All well and good
boost your mood food
Cookery writer Sophie Godwin gives you three healthy meals filled with ingredients which may help boost your mood photographs MIKE ENGLISH
Bananas and dairy are good sources of the amino acid tryptophan, which the body needs to make the feel-good hormone serotonin. When eaten with a carb source such as oats, the brain can absorb the tryptophan more easily.
nutritional therapist KERRY TORRENS
Breakfast
Baked banana porridge HEALTHY
1 OF 5-A-DAY
FIBRE
SERVES 2 PREP 5 mins COOK 25 mins EASY V
2 small bananas, halved lengthways 100g jumbo porridge oats 1/4 tsp cinnamon
150ml milk of your choice, plus extra to serve 4 walnuts, roughly chopped
1 Heat oven to 190C/170C fan/gas 5. Mash up one banana half, then mix it with the oats, cinnamon, milk, 300ml water and a pinch of salt, and pour into a baking dish. Top with the remaining banana halves and scatter over the walnuts. 2 Bake for 20-25 mins until the oats are creamy and have absorbed most of the liquid. GOOD TO KNOW healthy• fibre • 1 of 5-a-day PER SERVING 405 kcals • fat 15g • saturates 2g • carbs 52g • sugars 18g • fibre 6g • protein 12g • salt 0.3g
66 BBC Good Food Middle East February 2019
