How To Eat Yourself Happy With these 7 Yummy Recipes...

You ever heard of the saying "You are what you eat"? I'm sure you have coz I have and I never realised the power of this saying until now! Shocking coz I'm 38 years old!

What we choose to put into our bodies is extremely important for not only our physical health but our mental health too but if no one informs us of this information then how can we know? Why it is not taught in schools is mind boggling to me, surly learning about nutrition and whats good for us and whats not so good for us is right up their on our priority list.

I say this coz I'm a grown ass adult and I'm still learning all about good fats, bad fats, super foods, keto, BMI, the list is endless coz their is just so much to learn, so I ask you why is it not taught to our younger generation? Well I'm not sure about you but I think the government and the education system just don't give a flying fuck, but that's a whole new blog post so lets get back to the point at hand.....

I am an emotional eater! No it don't mean i eat my emotions, lol, it means when I'm happy i eat good foods, when I'm having a rainy day (crappy) I eat crap, when I'm upset or angry I don't eat and when I'm nervous or anxious I have nervous poos! Too much info, my bad I'm sorry! Do you eat like this? It drives me nuts so I'm trying to be more mindful of my emotions when I do eat.

Its January so I'm on a health kick like most of western society so I am watch what I eat anyway, I also suffer with IBS Irritable bowel syndrome so a healthy diet is well needed, but then I was like, well I also suffer with anxiety and depression so I wonder if their are any foods that help or make my mood worse so that is the reason for this post and I'm sure I'm not the only one so lets dive into some yummy, delicious, happy recipes....

1. Indian Sweet Potato & Dhal Pie

Lets kick it of with this yummy easy mood boosting Indian style pie that is a shepherds pie alternative, coz if your like me you need variety and Indian food is a fav of mine, so its a win win!

This pie is spiced red lentils topped with sweet potato mash, so its also great for all you veggie folk and even a great dish for families on a budget, plus it only takes 15 minutes to prep and 25 minutes to cook. You could even put it in ya slow cooker if you have one. Perfect.

This recipe is easy to make, so great for you ladies that are like me and can't cook, won't cook. It serves 2 so you could make a few of them if you have the right size dishes if not just double the ingredients for a bigger portion and to serve more bellies.

This dinner is full of juicy good for you veggies, Lentils that are packed with protein, iron & B vitamins which help to boost your mood and energy!

Nutrition per serving:

kcal Low in fat saturates carbs sugars fibre protein salt

565 4g 1g 104g 41g 20g 19g 2.1g

Ingredients you need:

• 650g sweet potatoes, peeled and cut into small chunks

• 1 onion, halved and thinly sliced

• 2 carrots, scrubbed, halved and sliced lengthways

• 15g ginger, finely grated

• 2 garlic cloves, finely grated

• 2 tsp oil

• 1 tbsp curry powder

• 1 vegetable stock cube

• 2 tbsp tomato purée

• 85g red lentils

• good handful coriander, chopped, plus sprigs to serve

• generous spoonful 0% fat Greek-style yogurt

• broccoli, to serve (optional)

Method:

STEP 1 - Place the sweet potato in a pan of boiling water and cook for 15 mins, or until tender.

STEP 2 - Meanwhile, heat the oil in a pan and fry the onion and carrot, for 2 minutes, then add the garlic and ginger and cook, stirring for 1 min more. Tip in the curry powder, stir round the pan then add 750ml of the boiling water with the stock cube, tomato purée and lentils. Cover the pan and boil for 20 mins until the vegetables are tender and the liquid has been absorbed. Stir in the chopped coriander.

STEP 3 - When the sweet potatoes are cooked, drain and mash them with the yogurt and seasoning.

STEP 4 - Spoon the lentil mix into one big or two individual dishes then top with the sweet potato mixture, scatter with the coriander and serve with broccoli, if you like.

Tip:

Pop the dish under a hot grill for a few minutes right at the end to bronze the potatoes and add some heat... Then serve & enjoy!

