdAbXXtUiEHuVUoWE1YPLmxYB50-BZwu37XcD/s200/salmon+raw.JPG" width="150" /></a></div>
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<ul>
<li><span style="color: #666666;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Pre-heat the oven 180 degrees/ gas mark 4.</span></span></li>
<li><span style="color: #666666;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Chop or grate the carrot and courgette into </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">matchstick</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> sized strips.</span></span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="color: #666666;">Arrange each salmon fillet skin side down on it's own square of tin foil.</span></span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="color: #666666;">Top each fillet with carrot and courgette and onion, ginger and chilli if using.</span></span></li>
<li><span style="color: #666666;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">S</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">prinkle</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> each with half tablespoon of soy sauce and half tablespoon water and season with pepper (no slat, plenty in the soy sauce).</span></span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="color: #666666;">Wrap loosely into pasty shapes with the tin foil making sure you leave a gap above the fish and veg and you have a tight seal so the steam cannot escape.</span></span></li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrX0GxODygBiRaSVRyRsK1qzXKk3Fp7ohI8HpWSECZQYtjXTCcGNkoKTpWElSXUckAjrGo1ifZcLuxYbBpizpV149stfDlhbG3ERYfSYDgYFKJK3zyjjPKjC95cW172IYIYedMSGrJtz5y/s1600/parcels.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrX0GxODygBiRaSVRyRsK1qzXKk3Fp7ohI8HpWSECZQYtjXTCcGNkoKTpWElSXUckAjrGo1ifZcLuxYbBpizpV149stfDlhbG3ERYfSYDgYFKJK3zyjjPKjC95cW172IYIYedMSGrJtz5y/s200/parcels.JPG" width="150" /></a></div>
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<ul>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="color: #666666;">Place on a baking tray in the oven for 20 minutes.</span></span></li>
<li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="color: #666666;">Take care when opening - steam will escape and burn!</span></span></li>
<li><span style="color: #666666;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Serve with wholegrain rice and or pulses. </span></span></li>
</ul>
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<ul style="text-align: left;"><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I serve with The Food Doctor Easy Grains Organic Cereals, Pulses and Beans that come in a microwavable pouch - 2 mins and they're ready to serve. </span><a href="http://www.thefooddoctor.com/easygrainsorganiccerealspulsesandbeans-PEASYGCERPULSESBNS/" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;" target="_blank">Product details on The Food Doctor web site</a></ul>
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<span style="color: #3d85c6; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Why is it Good Mood Food?</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Very low GI especially when served with whole grains</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Packed with Omega 3 from the fish and kidney beans if you use Food Doctor Easy Grains. Omega 3 is essential for brain health. Deficiency in Omega 3 (common in most of us) has been linked with depression, particularly Post Natal Depression.</span><br />
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<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-41597498761605224112013-02-24T22:37:00.000+00:002013-02-25T13:28:28.330+00:00Breakfast - start the day right and the rest will follow<div class="separator" style="clear: both; text-align: center;">
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<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Since January I've been eating a slow release energy boosting breakfast each day...it's made eating healthy the rest of the day easy...</span><br />
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<span style="clear: left; display: inline !important; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; margin-bottom: 1em; margin-right: 1em; text-align: left;"><span style="color: #3d85c6;">Before: </span><span style="color: #666666;">I used to eat a normal breakfast usually highly processed and/or sweetened.</span></span><br />
<span style="clear: left; float: left; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; margin-bottom: 1em; margin-right: 1em; text-align: left;"><span style="color: #666666;">M</span><span style="color: #666666;">ost cereals, breads (wholemeal included) and sweetened </span><span style="color: #666666;">muesli</span><span style="color: #666666;"> fall into this category even the ones marketed as healthy. As a result </span><span style="color: #666666;">I rode the emotional roller coaster of sugar highs and lows all day. It made eating healthy and happy near impossible.