The Mind Meal
This recipe is an example of how you could combine a range of proteins, omega-3 fats, vitamins, wholegrains and healthy gut foods in a single meal. It’s also low in sugar, caffeine and additives.
Serves: 2–4 people
Time: about 20 minutes Skill level: very easy
Main course: pasta with pesto and oil-rich fish
You will need:
- 250g packet of wholemeal pasta
- 100g jar of pesto
- 180g tin of tuna in brine or water
Why not swap in: gluten-free pasta; nut and dairy-free pesto; any oil-rich fish, such as salmon, sardines or mackerel; soybeans; roasted butternut squash.
How to make it:
- Cook the pasta in boiling water following the packet instructions, then drain the water.
- Add 3 tablespoons of pesto to the drained pasta and mix together.
- Open the tin of fish, drain the liquid, stir the fish into the pasta and serve.
Side dish: avocado salad and seeds
You will need:
- 250g mixed lettuce leaves
- 1 ripe avocado
- 50g of seeds (sunflower and pumpkin)
Why not swap in: spinach or watercress leaves; other seeds, such as flaxseed, linseed or a mixture; a light drizzle of olive oil.
How to make it:
- Wash the salad leaves, and place on a dish.
- Remove the skin and stone from the avocado, slice it up, and add the slices to the salad.
- Sprinkle the seeds over the top and serve.
Dessert: fruit & yoghurt
You will need:
- fresh fruit (such as 1 apple and 1 banana)
- 8 dried apricots
- 40g broken walnuts
- 4 spoonfuls of plain probiotic yoghurt
Why not swap in: any fresh fruit, such as strawberries or pears; any dried fruit, such as cranberries; any nuts, such as almonds or pecans; dairy-free yoghurt.
How to make it:
- Wash the fresh fruit and cut into small pieces (removing core if you want).
- Rinse the dried apricots, cut them into quarters, then put them in a bowl with the yoghurt and fruit.
- Serve with walnuts sprinkled over the top.
For other recipe ideas, you can refer to the Centre for Health Protection website.
