Ever wondered how food can actually make you happy? Well, it’s not a myth, it actually can!!
I have added 4 recipes for you to enjoy today that can all boost energy and increase serotonin that make us happy.
Breakfast: EGG BENEDICT WITH AVOCADO
Ingredients:2 eggs1 ripe avocado2 tbsp mayonnaise1 tsb Dijon mustard2 tsb white wine vinegar10g pine nutssprinkling of chopped chives (optional)1 red chilli, de-seeded and finely sliced (optional)2 tick slices of deli-style ham, or smoked bacon
Method:Bring a saucepan of water to the boil.
Meanwhile, scoop the avocado flesh into a bowl, season with salt and pepper and mash with a fork. Leave to one side.
If using bacon, grill the bacon, until crispy. Otherwise lay the ham onto a plate.
Your water should be boiling by now, so carefully crack your eggs and poach at a gentle simmer for about 4 minutes for a runny yolk.
While the eggs are poaching, make your hollandaise sauce: whisk together the mayonnaise, mustard and vinegar along with 3 tablespoons of warm water.
Pile the mashed avocado onto the ham or bacon, top with the poached eggs and spoon over the hollondaise sauce. Finish with a sprinkling of pine nuts, and chives and red chilli.
This is a great start to the day and will give you bags of energy.
If you don’t have time, another great recipe for breakfast and for those in a rush is a Super Smoothie. A lot of people can’t stand kale, but you hardly taste it in a smoothie – honest. Try this!!
BERRY MANGO KALE SMOOTHIE
Ingredients and method2/3 cup of orange juice1 cup fresh kale leaves1 1/2 cup frozen mixed berries1 cup frozen mango chunks1 1/2 tablespoons of chia seeds(if you want it thicker add a banana, or some low-fat natural yoghurt). Add to a blender and you have a delicious and nutricious smoothie that will fill you up and give you energy until lunch time.
Lunch: BACON, LEEK AND PEA FRITTATA
Ingredients: 1 tsb butter or fry light if we want to be a bit healthier1/2 leek, trimmed and finely shredded4 rashers of back bacon sliced and sliced into 1cm strips45g frozen peas6 eggssalt and pepper1 ball of mozzarella, torn into chunks1 ripe avocadosmall green salad, to serve25g pine nuts, to serve (optional)
Method: Preheat your grill to maximum.
Melt the butter in a medium non-stick frying pan over a medium to high heat. When bubbling, add the leek and bacon and fry for about 3 minutes, or until the bacon is cooked through and the leek has softened.
Add the frozen peas and cook for about 1 minute, or until they have defrosted.
Beat the eggs together with a pinch of salt and black pepper. Crank up the heat, then pour in the eggs and cook, pulling the edges into the middle as they start to set.
When most of the egg is cooked, scatter over the mozzarella and slide your pan under the hot grill. Cook for about 3 minutes, or until the egg is totally set and the mozzarella has melted and bubbling.
Slide the frittata from the pan and cut into wedges. Serve with avocado slices, a small salad and a scattering of pine nuts.
This dish serves 2 people. This is a delicious, low-fat, healthy and nutricious lunch that will continue to give you energy and continue to release those happy hormones throughout your day.
Dinner: SALMON WITH PAK CHOI AND CASHEW NUTS
Ingredients:2 x 125g salmon fillets, skin on (you can use any other fillet of fish if you prefer)2 tsb olive oilsalt1/2 tbsp coconut oil1 pak choi, quartered length ways2 spring onions, finely sliced1 clove garlic, finely slices40g cashew nuts1 tbsp light soy sauce1 tsp sesame seeds1 red chilli, de-seeded and finely sliced, to serve (optional)
Method:Preheat grill to maximum. Lay the fish fillets on a baking tray lined with baking parchment, drizzle with the olive oil and drizzle with a little salt.
Grill the fillets for about 6 minutes on the skin side. The skin should crisp up and blister in spots. Flip the fillets and give them another minute. Make sure the fish is cooked by checking that the salmon flakes easily with a fork, then turn off the grill and leave the fillets to keep warm until you’re ready to eat.
While the fish is cooking, melt the coconut oil in a large frying pan, or wok over a high heat. Throw in the pack choi and stir-fry for 30 seconds. Quickly add the spring onions and garlic and stir-fry for a further minute.
Take the pan off the heat and carefully pour in 2 tablespoons of water. Keep stir frying for a further 2 minutes until the water almost evaporates.
Add the cashew nuts and toss to mix with the other ingredients, then add remove the pan from the heat and stir through the soy sauce and sesame seeds.
Dish up and top with the grilled salmon and chilli.
What a fabulous meal to end your day – full of goodness and happy boosting ingredients to keep you smiling.
Don’t forget to have some chocolate for pudding!!!
