There is a greater link between what we eat and how we feel than most of us realise. In fact, looking after your gut health is one of the number one ways to look after your mood. And these three easy, nourishing meals are a great way to start…
Fragrant Thai curry
Serves 4
- 2 tbsp extra-virgin olive oil
- 4 peppers, deseeded and sliced into eight
- 2 x 400g tins coconut milk
- 300g cherry tomatoes
- 2 large corn on the cob, kernels removed with a sharp knife
- 200g tenderstem broccoli, stems sliced into three
- 2 tbsp fish sauce (omit to make this vegan)
- 2 x 250g pouches of Merchant Gourmet Glorious Grains
For the paste
- 2 lemongrass stalks, tough outer leaves discarded, roughly chopped
- 150g bunch of spring onions, trimmed and halved
- 3 garlic cloves, peeled
- 2 mild green chillies (deseeded if you want less heat)
- 15g ginger, peeled
- Zest and juice of 2 limes
- 1 tsp ground coriander
- 1 tsp ground cumin
- 80g coriander
- Salt and black pepper
Begin by making the paste. Put all the ingredients except for 20g of the coriander in a food processor and blitz until you have a thick paste. You may need to stop and scrape the sides down a few times with a spatula.
Heat the olive oil in a large deep saucepan or casserole dish over a medium heat. Sauté the peppers for four to five minutes until starting to soften slightly.
Add the paste and cook for three to four minutes, stirring often. Pour in the coconut milk along with 200ml of water. Bring to a gentle simmer and cook for 10 minutes.
Add the cherry tomatoes and sweetcorn, and cook for five minutes. Finally, add the broccoli and fish sauce (if using), and cook for five minutes more. Taste for seasoning and add some freshly ground black pepper and a touch more fish sauce if needed.
Chop the remaining coriander and stir into the curry just before serving with the grains.
Courgette, lentil & halloumi fritters
Makes 8 fritters
- 1 courgette, coarsely grated
- 125g halloumi, coarsely grated
- 20g parsley, finely chopped
- ½ x 400g tin lentils, drained and rinsed
- 2 tsp garam masala
- 30g chickpea flour
- 1 tsp baking powder
- 2 eggs
- 2–3 tsp extra-virgin olive oil
- Salt and black pepper
- Yoghurt
- Fermary jalapeño sauce, to serve
Put all the ingredients except the oil into a bowl, season with salt and pepper, and mix to combine.
Heat one teaspoon of olive oil in a large non-stick frying pan over a low heat. When warm, add two tablespoons of mixture per fritter to the pan (you should be able to fit three or four in the pan). Flatten them down with the back of the spoon so they are as compact as possible. Fry for two to three minutes.
Carefully but confidently flip each fritter and fry for two more minutes on the other side. Continue until you have used all the mixture. Serve each fritter with yoghurt swirled with Fermary jalapeño sauce.
Miso fish traybake with black beans
Serves 4
- 1 tbsp miso
- 3 tbsp extra-virgin olive oil
- 500g cherry tomatoes, halved
- 1 x 400g tin black beans, drained and rinsed
- 150g sugar snap peas
- 150g tenderstem broccoli, roughly chopped
- 4 skinless fillets of haddock or cod (roughly 550g)
- 100ml kimchi sauce
- Salt and black pepper
- 1 tbsp miso
- 3 tbsp extra-virgin olive oil
- 500g cherry tomatoes, halved
- 1 x 400g tin black beans, drained and rinsed
- 150g sugar snap peas
- 150g tenderstem broccoli, roughly chopped
- 4 skinless fillets of haddock or cod (roughly 550g)
- 100ml kimchi sauce
- Salt and black pepper
Preheat the oven to 200°C Fan/425°F/Gas 7 and line a roasting tin with baking parchment.
Mix the miso with two tablespoons of the olive oil. Toss with the tomatoes and black beans until thoroughly coated. Transfer to the lined tin, season with a little salt and pepper and roast in the oven for 10 minutes.
Remove the tin and stir in the sugar snap peas and broccoli, coating them in the juices. Nestle the pieces of fish into the vegetables and drizzle with the remaining olive oil. Season the fish and transfer to the oven for eight to 12 minutes, depending on the thickness of your fillets; it is cooked when it is opaque throughout, can be pierced with a knife and flakes easily.
Drizzle the kimchi over the fish and vegetables, and serve.
Good Mood Food by Tim Spector (Jonathan Cape, £30) is out now. Visit Zoe here for more information
