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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 2


2 x 160g tuna steaks
400 g tinned cannellini beans (no added salt or sugar)
1 medium red onion, finely sliced
1 clove garlic, crushed
1 tbsp extra virgin olive oil
½ tbsp red wine vinegar
2 tbsp flat leaf parsley, chopped
1 red chilli, sliced
Salt & Pepper





Portion 463g 100g
Calories 456(kcal) 83(kcal)
Nutrients Per Serving Per Serving
Fat 14.2g 3.1g
Saturates 2.9g 0.6g
Sugars 6.7g 1.4g
Salt 1.3g 0.3g
Protein 51.2g 11.1g
METHOD

Toss together the cooked cannellini beans, onion, garlic, chilli, olive oil, red wine vinegar and the parsley.
Set aside while cooking the tuna.
Lightly brush the steaks with olive oil, season and cook in a griddle pan for 2-3 minutes per side (or less if you like it rare) and serve on top of the cannellini beans.