2. Chilli tempeh stir-fry

This dish offers a source of vegan protein and gut-loving prebiotics which play an important role in supporting our mood. This dish is made from fermented soya beans so is big on supporting gut health, so for me this is a great dish as I know it won't hurt my gut and I can eat this meal without worrying if I'm gunna be feeling like I'm trying to digest a brick! As well

as being vegan, this stir-fry is a light, healthy and low in calories!

This is another easy and non time consuming dish so you can have it prepped in 10 minutes and cooked in just 15 minutes! Like this is music to my ears as a busy working mum I don't want to be prepping and cooking for hours on end so I love this!

Nutrition: Per serving

kcal fat saturates carbs sugars fibre protein salt

372 10g 1g 39g 4g 11g 25g 0.1g

Ingredients:

• 300g long-stem broccoli

• ½ tbsp toasted sesame oil

• 150g tempeh , sliced and cut into 2cm cubes

• 2 garlic cloves , thinly sliced

• 1 thumb-sized piece ginger , peeled and finely grated

• ½ small red chilli , deseeded and finely chopped

• ½ tbsp gochujang paste

• 1 tsp sesame seeds

• steamed brown rice , to serve (optional)

Method:

STEP 1 - Boil the broccoli for 1 min 30 secs. Drain.

STEP 2 - Heat the oil in a non-stick pan. Stir-fry the tempeh for 2-3 mins, then put on a plate. Fry the garlic, ginger and chilli for 2 mins. Tip in the broccoli and toss.

STEP 3 - Mix the gochujang with 2 tbsp water and the tempeh. Add to the pan with the seeds. Cook for 2 mins. Serve with rice, if you like.

Tip:

For some extra flavour and texture add mushrooms they are yummy with this dish! Serve and enjoy.

3. Lean turkey burger with sweet potato wedges

If you burger lover, you need to try this lean turkey burger with sweet potato wedges as a way to support both your mental health and your waistline! Iv just learnt that turkey is rich in mood-supportive tryptophan, while sweet potato is a great source of fibre and B6, which also aid the functioning of your brain as well as your digestion. So this is another win win dish for me, I'm excited to try it!

This healthy yummy looking turkey burger recipe makes an easy meal for two. it only takes 15 minutes prep time and 25 minutes to cook so again great for all you busy mental mums! Try serving with glorious green veg and juicy sweet potato wedges for an extra filling dinner to avoid snaking after.

Nutrition: per serving

kcal fat saturates carbs sugars fibre protein salt

428 13g 8g 32g 20g 10g 40g 0.4g

Ingredients

• 1 sweet potato (about 190g), cut into wedges

• 260g turkey breast mince (under 5% fat)

• 1 red onion, diced

• 2 garlic clove, grated

• 1 egg, beaten

• 1 apple (about 70g), peeled and coarsely grated

• 1 tbsp dried oregano

• 1 tbsp paprika

• 15g coconut oil, melted

• 135g green vegetables (spinach, kale, broccoli, mangetout or green beans)

Method

STEP 1 - Heat oven to 180C/160C fan/gas 4. Zap the sweet potato wedges in the microwave for about 6 mins on full power until just turning soft. Leave to rest for 30 secs.

STEP 2 - While the sweet potato is spinning in the microwave, mix the mince in a bowl with the onion, garlic, egg and apple. Get your hands stuck in and work the ingredients together with a good pinch of salt and pepper, the oregano and paprika. Shape the mixture into two burgers about 3cm thick. Place on a lined baking tray in the oven for 20-25 mins, turning half way through cooking, until cooked through.

STEP 3 - Heat the coconut oil in a large frying pan over a high heat. Add the sweet potato wedges and shallow-fry for about 3 mins each side until they are nicely browned all over and cooked through to the centre. (Alternatively, toss in the oil and roast in the oven for 15-20 mins.) Drain on kitchen paper, then season with a good pinch of salt.

STEP 4 - Serve the burgers with the sweet potato wedges and a portion of green veg either steamed, blanched or boiled.