</span></span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-align: left;"><br /></span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-align: left;">Does this sound familiar?:</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-align: left;">Mid morning: " I'm hungry and craving biscuits and coffee" I resist - new healthy me. </span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Lunchtime: "Oh dear I'm starving and these kids are really annoying me" </span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I grab my </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">my healthy lunch: "Oh still hungry, </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I've been good all morning I can have a sweet treat"</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">After Lunch: "Why do I feel so sleepy? I could curl up in the cot while my little one naps couldn't I?" </span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Mid Afternoon: G</span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">rab a snack for the kids "It won't hurt if I have just one choccie biccie...oh dear I had three....mmmm tastes gooood". "Oh I'm still snapping at the kids". </span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Tea time: "..Oh what the heck - all my healthy eating plans went out the window earlier, I'll cook a few extra chips to keep me going till supper" </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> </span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">.....you get the picture.</span><br />
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<span style="color: #3d85c6; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">After: </span><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Eat a Low GI Breakfast</span><br />
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<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- Jumbo Oat Porridge and fresh fruit sweetened with honey</span><br />
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<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- Poached Eggs on wholemeal seedy bread with grilled tomatoes</span></div>
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<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- Whole grain unsweetened muesli with natural yoghurt and fresh fruit</span></div>
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<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- Kippers on wholemeal seedy bread </span></div>
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<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">- Scrambled eggs on wholemeal seedy bread</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnG3KhNygu1RtQFCIWytYXqbwX68tOuUAC5zt3T8tELbT601KJ7vhJcUOopN5pANFC50vAyUcHQbpa2HAUWDpwyTtdmOs4WFvf8hIeiPlUGZELuaPMPaLOOipdeWqSpehOm-e4lGvqaYhy/s1600/Porridge.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnG3KhNygu1RtQFCIWytYXqbwX68tOuUAC5zt3T8tELbT601KJ7vhJcUOopN5pANFC50vAyUcHQbpa2HAUWDpwyTtdmOs4WFvf8hIeiPlUGZELuaPMPaLOOipdeWqSpehOm-e4lGvqaYhy/s200/Porridge.JPG" width="150" /> </a><br />
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<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I no longer get a sugar low mid morning so can last until lunch without feeling stressed and starving.</span></div>
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I no longer need to supplement my healthy lunch with treats as I'm not so hungry.</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I no longer get a sugar low mid afternoon because my lunch is still keeping me going.</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Tea time is still a danger point but I stay on track by grabbing a slow energy release </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">snack</span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> like my flapjacks - see previous entry - or </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">handful</span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> of nuts and cranberries.</span><br />
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<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Yippee I made it to supper time! (ok so the kids still got me stressed a bit).</span><br />
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Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-49347142459266267272013-02-24T15:23:00.001+00:002013-02-24T19:59:40.012+00:00Good Mood Flapjacks<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">We've eaten lots of Oats this half term holidays. </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">They're an excellent mood food, rich in B-Vitamins, a good source of Magnesium and Low GI. </span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">These flapjacks are pretty healthy because they're made with honey, not syrup BUT not low fat so don't eat too many if you're on a diet! Great for the kids and the grownups.</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYe_IGGQOm0PkZdvTz0VUGPRI1txQzNKFqR7o6BnbFroqHvTwHRo58KoCYmRljycCebhdcDdrpanRAR-aWqyqXDESRxae2g6I5Cu0jHcsTzW67oWYq6PQzUffDNVc-TCWOp7gk8dhTmqzW/s1600/flapjacks.JPG" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYe_IGGQOm0PkZdvTz0VUGPRI1txQzNKFqR7o6BnbFroqHvTwHRo58KoCYmRljycCebhdcDdrpanRAR-aWqyqXDESRxae2g6I5Cu0jHcsTzW67oWYq6PQzUffDNVc-TCWOp7gk8dhTmqzW/s320/flapjacks.JPG" width="320" /></a><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Prep Time: 5-10 mins</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Cooking Time: 30-40 mins</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Makes 12-15 squares</span><br />
