It's been quite sunny & thinking about burgers on the BBQ has begun! This healthy burger takes 15 minutes to make & cook - simple!
Although not the most healthy recipe on this blog, the 35%* magnesium and 80% B-12 with 15% B-6 makes this dish an aid to insomnia with a contribution to helping your emotional swings and memory problems. The niacin (B-3) at 70% also helps your relax & fall asleep more quickly, plus it eases migraines.
*Recommended Daily Allowance
Serves 4
Ingredients
85 g x wholemeal bread, torn into pieces
200 g tin x sweetcorn, drained
2 x 185 g tins tuna in water, drained well
25 g x cheddar, grated
3 x spring onions, finely chopped
1 x egg, beaten
2 tbsp x vegetable oil
4 x wholegrain bread rolls
Optional - salsa, mayonnaise, tomato ketchup, harissa for burger sauce
Instructions
1. Whizz the bread in a food processor to crumbs, tip into a bowl, then whizz half the sweetcorn until finely chopped.
2. Add the chopped corn, remaining whole corn, tuna, cheese, spring onions and some seasoning into the bowl with the bread and mix well.
3. Add the egg, bit by bit (you may not need it all), until the mixture is sticky enough to be shaped into four even-size burgers.
4. Heat the oil in a non-stick pan, then cook the burgers for 5 mins on each side until golden and hot through the middle.
5. Stuff into wholemeal buns with your favourite lettuce and a good dollop of salsa.
A quick, one pan wonder! However, it is best to let the pork marinade for 15-20 minutes before cooking & then add 10 minutes for cooking time.
This dish has over 300% of your RDA for vitamin C thanks to garlic, mange tout, peppers and broccoli, and even the mange tout are trying to claim some benefit of vitamin C! Vitamin C helps not only with your immune system but also depression & anxiety, and supports the co-ordination/dizziness symptoms.
The baby sweet corn, soya sauce, ginger, broccoli and pork combine to over 35% of your RDA for magnesium to help with migraines, memory issues, insomnia and depression. Broccoli added Q10 helps the migraine relief too.
B6 can be found in the pork and garlic, making up 80% of your RDA with some extra coming from the broccoli, peppers and ginger. Insomnia, depression, confusion, exhaustion, light sensitivity & dizziness.
There is a touch of B12 in the milk and pork to help dizziness, memory and insomnia & exhaustion.
Serves 2
Ingredients
1 cup x broccoli, chopped into bite sized chunks
1/2 x bell pepper, chopped into strips
1/2 cup x mange tout
1/2 cup x baby sweet corn
1 cup x pork tenderloin, cubed
1 tbsp x milk
1 tbsp x soya sauce
3 tbsp x oyster sauce
1 tbsp x sesame oil
3 x garlic cloves, minced
1 inch x ginger, finely chopped
Instructions
1. In a bowl, place pork pieces with milk, soya sauce, garlic & ginger. Cover the bowl with cling film & put in fridge to marinade for 15-20 minutes.
2. When the pork has marinaded, heat a large rounded frying pan or wok on medium high heat. Add sesame oil until hot then add pork & sauce, cook until meat is no longer pink.
3. Add vegetables & oyster sauce, cook until vegetables are softened to your liking.
4. Remove from heat & serve.
It's really important to feed your brain well in the mornings so it has a good chance to get you through the day, making this recipe is a winner! I like to accompany this with steamed asparagus too. Allow 30 minutes to make this so that you're not rushed.
If you find it easier to cook at night then pre-prepare the cakes & leave them in a fridge overnight. Then you only need 10 minutes to cook them in the morning!
Loads of vitamin C in this dish thanks to sweet potatoes, red peppers, chill and coriander, plus the salmon packs it's B-complex and vitamin D high. There is a nice touch (18%*) of magnesium from all the ingredients. This dish will help with insomnia, emotional issues, fatigue, memory & confusion, alongside dizziness, migraines & light sensitivity - basically a winner!
Serves 4
Ingredients
2 x large sweet potatoes, peeled & chopped into large chunks
1/2 x red pepper, deseeded, pith removed & chopped
200 g x sliced smoked salmon or flaked smoked salmon
1 x small red chilli, deseeded, pith removed & minced
1 x spring onion, finely chopped
2-3 tbsp chopped coriander [optional]
1 tsp x salt freshly ground black pepper
2 tbsp x oil (canola is best)
1 x egg yolk
4 x eggs, out of shells in cups
1 tbsp x white wine vinegar
Salt & pepper
Instructions
1. Boil sweet potatoes in lightly salted water until tender. Drain and allow to cool.
2. Mash sweet potatoes coarsely. Mix in red pepper, salmon, chilli, spring onions, coriander & egg yolk. Season to taste.
3. Divide mixture into small balls and flatten each slightly to form thick disks. Heat oil in large heavy frypan.
4. Fry cakes over medium heat for 8 - 10 minutes on each side, until golden and crisp.
5. Meanwhile, heat water and 1 tbsp white wine vinegar in large saucepan until boiling. Then pour in eggs, keeping them separate, & cook for 3-4 minutes or until whites are opaque.
6. Serve eggs on top of the cakes. Season to taste.
