Japanese style Salmon & Avocado Rice

The only cooking required for this dish is the rice, the other ingredients just marinade in the fridge for 12 minutes. It makes a lovely refreshing dish. 

The salmon provides over 200%* B-12, over 100% Vitamin D, and 50% Omega 3s. The combined ingredients then give you 100% B-6, over 400% Vitamin C, 100% magnesium and some manganese. This dish can assist with insomnia, memory, dizziness, fatigue and emotional issues, with the B-6 aiding your confusion and light sensitivity. 

As a bonus there is over 90% calcium and 80% iron in this dish - this helps the brain in a couple of ways. The calcium is used to help transmit messages to the inside of the brain cells aiding with memory, it also helps the body absorb vitamin D, so it is best to have vitamin D with calcium in your meal. Iron is important for haemoglobin & carrying oxygen around the body, which in turn makes you feel more energised. 

*Recommended Dietary Allowances (RDA)

Serves 2

Ingredients
300 g x sushi rice or white basmati rice
100 g x smoked salmon, sliced
2 small, ripe avocados, cubed 
1  x lemon, juice
4 tsp x light soy sauce
4 tsp x toasted sesame seeds
2 x spring onions, thinly sliced
1 x red chilli, deseeded and thinly sliced
small handful coriander leaves

Instructions
1. Boil rice in a saucepan for 10-12 mins until the rice is almost cooked, then remove from the heat & leave for 5-10 mins.

2. Place salmon & avocado in a shallow bowl. Drizzle over the lemon juice, soy, chilli, spring onions & sesame seeds then mix in well, making sure everything is evenly covered. Leave in the fridge to marinate for 10 mins.

3. Serve salmon & avocado mix on top of rice & sprinkle coriander over the dish (omitted in photo as I had run out). 

Not Greek Salad with sardines and chickpeas

Based on a Greek Salad this has sardines, chickpeas & pepper added to it. These additional ingredients really help with providing nutrients for the brain. As I don't like raw red onion I used spring onion, but pick your preference. No cooking means it's super quick to make!

The sardines are packed with over 100%* B-12, 60% Omega 3s, 48% Vitamin D and some B-6 too. The chickpeas contain 28% magnesium and 25% B-6. For a high vitamin C kick the bell pepper, tomatoes and coriander contribute over 200% Vitamin C, plus some help from feta cheese that also contains 28% B-12 and 20% B-6.  This dish should really help with dizziness, emotional issues, insomnia, fatigue, memory and to some extent confusion and light sensitivity. 

* Percentages are of your Recommended Daily Amount (RDA). 

Serves 4 or 2 giant lunches

Ingredients

1 x Red bell pepper, diced
1 x Spring onion (or red onion), diced
1 tin x chickpeas (pre-cooked), drained
1 tin x sardines (pre-prepared), roughly chopped
8 x cherry tomatoes, halved
1 tbsp x coriander, chopped
1/2 x cucumber, skinned & diced
100 g x feta cheese, cubed
75 g x olives (green or black as you prefer)

Instructions
1. Compile all in a bowl & enjoy!

Oyster Pork Stir Fry

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.

Courgette & Broccoli Soup aka 'Green soup'

A simple and tasty soup full of healthy greens. If you want to make it less healthy you can add in some stilton or parmesan cheese! 

Serves 4

Ingredients
2 x medium courgettes, diced
1 x broccoli head, chopped into 1/4 inch pieces
1 x garlic clove, chopped finely
1 cup x frozen peas
1 tin x cannellini beans, drained
2 tsp x basil pesto
500ml x vegetable stock
1 tsp x olive oil
Salt & pepper 

Instructions
1. In large sauce pan, heat the olive oil over a medium heat & add the garlic for 2 minutes until you can smell the aroma. 

2. Add the courgette & broccoli to the sauce pan for 1 minute. 

3. Add the stock and cannellini beans, bring to the boil & then let it simmer for 12 minutes. 

4. Pour in the frozen peas & let it cook for a further 3 minutes.  

5. Turn off the heat, add the pesto & puree until smooth texture. 

6. Reheat when you want to eat it with some crusty bread.  If you want to add cheese, do it on the reheat phase & allow it enough time to melt into the soup (approximately 3 minutes). Season with salt & pepper to taste. 