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<span style="color: #3d85c6; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Ingredients</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">100g Butter</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">3tbsp Honey</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">200g Large Rolled Oats</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">40g Walnuts roughly chopped</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">40g Dried Apricots chopped into small pieces</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="color: #3d85c6; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; text-align: left;">Method</span><br />
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<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1. Pre-heat the oven to 180C/Gas Mark 4</span></div>
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<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2. Melt the butter in a heavy based pan then stir in the honey until dissolved.</span></div>
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<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3. Stir in the oats, nuts and apricots and combine thoroughly.</span></div>
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<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">4. Squash firmly into a brownie tin and bake for 30mins approx. until golden brown.</span></div>
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<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">5. Leave to cool in the tin then cut into squares. </span></div>
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<span style="color: #3d85c6; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Tip</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">If some squares break up crumble them on top of yoghurt for a yummy breakfast or on stewed fruit to make a healthier fruit crumble for pud.</span><br />
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<span style="color: #3d85c6; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Why are they Good Mood Food?</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Low GI - Jumbo Oats are </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">whole grain</span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> and rich in soluble fibre so release energy slowly and these flapjacks are made with Honey which is lower GI than syrup </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">so your blood sugar will not shoot up when you eat them. They will keep you feeling fuller for longer.</span><br />
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<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Good for neurotransmitters - </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Oats are a good source of B-Vitamins and Magnesium.</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">B-Vitamins and the minerals Iron, Copper, Magnesium, Manganese and Zinc are needed when the body makes and uses neurotransmitters in the brain. </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">It seems that by eating certain foods, the available amounts of some neurotransmitters can be changed. This in turn can affect mood. (In fact most antidepressant medicines work by increasing abnormally low levels of neurotransmitters thought to be associated with depression).</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #3d85c6; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Word of Warning - NOT LOW FAT!</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">These are made with butter so are not low calorie.</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">.....although I did see a report recently suggesting saturated dairy fats like butter are not as bad as we have been led to believe: <a href="http://www.dailymail.co.uk/health/article-2274747/At-truth-Butter-GOOD--margarine-chemical-gunk.html#ixzz2KISbO042" target="_blank">http://www.dailymail.co.uk/health/article-2274747/At-truth-Butter-GOOD--margarine-chemical-gunk.html#ixzz2KISbO042</a></span><br />
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<span style="color: #3d85c6; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">References</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The Food and Mood Handbook, Amanda Geary: <a href="http://books.google.co.uk/books/about/The_Food_and_Mood_Handbook.html?id=gE8t226wXhwC" target="_blank">http://books.google.co.uk/books/about/The_Food_and_Mood_Handbook.html?id=gE8t226wXhwC</a></span><br />
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<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Eat More Oats: </span><a href="http://eatmoreoats.com/health.html" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;" target="_blank">http://eatmoreoats.com/health.html</a><br />
