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 | nutritional therapist KERRY TORRENS

Breakfast

Baked banana porridge

SERVES 2 | PREP 5 mins | COOK 25 mins | EASY | V

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.

HEALTHY | 1 OF 5-A-DAY | FIBRE

• 2 small bananas, halved lengthways

• 100g jumbo porridge oats

• ¼ 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

Lunch

Salmon and purple sprouting broccoli grain bowl

At this time of year, eating oily fish like salmon is a great way to add some vitamin D to your diet. Oily fish are also an excellent source of omega-3 fatty acids, which helps to support healthy nerve function.

FIBRE | 2 OF 5-A-DAY | OMEGA-3

• 2½ tbsp cold pressed rapeseed oil

• ½ tsp honey

• ½ tsp wholegrain mustard

• 1 lemon, juiced

• 200g purple sprouting broccoli, each stem cut into three pieces

• 1-2 garlic cloves, sliced

• 250g pouch mixed grains

• handful each parsley and dill, roughly chopped

• 160g radishes, cut into chunks

• 200g cooked salmon, broken into chunks

1) Mix 2 tbsp oil with the honey, mustard, lemon juice and some seasoning. Bring a pan of water to the boil. Add the broccoli, cook for 3-4 mins until tender but with a slight bite, then drain.

2) Heat the remaining oil in a frying pan. Add the garlic, sizzle for a min, then tip in the mixed grain pouch, using the back of your spoon to separate the grains. Add the broccoli, mustard dressing, herbs and radishes. Give everything a mix to combine, season to taste, then gently stir through the salmon. Serve warm or cold.

GOOD TO KNOW healthy • fibre • vit c • omega-3 • 2 of 5-a-day PER SERVING 669 kcals • fat 39g • saturates 5g • carbs 36g • sugars 6g • fibre 10g • protein 39g • salt 0.4g

Dinner

Feta and kale loaded sweet potato

SERVES 2 | PREP 10 mins | COOK 50 mins | EASY | V

Pumpkin seeds and leafy greens such as kale are rich in magnesium, which is necessary for serotonin production and may help us to manage stress.

LOW CAL | 3 OF 5-A-DAY | IRON

• 2 sweet potatoes

• 210g can chickpeas, drained

• 1 small red onion, thinly sliced

• 2 tbsp red wine vinegar

• 30g feta, cut into small cubes

• 1 tbsp extra virgin olive oil

• pinch chilli flakes

• 100g kale

• 1 tbsp pumpkin seeds, toasted

• 80g bag rocket

1) Heat oven to 200C/180C fan/gas 6. Prick the sweet potatoes all over with a fork, then put them in a roasting tin and roast for 40 mins. Add the chickpeas to the tray, then roast for 10 mins more, until the potatoes are completely tender and the chickpeas have crisped a little.

2) Meanwhile, mix the onion with the vinegar and a pinch of sugar and salt, and set aside to quick pickle. In another bowl, marinate the feta with the oil and chilli flakes.

3) When the potatoes are nearly cooked, cook the kale in a pan with 50ml water for 3 mins until wilted, then season to taste. Halve the potatoes, divide between two plates and top each with the kale, chickpeas, red onion (reserving the vinegar), marinated feta and pumpkin seeds. Toss the rocket with the reserved vinegar, then serve on the side.

GOOD TO KNOW healthy • low cal • calcium • folate • fibre • vit c • iron • 3 of 5-a-day • gluten free PER SERVING 422 kcals • fat 15g • saturates 4g • carbs 51g • sugars 19g • fibre 11g • protein 15g • salt 0.6g