SOS Village

Recipes for emotional recovery - that taste good!

 

When you’re feeling a bit low and food doesn’t interest you, it is really beneficial to get some key nutrients in your diet to increase your energy and boost your mood. Amy from The Young Parents Project gives us her run down on what those nutrients are, plus some quick and easy recipes.

 

 

 

The Young Parents Project is a community organisation that works with parents under 25 to help them fulfil their potential and improve health through cooking and good nutrition. If you would like to get involved or know someone that would benefit from joining one of our courses please visit www.theyoungparentsproject.co.uk or call 01273 206133.

 

PROTEIN – It’s needed to make hormones, brain chemicals (like serotonin), and is also essential for growth, repair and energy. Tryptophan is an amino acid which is a precursor to serotonin, the chemical in your brain which makes you feel happy. Foods which contain tryptophan are:

Soy protein, chicken, fish, eggs, cottage cheese, milk, mixed nuts, baked beans, bananas and turkey.

 

OMEGA 3 FATTY ACIDS – This is an essential fatty acid which means the body cannot make it and has to obtain it from the diet. Omega 3 helps the brain to function, can increase memory and concentration and is a great mood booster! Food sources of omega 3 include:

Oily fish (sardines, mackerel, pilchards, tuna steak, salmon), flax seeds and walnuts

 

PLENTY OF VITAMINS AND MINERALS – the body needs loads of vitamins and minerals in order to work, give us energy, boost our immunity and help deal with stress. When feeling a bit low it is good to include more foods containing MAGNESIUM, SELENIUM, ZINC and VITAMIN C which help support our nervous system and increase the appetite.

 

The following recipes include these foods and are quick and easy to make:

Tofu or chicken stir fry with wholegrain rice – serves 2

Ingredients:

Half red onion, chopped

1 clove garlic, crushed

Coconut oil for frying

Reduced salt soy sauce – 2 tbsp.

½ red pepper, chopped

Handful of baby corn

Broccoli florets

3-4 mushrooms

1 cooked chicken breast, sliced or 150g tofu, chopped into small pieces

1 cup of wholegrain rice

 

METHOD

1. Cook rice according to packet instructions. Then drain and leave in a covered pan until the stir fry is ready.

2. In a wok add 1tbsp. of coconut oil and fry over medium heat the onion and garlic until soft

3. Add all other vegetables to the wok and stir fry for 3 minutes. Add a little boiled water around 4-5 tbsp. to soften the vegetables. Add a little more water if required.

4. Add soy sauce to season and any fresh herbs you want to use, e.g. coriander/thyme

5. Finally add either tofu or chicken to the wok and stir fry for a further 3 minutes until mixed and piping hot.

6. Serve with the wholegrain rice

 

 

Porridge – serves 2

Ingredients:

½-1 cup of whole porridge oats

2 cups of soya/rice/oat milk

To serve

Cinnamon

Agave syrup

Almond and pecans

METHOD

1. Add porridge oats and milk to a saucepan and bring to simmer

2. Simmer for 2-3 minutes until oats are softened

3. Serve in a bowl, drizzle over agave, sprinkle of cinnamon and a handful of almonds and pecans.

Roasted Vegetables with halloumi cheese and quinoa - serves 2

Ingredients:

1 Sweet potato

Cherry tomatoes

1 red onion

2 carrots

6 mushrooms

Broccoli florets

½ aubergine

1-cup quinoa

 

For dressing:

¼ inch fresh ginger, chopped finely

4 tbsp. olive oil

2 tbsp. soy sauce

1 tbsp. balsamic vinegar

 

To serve:

3-6 slices of halloumi cheese

 

Method

1) Chop all vegetables into 1 inch pieces and place in a roasting dish. Drizzle over some olive oil to coat the vegetables, add some dried mixed herbs if desired and place in oven at 180C. Roast for 30-40 minutes until vegetables are browning and soft.

2) While vegetables are roasting, add the quinoa into 2-3 cups of boiling water and boil on stove for 15-20 minutes, uncovered. When cooked, remove from heat, drain excess water and place lid onto saucepan.

3) Under the grill place the halloumi cheese and grill until cheese turns slightly brown.

4) Place the quinoa onto a plate, add the roasted vegetables and grilled halloumi cheese on top.

5) Make the dressing to pour over the dish by mixing the ginger, olive oil, soy sauce and balsamic vinegar together. Pour over quinoa and vegetables.

 

Other simple to make recipes that are nutritious and will increase appetite and improve mood:

• Scrambled egg on toast

• Baked Beans on toast

• Cheese omelette with a salad of sliced avocado and cannellini/flageolet/butter beans

• Steamed salmon steak with stir fried vegetables

 

 

visit us at www.theyoungparentsproject.co.uk or call 01273 206133.