Tip:

If your one that must have a bun then why not pair it up with a wholemeal or seeded bun some lettuce, red onion and mayo? Serve and enjoy!

4. Ainsley Harriott’s Sweet Potato, Spinach and Peanut Stew

Straight out of Ainsley Harriott's new book "Good Mood Food". This is a hearty vegan version of one of his favourite one-pots, peanut butter chicken stew. It’s so simple to make and yet it’s incredibly flavourful. Peanut butter is a fantastic ingredient for flavouring and thickening stews and he likes to use a crunchy version so there are extra nuts in the sauce. For the series he visited the Funky Nut Company in Birkenhead and they made him a peanut butter flavoured with Scotch bonnet chilli just for this recipe – fantastic! (if you love hot food). Serve with your favourite grains (perfect with Ainsley Harriott

Caribbean Couscous, Rice n’ Beans!) or roti.

Ingredients

• 2 tbsp coconut or olive oil

• 1 red onion, roughly chopped

• 3 garlic cloves, minced

• 4 cm piece of fresh root ginger, peeled and finely chopped

• 1 Scotch bonnet chilli, left whole (or 1 red chilli, finely chopped)

• 1 heaped tsp sweet paprika (unsmoked)

• ½ tsp ground turmeric

• 5 cloves, ground

• 2 bay leaves

• 700g sweet potato, peeled and cut into large chunks

• 1 red pepper, deseeded and cut into chunks

• 1 x 227g tin chopped tomatoes

• 1 tbsp tomato puree

• 1 x 400g tin black-eyed peas or black beans, rinsed and drained

• 150g chunky peanut butter

• 350-400ml vegetable stock

• 180g baby spinach leaves

• 2 tbsp chopped fresh coriander, plus extra for serving

• ½ lemon for squeezing

• sea salt and freshly ground black pepper

Method

Heat the oil in a heavy-based lidded saucepan or Dutchie pot over a medium heat and add the onion. Cook for 4-6 minutes until softened but not coloured. Add the garlic, ginger, chilli, spices and bay leaves and cook for a further 2 minutes, adding a splash of water if needed. Add the sweet potato and red pepper and cook for 2-3 minutes to combine the flavours.

Stir in the tomatoes, tomato puree, black-eyed peas, peanut butter and 350ml stock until well combined. Season to taste.

Cover the pot and gently simmer over a low-medium heat for 20-25 minutes or until the sweet potato is tender. Stir every now and then, to prevent anything sticking to the base of the pot, adding a little more stock if needed. Stir in the spinach until just wilted. Stir in the coriander and then finish with a good squeeze of lemon and check the seasoning. Remove the scotch bonnet and bay leaves before serving.

Garnish with coriander leaves and serve with your favourite grains or roti.

5. Ainsley Harriott’s Honey and Thyme Caramelised Pear, Pecan and Cheese Tart

This easy-to-make sweet and savoury tart is gorgeous, with flavours that make Ainsely very happy indeed. Creamy, tangy goat’s cheese with buttery pear and aromatic thyme and the warm honey bringing sweetness – it’s just delightful! I totally agree it looks delicious. You'll find his used a little blue cheese to add a burst of contrasting sharpness, but if you prefer you can leave it out and use a little more goat’s cheese. Serve with a watercress or rocket salad.

Ingredients

• 25g butter

• 2 tbsp runny honey

• 2 firm pears, cored, sliced

• ½ lemon, for squeezing

• 1 x 500g block of ready-made puff pastry

• plain flour, for dusting

• 125g soft goat’s cheese

• 100g Dolcelatte or similar soft blue cheese

• a handful of pecans or walnuts, roughly chopped

• leaves of 3-4 sprigs of thyme (or whole sprigs if soft)

• sea salt and freshly ground black pepper

Method

Preheat the oven to 200°C/180°C fan/gas 6. Line a baking sheet with baking parchment.

In a large frying pan over a medium heat, melt the butter with the honey. Add the pears and a squeeze of lemon juice and cook for 2 minutes on each side until caramelised. Remove the pears from the pan and lightly season, reserving the honey caramel in the pan.

