Mood Boosting Foods
Recipe by Peter, PJ Taste
There are fewer things to make one feel virtuous than collecting some free foraged food whilst enjoying some fresh air and exercise. Throw in some simple home cultivation in the form of sprouting seeds and a tasty and healthy salad made on your return will only add to your growing sense of karma. The nutrition from the oily fish, egg, greens and quinoa gives high-quality protein, beneficial fats and a flavour explosion.
50g dry weight quinoa, cooked and cooled
Half tin of sardines
2 local free range eggs, hard boiled (Aston Spring farm are good)
A handful of sprouting seeds, e.g. mung
A handful of foraged greens, e.g. hairy bitter cress, common sorrel
Half bag of spinach leaves
3 radishes, sliced
1 carrot, sliced
2 cooked beetroot, roughly chopped
8 cherry tomatoes
Olive oil
Put all of the ingredients into a bowl and gently mix together until well combined. Drizzle with good quality olive oil and season with salt and pepper.
It’s important to stress that it is vital to be absolutely 100% sure of your identification before eating any wild food. A selection of useful foraging guidebooks:
The River Cottage Handbook Number 7: Hedgerow by John Wright
Wild Food by Ray Mears and Gordon Hillman
Edible Wild Plants and Herbs by Pamela Michael
Food for Free by Richard Mabey
Recipe by Komal Khan, Amici & Bici
Half cup of porridge oats
1 cup of water
1 ripe banana, roughly chopped
A pinch of salt
A couple of chopped walnuts
A drizzle of maple syrup
Milk
Boil half a cup of oats along with the banana, water and a pinch of salt for five minutes. Pour into a bowl and top with walnuts and maple syrup, plus milk if you like.
Salmon with Garlic Roasted Sprouts
By Hannah, Nethergreens
Sprouts are seasonal and full of mood boosting folates (a B vitamin). Salmon has omega 3 oils, which are also good for your brain function and mood.
4 salmon fillets, skin on
6 cloves of garlic, peeled but left whole
4 tbsps olive oil
900g Brussels sprouts, chopped into halves
1 teaspoon, fresh thyme
Salt and pepper
Pre-heat your oven to gas mark 5. Toss the Brussels sprouts, thyme and garlic cloves in the oil and season. Put into the oven and bake for 15 minutes. Take out of the oven, stir, and place the salmon on the top of the sprouts, skin up. Spoon out some of the oil from the roasted sprouts and drizzle over the salmon. Put back into the oven for a further 20 minutes or until the salmon is cooked through and has crispy skin. Serve with a good wedge of lemon.
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