<br />Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-26263172333848238702013-02-14T21:22:00.002+00:002013-02-24T20:14:56.965+00:00Breaded Chicken Fingers<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Someone asked me today "<i>How do you eat healthy without making separate meals for yourself, your kids and your husband?</i>" </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Here's one of my favourites:</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #3d85c6;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Breaded Chicken Fingers</span></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I love this supper because it's so easy to give the kids breaded chicken with their favourite veg. (or homemade chunky chips for a treat) </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXnZe42hOV56DKcv4UjuKc-vzxk08LMUVlCNdjG4wUPQJtAsMQl2OTHZ06BdxikkA3oETjnRKxeaNKoWBvGDWPFJXrcDDe08_FyDq_fe6SNILrNMCcHJdbBNhw-pH4p-ZkZ6_Wfi_41fWO/s1600/Kids+Breaded+Chicken.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXnZe42hOV56DKcv4UjuKc-vzxk08LMUVlCNdjG4wUPQJtAsMQl2OTHZ06BdxikkA3oETjnRKxeaNKoWBvGDWPFJXrcDDe08_FyDq_fe6SNILrNMCcHJdbBNhw-pH4p-ZkZ6_Wfi_41fWO/s200/Kids+Breaded+Chicken.JPG" width="200" /></a></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The kids version is healthy enough for us...B</span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">UT...to make it a super good mood meal I make a nutrient packed chefs salad. My hubby and I usually end up each with a slightly different combination so it suits us both. It's pretty filling too.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPokUf8DGn_oLoseU-v9ifQHkhERrZv3MceXcaYD2MpgEe14tGzxOv9mXQwPybLN1BabPm72eKFU2R5IA9Amiv87QU1hF40XhgzRZeEANf4OVXUoNwFberuuHJzhrvjrPUFATrNr8bReh_/s1600/Breaded+Chicken+Salad.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPokUf8DGn_oLoseU-v9ifQHkhERrZv3MceXcaYD2MpgEe14tGzxOv9mXQwPybLN1BabPm72eKFU2R5IA9Amiv87QU1hF40XhgzRZeEANf4OVXUoNwFberuuHJzhrvjrPUFATrNr8bReh_/s320/Breaded+Chicken+Salad.JPG" width="320" /></a></div>
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<span style="color: #3d85c6; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><span style="color: #3d85c6; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Ingredients</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Breaded Chicken</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Salad Leaves</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Your favourite salad trimmings (cucumber, red pepper, tomatoes, beetroot etc)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Roasted Sweet Potato and Butternut Squash (recipe for this coming soon)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Pumpkin seeds</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Sunflower seeds</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">A word about the breaded chicken</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I've looked at the ingredients and think supermarket Breaded Mini Fillets are pretty OK - but only the whole chicken ones. When I have time I make a batch of </span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Annabel Karmels recipe (</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">and freeze uncooked)</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">: </span><a href="http://www.annabelkarmel.com/member-recipes/cheesy-chicken-dippers" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;" target="_blank">http://www.annabelkarmel.com/member-recipes/cheesy-chicken-dippers</a><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">. My kids are happy with seedy wholemeal bread so I use that instead of white for the breadcrumbs.</span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="color: #3d85c6;">Why is it Good Mood Food?</span></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Low Glycemic Index - </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The salad contains </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">protein</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> and slow release carbs from the sweet potato. The addition of the seeds further helps keep energy release from this supper slow.</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Chicken - most meats including chicken provide a good helping of the essential amino acid Tryptophan. It's used by the body to make Seratonin - a brain chemical essential for good mood and brain function.</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Seeds - great for essential minerals such as zinc, iron, magnesium, manganese and contain some protein too.</span><br />
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<br />Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-91171189409633162402013-02-12T21:25:00.001+00:002013-05-21T21:35:22.856+01:00I am not a morning person..or so I used to think. <div class="separator" style="clear: both; text-align: center;">
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<a href="http://bobchoat.files.wordpress.com/2012/11/funny-smiley-faces-cartoon-3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="171" src="http://bobchoat.files.wordpress.com/2012/11/funny-smiley-faces-cartoon-3.jpg" width="200" /></a></div>
<span style="font-family: Helvetica; letter-spacing: 0px;">THEN...I made 2 key diet changes</span><br />
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1. Drink little and often during the day</div>
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2. Eat low Glycemic Index foods, especially in the evening. </div>
