PRESERVED LEMON CHICKEN
Serves 6
Think breast is best? The darker parts of the meat – legs and thighs – actually tend to be more nutrient-rich. Chicken is packed with zinc and iron, which are essential for healthy brain function.
INGREDIENTS
• 2 tbsp olive oil
• 1kg pack of chicken thighs and drumsticks, skin on
• pinch of saffron
• 500ml hot chicken stock
• 2 leeks, finely sliced
• 2 garlic cloves, crushed
• 100ml white wine
• 300g orzo
• 4 preserved lemons, washed, pips removed, chopped
• 75g pitted green olives, halved
• salt and pepper
• 75g feta, crumbled • small handful of dill, roughly chopped
METHOD
1 | Heat 1 tbsp oil in a large, deep frying pan (one with a lid, please) over a medium heat and brown the chicken all over (do it in batches if you need to). Meanwhile, add the saffron to the hot stock and set aside to infuse. Transfer the browned chicken to a bowl.
2 | Lower the heat under the pan, add the remaining oil and fry the leeks until soft and golden brown – about 8-10 mins – making sure to scrape any brown bits from the bottom of the pan. Add the garlic and fry for 1 min, then stir in the wine and bubble for a few mins. Add the orzo, preserved lemons, olives and infused stock.
3 | Lay the chicken pieces (skin side up) on top of the orzo, season and bring to a boil. Cover and simmer for 20-25 mins until the orzo is tender and the chicken is cooked through. Scatter over the feta and dill and serve with a salad. Dill-ish.
Nutrition: 611 cals | 39g Carbs | 41g protein | 29g Fat
SMOKED MACKEREL AND SWEET POTATO FRITTATA
Serves 4
Smoky and sweet – a twist on the traditional Spanish omelette, here’s a dinner you can (literally) whip up in under an hour. The high levels of omega-3 in mackerel are good news for your stress levels, with research showing that the fatty acid reduces the adrenaline rush caused by your daily run for the bus.
INGREDIENTS
• 2 medium-sized sweet potatoes, cut into small chunks
• 1 tbsp olive oil
• 8 large eggs
• 2 tbsp chopped chives
• 4 tbsp crème fraîche
• salt and pepper
• 200g smoked mackerel fillets, skinned and flaked
• 1 large courgette, peeled into ribbons
METHOD
1 | Preheat the oven to 160°C. Cook the sweet potatoes with 100ml water in a 23cm (roughly, no need to get the ruler out) ovenproof frying pan, lid on, over a medium heat for 15 mins, until softened. Discard any remaining water and add the oil to the pan.
2 | Whisk together the eggs, chives, crème fraîche and plenty of seasoning. Pour over the sweet potatoes and top with the mackerel and courgette ribbons. Cook for 5 mins, or until the base starts to set. Finish off in the oven for 10-15 mins, or until just set. Serve in slices with a salad.
Nutrition: 496 Cals | 16g Carbs | 28g Protein | 32g Fat
PEARL BARLEY, BEETROOT AND GOAT’S CHEESE RISOTTO
Serves 4
One way to bring colour to your plate. With growing research that a high-fibre diet may reduce stress levels, swapping risotto rice for fibrous barley brings chill as well as chew. Give it a pearl.
INGREDIENTS
• 2 tbsp olive oil
• 1 red onion, finely chopped
• 250g pearl barley
• 2 beetroots, peeled and grated (wear gloves to avoid red hands)
• 100ml dry white wine
• 1.4ltr vegetable stock
• 100g frozen peas
• salt and pepper
• 150g soft goat’s cheese
• handful of basil leaves, roughly chopped
METHOD
1 | Heat the oil in a large pan over a medium heat and fry the onion for 5 mins, until softened. Stir in the pearl barley and beetroot, add the wine and let it bubble away for a few mins.
2 | Add the stock a couple of ladlefuls at a time, stirring well after each addition. Only add the next ladle of stock when the previous one has been mostly absorbed. Continue cooking like this until the barley is tender – it should take around 35-40 mins.
3 | Stir in the peas, check the seasoning and crumble over the goat’s cheese. Top with the basil and serve.
Nutrition: 529 Cals | 6g Carbs | 18g Protein | 18g Fat
PRAWN LAKSA
Serves 4
Wagamama can wait. Looking for a midweek meal to perk up an autumn evening? Fresh and light, the smell alone of this Malaysian-inspired supper will lift you up. Throw in the brain creds prawns bring to the table – they’re rich in energising vitamin B12 – for a blues-banishing bowl.
INGREDIENTS
• 1 tbsp vegetable oil
• 3 garlic cloves, crushed
• 3cm piece of fresh ginger, peeled and grated
• 1 red chilli, deseeded and finely chopped
• 185g jar of laksa paste (we used Waitrose Cooks’ Ingredients)
• 1 tsp ground turmeric
• 400g tin of coconut milk
• 1 ltr fish stock
• 1 lemongrass stalk, bashed
• 1-2 tbsp fish sauce, to taste
• 200g folded rice noodles
• 100g mangetout
• 100g green beans, roughly chopped
• 300g raw peeled king prawns • salt and pepper
• 2 spring onions, finely sliced
• small handful of coriander, roughly chopped
• lime wedges, to serve
METHOD
1 | Heat the oil in a large pan over a medium heat and fry the garlic, ginger and chilli for 1-2 mins. Add the laksa paste and turmeric. Cook, stirring, for 1 min, then add the coconut milk, stock, lemongrass, fish sauce and rice noodles.
2 | Bring to the boil and simmer for 5 mins.
