Tuna & Sweetcorn Burgers

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.

Sweet Potato & Chickpea Tacos

A dish only takes 30 minutes to make & is loved by everyone I cook it for. It freezes really well if you make extra & then defrost it for 12 hours before reheating it on the hob for 10 minutes.

With roughly 100%* of vitamin C and manganese, and 60% B-6 this dish really helps with dizziness.  With 40% magnesium, some turmeric, 10% B-12 & 30% vitamin B-2 it will aid your memory, but also these levels of nutrients will also aid insomnia, emotional issues and a bit of fatigue.

*Recommended Daily Allowance

Serves 4

Ingredients
300 g x sweet potatoes, cubed
400 g tin x chopped tomatoes
400 g tin x chickpeas (pre-cooked)
1/2 tsp x chilli flakes
2 tbsp x curry paste* (buy pre-made or make your own with recipe below)
100 g x spinach (frozen or fresh)
6 x tacos

Topping either: 
2 tbsp x plain yoghurt
50 g x mature cheddar, grated

Instructions
1. Heat oven to 180C.  Meanwhile, over medium heat, boil sweet potatoes for 10-12 minutes & drain. 

2. In a saucepan over medium heat add curry paste, tomatoes, chickpeas & chilli flakes together & cook for 5 minutes.

3. Add drained sweet potatoes to saucepan with tomato mix.  

4. Add spinach & let it wilt (approx. 3 minutes).

5. While spinach wilts (or melts if frozen), place tacos in the hot oven & cook for 3 minutes. 

6. Serve as separate components for each person to stuff tacos with filling & add preferred topping. 



*Curry paste can be made by grinding or blending the following together:
1 x garlic clove
1 tsp x curry powder
1 x bay leaf
1/2 tsp x fennel seeds
1 tsp x coriander (ground or seeds)
1 tsp x cumin (ground or seeds)
1/2 tsp x turmeric
1 tbsp x tomato puree
1 tbsp x ghee

You can keep the curry paste in a fridge for up to a week.

Sausage, Kale & White Bean Pasta

This is a hearty filling meal for those who enjoy a more meaty dish. It works better with a thinner pasta like spaghetti. It takes about 15 minutes to make. 

Kale and lemon juice give this dish over 200%* vitamin C and 45% manganese from kale and barlotti beans and 25% B-6 from the kale, sausage and lemon juice.  Kale also has 11% magnesium and 6% B-2. The barlotti beans also contain 25% B-1 that improves memory and concentration, and 90% folate which supports B-12 function in reducing emotional issues.  This recipe is great for co-ordination & dizziness issues. It will also go part way to aid your emotional stability, light sensitivity, insomnia, memory and fatigue.

*Recommended Daily Allowance (RDA)

Serves 2

Ingredients
2 nests (120 g) x spaghetti (or other pasta you like, I had penne handy)
200 g x Pork sausages with herbs
1 tbsp x olive oil
100 ml x dry white wine
1 clove x garlic, crushed
2 tsp x butter
50 g x curly kale, chopped
200 g x barlotti beans, rinsed
1 tsp x lemon juice
25 g x parmesan, finely grated

Instructions
1. Bring a large pan salted water to the boil & add pasta. Cook for 4 mins or until tender.

2. Grill sausages until browned, then slice into chunks.

3. In deep frying pan over medium-low heat add wine, garlic, butter & kale. Cover & simmer for 5 mins until kale is tender. Remove from heat. 

4. Add beans & lemon juice to frying pan.  Then add chunks of sausage to the frying pan. 

5. Transfer pasta from water to frying pan & add 4 tablespoons of cooking water to frying pan to create sauce. 

Serve with extra parmesan!

Mackerel (or Ham) & Leek Tart

You can make this with mackerel or ham, depending on your preference. Just substitute the mackerel with ham below - you'll need about 1/2 cup of ham. 

This is a simple recipe but does require you to watch the oven. 

Serves 4

Ingredients
1 x sheet shortcrust pastry rolled out with flour (pre-made helps keep it simple)
3 x eggs, beaten
dash of milk (to go with eggs)
2 x medium leeks, chopped small
2 fillets x mackerel (pre-smoked or tinned), chopped into chunks **or 1/2 cup ham
1/2 tbsp x chives, chopped finely
Margarine to butter baking dish
Salt & pepper to season 


Instructions
1. Pre-heat the oven to 180c.  Butter baking dish on all sides where pastry will meet the edges.  

2. Lay pastry out in buttered dish so it is flat & comes up around the edges of the tray. Place an oven-proof dish over the pastry to stop it rising & cook in the oven for 15 minutes.

3. Meanwhile, steam the leeks for 5 minutes (you can boil them but then they will probably be too wet for the dish). 

4. Beat the eggs & milk in a bowl, then add in the broken mackerel with chives into the eggs. 

5. When the pastry has cooked for 15 minutes, take it out of the oven & lay the leeks evenly over the base of the pastry.  Pour the egg-mackerel mix over the leeks & spread the mackerel pieces out.  Cook for a further 25 minutes in the oven.

6. Enjoy with a salad! 

Salmon, spinach & kale lasagne

My boyfriend made this for me one night after my course to show me his support to feed my brain. It was so yummy! 

Maybe serve it with a green leafy side salad. 

Serves 4

Ingredients

200 g lasagne sheets (you could use gluten free)

200 g fresh salmon fillets, peeled, boned & diced

2 handfuls baby leaf spinach

1 tbsp x olive oil

Salt & pepper

Optional: 1 cup x flower sprouts

White sauce:

1 tbsp x butter

1 tbsp x plain flour

1/4 litre milk

4 tbsp x grated cheddar cheese

1/4 tsp x grated nutmeg

Instructions

1. Preheat oven at 180C & butter lasagne baking pan. 

2. Heat olive oil in frying pan over a low heat. Add salmon & spinach, stirring occasionally leave to cook gently until soft. Season with salt & pepper. 

3. If adding flower sprouts, steam or boil them for 4 minutes and add to the salmon & spinach mix. 

4. To make white sauce, in a sauce pan melt the butter over a medium heat. 

5. Add the flour to the butter and mix in thoroughly for about 1 minute. 

6. Slowly add the milk to the butter & flour mix, ensuring it is fully mixed in before adding more milk.  Constantly stir until it thickens into a creamy consistency. Remove from heat & add nut meg. 

7. Take a ladle of the white sauce & mix it into the fish & salmon mix. 

8. Pour half the salmon mix into the baking pan, spreading it out evenly across the pan. Place one layer of lasagne sheets over the salmon mix. Pour some white sauce over the lasagne sheets. Pour the second half of the salmon mix over, layer the lasagne sheets and then white sauce over the top. 

9. Sprinkle the cheese across the top of the dish. 

10. Bake in the oven for 40 minutes until golden on the top.