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<span style="letter-spacing: 0.0px;">The result - I wake refreshed and bright and ready for the day!</span></div>
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<span style="color: #3d85c6; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; letter-spacing: 0px;">Hydration</span><br />
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<span style="letter-spacing: 0.0px;">I read all over the place that most of us are on the verg of dehydration a lot of the time. It can result in lethargy, poor concentration, poor sleep and poor health and mood.</span></div>
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<span style="letter-spacing: 0.0px;">So for the past 3 weeks I’ve kept topped up with water, diluted juice (4:1 water to juice - took a bit of getting used to) and herbal tea - cammomile my fave at the moment. I’ve also avoided tea, coffee (including decaff for both) as these are mild diuretics and tried to stay off the wine.</span></div>
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<span style="letter-spacing: 0.0px;">It's worked - I feel fresh and alert when I wake in the morning...and bonus - I don’t feel fuzzy the morning after a wine or two.</span></div>
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<span style="letter-spacing: 0.0px;"><span style="color: #3d85c6;">Slow Burn Energy</span></span></div>
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<span style="letter-spacing: 0.0px;">I’ve believed in using Glycemic Index for managing mood for a long time - eating foods that slowly release energy into the bloodstream so blood sugar doesn’t peak and crash throughout the day. Now I’ve realised that how I do this in the evening is really important for quality of sleep</span><span style="letter-spacing: 0.0px;">. </span></div>
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<span style="font-family: Helvetica;"><span style="letter-spacing: 0px;">I recently learnt that a heightened blood sugar at bedtime can interfere with the way the brain establishes sleep and how it </span>regenerates<span style="letter-spacing: 0px;"> and </span>rejuvenates<span style="letter-spacing: 0px;">.</span></span><span style="font-family: Helvetica; letter-spacing: 0px;"> </span><span style="font-family: Helvetica; letter-spacing: 0px;">In a nutshell sleep will be lighter and less restful and the brain less inclined to use up all those good mood nutrients I work hard to eat every day.</span><br />
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<span style="letter-spacing: 0px;">So - I’ve been careful to eat protein and low GI carbs at supper but not too much too late. If I eat early with the kids, I do top up with small low GI snack around 9pm but again not too much too late. </span><span style="letter-spacing: 0px;">I’ve cut out all puddings and don’t reach for the biscuits with my evening cuppa and Bingo! </span></div>
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<span style="letter-spacing: 0px;">I sleep really well, night sweats have almost gone and I wake up refreshed and ready to go!</span><br />
<span style="letter-spacing: 0px;"><br /></span><span style="color: #e06666; letter-spacing: 0px;">All of my recipes aim to be low GI. I'll share more about low Glycemic Index foods later...</span><br />
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Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-52347145454443357962013-01-31T20:48:00.000+00:002013-01-31T20:57:07.719+00:00Root Veg and Green Lentil Soup<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Had this for lunch today, made enough for 5 portions in the freezer too. (yes it does look a bit like baby food but it is a g</span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">reat winter filler-upper and super easy with a slow cooker).</span><br />
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<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Served with seedy wholemeal bread stuffed with fresh baby spinach or watercress..and a little bit of butter or humus...its almost all of your 5 a day in one meal and very yummy.</span><br />
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<span style="letter-spacing: 0px;">Prep time: 15 mins</span></div>
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<span style="letter-spacing: 0px;">Cooking time: 5 hrs slow cooker, 2 hrs hob</span></div>
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<span style="letter-spacing: 0px;">Serves: 6-8</span></div>
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<span style="letter-spacing: 0px;"><b>Ingredients</b></span></div>
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">3 medium carrots</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 leek</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 swede</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 butternut squash</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 small parsnip</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">400g tin green lentils</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1ltr boiling water</span><br />
<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">2 chicken or veg stock cubes</span><br />
<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">butter</span><br />