3 | Add the mangetout and beans and cook for 3 mins. Then chuck in the prawns and cook for another 3-4 mins until they’re pink and the noodles are tender. Check the seasoning and adjust with a little more stock if you like your laksa thinner.
4 | Take the lemongrass out and divide the laksa between 4 bowls. Top with spring onions and coriander and serve with lime wedges. So fresh and so green.
Nutrition: 534 Cals| 50g Carbs | 23g Protein | 26g Fat
PERSIAN LAMB WITH GIANT COUSCOUS
Serves 6
The wait is well worth it, both in flavour – rich spices and tender lamb are a match that puts Mulder and Scully to shame – and happiness levels. According to one study, investing time in creative activities such as cooking keep your outlook positive well into the following day. One for Sunday evening then.
INGREDIENTS
• 2 tbsp olive oil
• 350g lamb neck fillets, cut into 2cm pieces
• 1 onion, finely chopped
• 1 large carrot, sliced
• 2 sticks of celery, roughly chopped
• 2 garlic cloves, crushed
• 2 tbsp ras el hanout
• 1 tsp ground cumin
• ½ tsp ground cinnamon
• 750ml chicken stock
• 400g tin of chopped tomatoes
• 2 tbsp pomegranate molasses
• 1 tbsp runny honey
• 100g dried apricots
• 100g walnut pieces
• salt and pepper
• 1 aubergine, cut into 1cm pieces
• 200g wholewheat giant couscous
• handful of pomegranate seeds, to garnish
• small handful of mint, optional, to garnish
METHOD
1 | Heat 1 tbsp oil in a large flameproof casserole (you want one with a lid) over a high heat and brown the lamb (in batches, if necessary). Set aside.
2 | Lower the heat and add the remaining oil to the casserole. Fry the onion, carrot and celery for 5 mins, until softened. Stir in the garlic and spices and cook for 2 more mins.
3 | Return the lamb to the casserole and add the stock, tomatoes, pomegranate molasses, honey, apricots, most of the walnuts and lots of seasoning. Bring to the boil, then cover and simmer for 45 mins.
4 | Uncover, add the aubergine and cook for 30 mins until soft and the sauce has reduced.
5 | Stir in the couscous, cover, and cook for 10-12 mins, until the couscous is tender. Serve topped with the pomegranate seeds, mint (if using) and leftover walnuts. Add mates for peak mood gains.
Nutrition: 512 Cals | 40g Cargs | 23g Protein | 27g Fat
BEEF ENCHILADA RICE
Serves 6
Comfort in a pan. Black beans are rich in folate – proven to aid the synthesis of seratonin, dopamine and other feel-good brain chemicals – we guarantee that the mere smell and sight of this cooking will top up your happiness levels.
INGREDIENTS
• 1 tbsp olive oil
• 1 onion, finely chopped
• 500g pack of 5% fat beef mince
• 1 red pepper, chopped
• ¼-½ tsp cayenne pepper, to taste
• 2 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp chipotle paste
• 400g tin of chopped tomatoes
• 300ml chicken or beef stock
• 125g long-grain white rice, rinsed
• 400g tin of black beans, rinsed
• 100g sweetcorn
• large handful of coriander, chopped
• salt and pepper
• 125g mature Cheddar, grated
METHOD
1 | Heat the oil in a large, deep, ovenproof frying pan and fry the onion until soft – 10 mins ish. Turn up the heat and add the mince, stirring until well browned.
2 | Add the pepper and spices, and fry for 1 min. Stir in the tomatoes, stock, rice, beans and sweetcorn and bring to the boil. Turn down to a simmer, cover and cook for 30-35 mins.
3 | Preheat the grill to medium. When the rice is cooked and the stock is absorbed, stir in the coriander (feel free to omit if you’re a hater) and check the seasoning. Top with the cheese and grill until bubbling and golden.
Nutrition: 611 Cals | 39g Carbs | 41g Protein | 29g Fat
LENTIL, CHICKPEA AND CAULIFLOWER DAAL
Serves 4
Chickpeas – rich in protein, carbs and fibre – release energy slowly and steadily, meaning that sudden mood dips (and let’s face it, hanger) are kept at bay. Double up on portion size – microwaved the next day, this daal makes a perfect workplace lunch.
INGREDIENTS
• 1 tbsp vegetable oil
• 1 onion, finely sliced
• 2 garlic cloves, crushed
• 5cm fresh ginger, peeled and grated
• 1 tsp each of ground coriander, turmeric and garam masala
• 2 tsp ground cumin
• 1-2 green chillies, deseeded and finely chopped
• 150g red lentils, rinsed well
• 3 tomatoes, chopped
• 250g cauliflower florets
• 400g tin of chickpeas, drained and rinsed
• 100g baby leaf spinach
• salt and pepper
• handful of coriander, chopped
• dairy-free coconut yoghurt
METHOD
1 | Heat the oil in a large pan and gently fry the onion for 10 mins until completely softened. Stir in the garlic, ginger, spices and chilli and cook for 1 min until aromatic.
2 | Add the lentils, tomatoes and 600ml water and bring to the boil. Turn down the heat and simmer
for 35 mins, adding the cauliflower for the final 10 mins of cooking. The lentils should be fairly mushy.
3 | Add the chickpeas and spinach and stir until wilted. Check the seasoning (it’ll take a fair amount of salt) and serve with a sprinkling of coriander and a generous dollop of yoghurt. Now get it in your mouth pronto.
Nutrition: 262 Cals | 37g Carbs | 16g Protein | 4g Fat
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