Roll out the pastry on a lightly floured work surface to a rectangle about 28 x 38cm and 5mm thick. Score a 2cm border around the edge of the pastry then place it on the lined baking sheet.

Arrange the pear slices over the pastry within the border, then dot the cheeses over in an even layer, then the pecans. Scatter over the thyme. Lightly brush the border with the beaten egg.

Bake for 15–20 minutes until the pastry is puffed and golden and the cheese is bubbling. Season and drizzle with a little of the leftover caramel to serve, either warm or cold.

6. Chocolate Sponge Traybake with Salted Caramel Sauce

Now I had to add some yummy chocolate dessert and this one is from Ainsley Harriott's new book "Good Mood Food". Its easy to make, serves 9 or just you! and takes 40minutes to prep and bake.

You will need: a deep-sided baking tin, 20 x 25cm and an electric hand-held mixer.

Putting a grown-up spin on a childhood favourite, Ainsley Harriott's rich chocolate sponge traybake with salted caramel sauce makes for an excellent dinner party

dessert. Or just a treat for you! Be rude not to!

"This delightful chocolate sponge traybake is a throwback to my childhood. I loved chocolate sponge pudding at school and so many years later I often recreated it at home for my kids. I’ve added chocolate chips and a few bittersweet cacao nibs to add a bit of a modern twist and texture to this super-easy traybake, and the salted caramel sauce adds a little bit of grown-up indulgence".

Ingredients

• 250g - butter, softened, plus extra for greasing

• 125g - caster sugar

• 125g - soft light brown sugar

• 4 - medium eggs

• 200g - self-raising flour

• 2 tsp - baking powder

• 50g - good-quality cocoa powder

• A pinch of salt

• 3 tbsp - milk

• 100g - dark chocolate chips

• 1 tsp - cacao nibs (optional)

• Vanilla ice cream - to serve

For the salted caramel sauce

• 150g - soft light brown sugar

• 2 tbsp - golden syrup

• 250ml - double cream

• 50g - butter

• ½ tsp - flaky sea salt

Method

Preheat the oven to 180°C/160°C fan/gas 4. Grease a deep-sided baking tin, 20 x 25cm, and line with baking parchment.

In a large bowl and using an electric hand-held mixer, beat the butter and both sugars together until light and fluffy.

Gradually add the eggs, beating well after each addition. Sift over the flour, baking powder, cocoa and salt. Beat until well combined then add the milk and stir. Fold in the chocolate chips.

Pour into the prepared baking tin and level out the top with the back of a spoon or a spatula. Sprinkle over the cacao nibs (if using). Bake for 40 minutes or until a skewer inserted into the centre comes out clean. Leave to cool slightly in the tin.

To make the caramel sauce, place all the ingredients in a small saucepan over a low to medium heat. Bring to the

boil, stirring until the sugar has dissolved. Boil for 2 minutes, remove from the heat and leave to stand for 5 minutes before serving.

Cut the sponge into 9 squares and serve with the caramel sauce and a scoop of vanilla ice cream. Serve and enjoy!

7. Spanish Chicken Stew

This Vibrant Spanish chicken stew is packed with Protein and Protein contains amino acids, which makes up the chemicals your brain needs to regulate your thoughts and feelings. So this is the perfect dish to fuel your mood and trigger positive thoughts.

This is healthy, hearty stew perfect for winter and one that will feed the family.

Prep is just 10 minutes and cooks in 30 minutes. This yummy rustic meal is best served with chunks of crusty bread or rice of your choice.