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<b style="color: #009292; font-family: Arial; letter-spacing: 0px;">Instructions</b><br />
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<li><span style="letter-spacing: 0px;"><span style="color: #666666;">Chop up all of the veg into rough 1/2 inch cubes</span></span></li>
<li><span style="letter-spacing: 0px;"><span style="color: #666666;">Using a large heavy based pan sweat the carrots and leeks in a large nob of melted butter over a low heat for about 8-10 mins until leeks are translucent and t</span></span><span style="color: #666666; letter-spacing: 0px;">ransfer to the slow cooker if using.</span></li>
<li><span style="letter-spacing: 0px;"><span style="color: #666666;">Add all other veg to the pan with the stock cubes and boiling water. </span></span><span style="color: #666666; letter-spacing: 0px;">Bring back to the boil and transfer to the slow cooker if using.</span></li>
<li><span style="color: #666666; letter-spacing: 0px;">Simmer gently for 2 hrs on the hob or up to 5 hrs in the slow cooker.</span></li>
<li><span style="color: #666666; letter-spacing: 0px;">Add the lentils 15 mins before serving to warm through then remove from the heat and blend smooth at the end of cooking time. (A handheld blender straight in the pan is easiest)</span></li>
<li><span style="color: #666666; letter-spacing: 0px;">Serve with chunks of seedy bread filled with baby spinach or watercress, spread with butter or hummus.</span></li>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKURl9tqH7H9NaTIuqpp6hVOZeZFVkvoiJLeMefLi3Pqg9JccSzwUzJjgFGRdMLGBLARQmzlGoSYP-i9Y5_-KS-inF0jGtEJ_PhBSOMOGlZK9A0acO00F-jS17_oHAnWmBdAC57BytKI6V/s1600/Veg+and+Lentil+Soup.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKURl9tqH7H9NaTIuqpp6hVOZeZFVkvoiJLeMefLi3Pqg9JccSzwUzJjgFGRdMLGBLARQmzlGoSYP-i9Y5_-KS-inF0jGtEJ_PhBSOMOGlZK9A0acO00F-jS17_oHAnWmBdAC57BytKI6V/s320/Veg+and+Lentil+Soup.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;">ready to simmer for 5 hrs</span></td></tr>
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<b style="letter-spacing: 0px;">Why is it Good Mood Food?</b></div>
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<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Root veg like sweet potatoes, butternut squash and parsnip provide carbohydrate (so energy) with lower GI than potatoes. This means the soup should keep you going for </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">longer and will help prevent hunger pangs mid afternoon.</span><br />
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<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Most of these root veg are excellent sources of Vitamin A, C and B6 and essential trace minerals such as potassium and manganese, all essential for health and brain function.</span><br />
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<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Veg and lentils are great for dietary fibre and the lentils add protein too.</span>Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-84228772438298253052013-01-31T14:50:00.000+00:002013-01-31T14:50:23.471+00:00Invest in a slow cooker!<span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I love my slow cooker and make huge batches of healthy, tasty soup to keep in the freezer and heat up for lunch. </span><span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Perfect fast food. Can be handy for work in a flask too - get the office noses twitching.</span><br />
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<span style="color: #666666; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Coming soon - </span><span style="color: #666666; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">recipes for good mood soups...</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU1VGrkwU1IIYoK1e5kqNeK-ecz4tyS84kzmZK2b7LkeH2SBnsmHHeBAYhgxjX4s-xrGIDgDfoZvk3ajOT1Hej7p5k6X_awbPtzkb-I7EL8jwdcptH6vr1E2DUUl6Ms9lx1BJd4ijCnrJC/s1600/Veg+and+Lentil+Soup.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU1VGrkwU1IIYoK1e5kqNeK-ecz4tyS84kzmZK2b7LkeH2SBnsmHHeBAYhgxjX4s-xrGIDgDfoZvk3ajOT1Hej7p5k6X_awbPtzkb-I7EL8jwdcptH6vr1E2DUUl6Ms9lx1BJd4ijCnrJC/s320/Veg+and+Lentil+Soup.jpg" width="320" /></a></div>
Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-59557523612715723542013-01-31T14:34:00.000+00:002013-01-31T14:37:54.195+00:00Nut, Cranberry and Dark Choc Nibble<br />
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<span style="color: #666666; font-family: Arial; letter-spacing: 0px;">Thanks to my local mummy friend Harriot for this craving busting snack. </span><span style="color: #666666; font-family: Arial; letter-spacing: 0px;"> </span><br />
<span style="letter-spacing: 0px;"><span style="color: #666666;">I mixed up a huge jar of it this week and take a little pot with me in my handbag. </span></span><br />
<a href="http://www.blogger.com/blogger.g?blogID=8763011761424186305" imageanchor="1" style="clear: right; color: #6c6b62; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="letter-spacing: 0px;"><span style="color: #666666;">It’s been great when tempted by biscuits and cakes at toddler groups. </span></span><br />
<span style="letter-spacing: 0px;"><span style="color: #666666;">It looks so pretty too - I have to keep it out of reach from the kids though.</span></span><br />
