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FOOD + MOOD

What you eat can have a dramatic effect on how you think, the mood you are in and your level of mental alertness, as well as impacting on your motivation and overall sense of wellbeing. Feeling good comes from a diet that provides adequate amounts of complex carbohydrate at regular times (to keep blood glucose levels stable) and that contains a wide variety of protein and vitamin & mineral containing foods to support the body’s functions.
Moreover, the ability to concentrate and focus comes from the adequate supply of energy – from blood glucose – to the brain. These dishes contains foods that benefit the optimal functioning of the mind i.e. Essential fats / good quality Protein (Amino Acids), B Vitamins & Antioxidants (ACE, Selenium & Zinc).

(Allow up to a 15% variance in nutritional information due to potential fluctuations in portion sizes and vitamin & mineral contents of foods)

INGREDIENTS (serves 10 x 300ml)
150g smoked haddock fillets
150g unsmoked haddock fillets
750ml skimmed milk
750ml vegetable stock
3 thyme sprigs
1.5 tbls olive oil
2 medium onions,chopped
2 garlic cloves, finely chopped
380g leek, halved lengthways, sliced & washed
200g sweet potato, peeled & diced 2 cm
200g can sweetcorn, drained
50g red lentils
45g parsley, chopped
Salt & Pepper

Portion 300g 100g
Calories 150(kcal) 50(kcal)
Nutrients Per Serving Per Serving
Fat 3.2g 1.1g
Saturates 0.5g 0.2g
Sugars 7.0g 2.3g
Salt 1.2g 0.43g
Protein 12.6g 4.2g
METHOD

Place the fish in a pan, then add the milk, stock and thyme.
Bring to the boil and take off the heat; leave until cool.
Take out the fish (reserving the liquid), peel off the skin and flake the fish onto a plate.
Heat the oil in a large pan.
Gently fry the onion, garlic and leek for 8-10 mins until soft.
Add the sweet potato, sweetcorn and lentils, then pour over the liquid you cooked the fish in.
Bring to the boil and simmer for 30 mins.
Check the seasoning and semi-blitz with a hand blender.
Add the flaked fish and chopped parsley.
Season if required.