Nutrition: per serving

kcal fat saturates carbs sugars fibre protein salt

329 17g 3g 8g 6g 4g 34g 0.7g

Ingredients

• 2 tbsp olive oil

• 500g skinless boneless chicken thighs

• 1 red pepper , cut into chunky pieces

• 1 large onion , sliced

• 2 garlic cloves , chopped

• 1 tbsp white wine vinegar

• 1 tbsp smoked paprika

• 400ml chicken stock

• large handful black olives (such as couchillo) or green

• 50g flaked almonds , toasted

• cooked rice or crusty bread, to serve

Method

STEP 1 - In a large saucepan, heat 1 tbsp of the oil. Season the chicken and brown on both sides for 7-8 mins until golden, then set aside on a plate. Put the remaining 1 tbsp oil in the pan with the pepper, onion and garlic. Fry on a medium heat for 8 mins or until slightly golden. Add the vinegar and cook for 1 min.

STEP 2 - Return the chicken to the pan with the paprika and stock. Bring to the boil, then turn down to simmer for 25 mins until the chicken is cooked through. Add the olives and almonds, and serve with rice or crusty bread.

Bonus: Green smoothie

This power green, naturally sweet smoothie is full of a whole host of nutritious ingredients with flaxseeds, almonds and spinach. Green smoothies are my fav!

Paired up with banana it offers a great source of the amino acid tryptophan which is required by the body to create serotonin that is often referred to as the ‘Happy Chemical’ as it is a contributing factor to happiness and mental well-being. Why not add a spoonful of maca powder for a natural energy boost!

Nutrition: per serving

kcal fat saturates carbs sugars fibre protein salt

329 15g 1g 36g 33g 8g 8g 0.4g

Ingredients

• 250ml milk of your choice (we used unsweetened almond milk)

• 1 tbsp ground flaxseed

• 1 tsp maca powder (optional)

• pinch ground cinnamon

• 1 medjool date , stoned

• 1 small ripe banana

• handful cavolo nero or spinach

• 1 tbsp almond butter

Method

Pour the milk into a high-speed blender then add the ground flaxseed, maca powder (if using) and the cinnamon. Add the remaining ingredients then blitz until smooth. Pour into glasses and serve.

Tips for storing your smoothie: Is it OK to make a smoothie the day before or should I drink it straight away? Enjoying it immediately is the healthier option as everything is fresh, but a pre-prepped smoothie is a far better choice than a muffin or croissant on the way to work. If you do make it the night before you might notice that the flavours change (depending on the ingredients), but many people prefer a slightly earthier taste.

A squeeze of lemon or lime juice will help prevent oxidation and stop it going brown. Always cover or store it in a sealed jar in the fridge to preserve the nutrients as much as possible.

An easier option, if you know you’re going to be short of time is to prepare the fruit and veg in advance and freeze immediately in portion-sized bags. In the morning tip the frozen ingredients into the blender with your liquid and whizz. Serve and enjoy!

Conclusion

Large population studies have found that people who "eat clean" report less depression and higher levels of happiness and mental well-being.

We have learnt that even dehydration can dramatically impact your mental health by making it harder for you to think clearly and focus.

Dehydration can also lead to cravings for junk food like crisps, refined carbohydrates and drinks containing alcohol and caffeine, which have diuretic effects on the body. Alcohol also reduces your cognitive function by dehydrating the body as it requires water to flush out the alcohol from the bloodstream which leads to hangover symptoms the next day.

Fizzy drinks containing sugar may give you a quick energy high, which mentally alerts you, but this is then followed by a sugar dip which leads to an fatigue and mental tiredness! This is why I choose not to drink alcohol on a regular basis, instead I'm choosing to drink more water and Iv gotta say I do feel more awake and energetic for sure!

Shah studying this says: “Dehydration is seen by the body as a stressor, leading to symptoms of low energy, poor focus, confusion and irritation. The brain cells require water just as the body does, and this explains why individuals who are dehydrated are more susceptible to mental stress. Water helps blood flow, so if there isn’t enough water to help clear the toxins out of the body, this leaves one feeling weak.

I hope this post has helped you in eating well, please share pics if you use any of the recipes we would love to see them and hear how it went!

That’s all from me today, until next week..

Remember keep Smiling & Laugh a little Everyday!

Your Mental Mum...

Ps, What is your relationship with food?

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