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<span style="letter-spacing: 0px;">Prep time: 1-2 mins</span></div>
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<span style="letter-spacing: 0.0px;">Serves: depends how big your cravings are!</span></div>
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<b style="color: #009292; letter-spacing: 0px;">Ingredients</b></div>
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<li style="color: #6c6b62; font-family: Arial; margin: 0px 0px 3px;"><span style="letter-spacing: 0.0px;">150 g dried cranberries</span></li>
<li style="color: #6c6b62; font-family: Arial; margin: 0px 0px 3px;"><span style="letter-spacing: 0.0px;">200 g whole almonds (or other unsalted nut of your choice)</span></li>
<li style="color: #6c6b62; font-family: Arial; margin: 0px 0px 3px;"><span style="letter-spacing: 0.0px;">150 g dark chocoalte drops</span></li>
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<span style="letter-spacing: 0.0px;">Open the packets.</span></div>
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<span style="letter-spacing: 0.0px;">Tumble together in a large bag or bowl.</span></div>
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<span style="letter-spacing: 0.0px;">Store in airtight storage container.</span></div>
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<b style="color: #009292;">Why </b><span style="color: #009292; letter-spacing: 0px;"><b>is it Good Mood Food?</b></span></div>
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<span style="letter-spacing: 0.0px;">Almonds are high in calcium and fibre and very low in cholesterol and sodium (salt) . They are a good source of Riboflavin, Magnesium and Manganese, and a very good source of Vitamin E. Research suggests all of these micreonutrients boost brain health, not to mention the Omega 6 and Omega 3 fatty acids in there. Also nuts are low GI so they fill you up for longer</span></div>
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<span style="letter-spacing: 0.0px;">Cranberries are packed with antioxidants which help fight ageing which includes slower thinking and memory loss.</span></div>
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<span style="letter-spacing: 0.0px;">Dark Chocolate has long been loved for its mood boosting effects producing seratonin like chemicals in the brain. Dark is better than milk because you get a stronger chocolate punch so can eat less of it. </span></div>
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<span style="letter-spacing: 0.0px;"><b>Tips</b></span></div>
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<span style="letter-spacing: 0px;">Be careful not to eat too much if you’re loosing weight....nuts and chocolate are high fat</span></div>
Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-54396892582422949802013-01-24T14:19:00.000+00:002013-01-31T14:25:52.345+00:00Smoked Mackerel Pate with Cream Cheese<br />
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<span style="color: #6c6b62;">LOVE this recipe - its quick to make. </span></div>
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<span style="color: #6c6b62;">Packed with good mood nutrients, energy and flavour. </span></div>
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<span style="color: #6c6b62;">Eat it for lunch or as a snack. </span></div>
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<span style="color: #6c6b62;">Keeps in the fridge for 3-4 days.</span><br />
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<span style="letter-spacing: 0px;">Prep time: 5 minutes</span></div>
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<li style="color: #6c6b62; font-family: Arial; margin: 0px 0px 3px;"><span style="letter-spacing: 0px;">300 g smoked mackerel fillets with peppercorns</span></li>
<li style="color: #6c6b62; font-family: Arial; margin: 0px 0px 3px;"><span style="letter-spacing: 0.0px;">120 g cream cheese - I like Philadelphia Light</span></li>
<li style="color: #6c6b62; font-family: Arial; margin: 0px 0px 3px;"><span style="letter-spacing: 0.0px;">Juice ½ lemon</span></li>
<li style="color: #6c6b62; font-family: Arial; margin: 0px 0px 3px;"><span style="letter-spacing: 0.0px;">1 tbsp horseradish sauce (optional)</span></li>
<li style="color: #6c6b62; font-family: Arial; margin: 0px 0px 3px;"><span style="letter-spacing: 0.0px;">Seedy Wholemeal/seedy bread, crackers or rye bread & watercress to serve</span></li>
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<span style="letter-spacing: 0px;"><b>Instructions</b></span></div>
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<span style="letter-spacing: 0px;">Remove the skin from the mackerel and break into pieces. </span></div>
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<span style="letter-spacing: 0.0px;">Put all of the ingredients into a food processor and blitz until well combined. </span></div>
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<span style="letter-spacing: 0.0px;">Alternatively mash with a fork </span></div>
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<span style="letter-spacing: 0px;">Serve with bread and watercress.</span></div>
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<span style="letter-spacing: 0px;"><b>Why is it Good Mood Food?</b></span></div>
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<li><span style="color: #6c6b62; letter-spacing: 0px; text-align: left;">Energy food and brain food - Mackerel is a high quality protein giving omega 3 fatty acids which </span><span style="color: #6c6b62; letter-spacing: 0px; text-align: left;">are essential for healthy brain function.</span></li>
<li><span style="color: #6c6b62; letter-spacing: 0px; text-align: left;">Watercress is a s</span><span style="color: #6c6b62; letter-spacing: 0px; text-align: left;">uperfood packed with trace elements, vitamins and minerals including </span><span style="color: #6c6b62; letter-spacing: 0px; text-align: left;">Folate, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Vitamin B6, </span><span style="color: #6c6b62; letter-spacing: 0px; text-align: left;">Calcium, Magnesium, Phosphorus, Potassium and Manganese.</span></li>
<li><span style="color: #6c6b62; letter-spacing: 0px; text-align: left;">Seedy Bread gives </span><span class="Apple-tab-span" style="color: #6c6b62; letter-spacing: 0px; text-align: left; white-space: pre;"> </span><span style="color: #6c6b62; letter-spacing: 0px; text-align: left;">Carbohydrate, Fibre, Protein and essential fatty acids.</span></li>
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<span style="letter-spacing: 0px;"><b>Tips</b></span></div>
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<span style="letter-spacing: 0px;">Adapted from recipe on Philadelphia.co.uk</span></div>
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<span style="letter-spacing: 0px;">In the picture I used Food Doctor Multi-Seed & Cereal Pittas <span style="color: #6c6b62; letter-spacing: 0px;"><a href="http://www.thefooddoctor.com/The-Food-Doctor-Bread-Afresh_bread/">http://www.thefooddoctor.com/The-Food-Doctor-Bread-Afresh_bread/</a></span></span></div>
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Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0tag:blogger.com,1999:blog-8763011761424186305.post-52030407407553772042013-01-23T15:39:00.000+00:002014-04-23T19:59:46.030+01:00WELCOME! Healthy, Happy, Easy Food<div class="separator" style="clear: both; text-align: center;">
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<a href="http://www.blogger.com/blogger.g?blogID=8763011761424186305" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div>
<span style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; letter-spacing: 0px;">I snaffle biscuits and cakes. I eat whatever's easy. I fall exhausted on the sofa each evening, wine in one hand, comfort food in the other. </span><br />
<span style="letter-spacing: 0.0px;"><span style="color: #444444; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<span style="letter-spacing: 0.0px;"><span style="color: #444444; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Where has all my energy gone? Why do I always feel so ‘ratty’? </span></span><span style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Is motherhood really this tough?</span><span style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> </span><br />
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<span style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; letter-spacing: 0px;"><br /></span>
<span style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; letter-spacing: 0px;">Then I thought - 'Hey I'm a foodie with a degree in Food Technology - use your brains girl!' I’ve been researching ..</span><b style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; letter-spacing: 0px;">what</b><span style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; letter-spacing: 0px;"> you eat, </span><b style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; letter-spacing: 0px;">how</b><span style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; letter-spacing: 0px;"> you eat it and </span><b style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; letter-spacing: 0px;">when</b><span style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; letter-spacing: 0px;"> you eat it can have a huge impact on energy and mood. </span><span style="color: #444444; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; letter-spacing: 0px;">Really nutritious ‘good for your mood’ food is the key. </span></div>
<span style="letter-spacing: 0.0px;"><span style="color: #444444; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<span style="letter-spacing: 0.0px;"><span style="color: #444444; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">(and big doses of r</span></span><span style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">egular exercise in the fresh air and inspirational friends help too)</span><span style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; letter-spacing: 0px;"> </span><br />
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<span style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; letter-spacing: 0px;">So welcome to my blog - where I'll share yummy, easy to make recipes we can fit into our busy lives that can really make you feel great... </span></div>
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Anonymoushttp://www.blogger.com/profile/09709603539565336059noreply@blogger.com0