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! 

Broccoli, Green Bean & Cherry Tomato Salad

Veg salad to accompany the crustless tofu quiches.

Serves 3

Ingredients
1 x Broccoli head, chopped into mouth sized chunks
50 g x Green beans, ends removed & chopped in half
12 x Cherry tomatoes, halved
1 tbsp x Sesame seeds

Instructions
1. You can have this all raw, so combine all ingredients into a bowl & enjoy OR

2. Steam the broccoli & beans for 5-8 minutes. Then combine with cherry tomatoes & sesame seeds. 

Detox Soup

This is a simple soup that you can eat tonnes of & never seem full!  Sometimes I like to add in jerusalem artichokes if they're in season. 

You can forget the parsley & lime juice if you don't have them in stock. I'm posting 2 photos to show it with and without broccoli. 

Serves 4 
Ingredients
2 bunches x spring onions or 1 x large leek, finely chopped
1 x small cauliflower, chopped to bite sized chunks
1 x small broccoli, chopped to bite sized chunks
1-2 tsp x cumin powder
1-2 tsp x coriander powder
4-5 large ripe tomatoes or 400g tinned
2 x garlic cloves, crushed 
1/4 tsp x cayenne pepper
1 litre x vegetable stock
1 tbsp x olive oil
1 x lime, juice
Handful x Flat leaf parsley, roughly chopped

Instructions
1. Heat olive oil in large saucepan over medium heat.  Add cauliflower, spring onion/leek & garlic with coriander, cumin & cayenne pepper for 3 minutes. 

2. Add vegetable stock & bring to boil. Reduce to simmer & cover for 20 minutes. 

3. Add tomatoes & lime juice to saucepan & simmer for 10 minutes. 

Broccoli, Artichoke & Sardine Salad

This recipe doesn't require too many fresh ingredients, so can be quite good if you're on the move. 

Ingredients
1 x broccoli head, chopped into mouth sized chunks
1/2 jar x artichoke hearts in olive oil, chopped into quarters
1 tin x sardines in tomato sauce, chopped
10 - 15 chilli olives (plain if you prefer is fine), chopped in half
Handful x lettuce leaves (optional)
1/2 lemon, juice
1 tspn x paprika

Instructions
1. Combine broccoli, artichoke hearts, sardines, olives & lettuce leaves into a bowl.

2. Pour over lemon juice, paprika & olive oil from artichoke hearts. Mix in well. 

Kale, Kipper & Rye bread for breakfast

A filling and rounded breakfast to start the week.  This can take a bit of time juggling so I'll set out the times in order. 

Serves 2

Ingredients
2 x kipper fillets, smoked
50 g kale, spines removed
2 x medium eggs
2 x slices rye bread
Salt & pepper 

Instructions
1. Cook kippers according to instructions - if in a bag then boil in the bag for 14 minutes. 

2. Steam kale for 7 minutes. 

3. Grill rye bread until lightly toasted.  Meanwhile, boil egg for 4-7 minutes depending on how hard you like it. 

4. Combine on plate & season with salt & pepper to taste. If you have chilli salt I think this adds something extra delicious!

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. 

Warm Broccoli & Mackerel Quinoa Salad

Serves 2

Ingredients
1 x broccoli head, chopped into small florets
1/2 cup quinoa
1 cup water
50 g feta, cubed
2 x tinned mackerel fillets, chopped into bite sized chunks
1 tbsp x pine nuts, toasted
1 tbsp x walnuts, roughly chopped
1/4 cup x sun blushed tomatoes
2 x spring onions, chopped
1 tbsp x French vinaigrette dressing

Instructions
1. Heat water until boiling & add quinoa for 10 minutes. Then turn off heat & leave to stand until all the water is absorbed.

2. Steam broccoli florets for 5 minutes. 

3. Lightly toast pine nuts in frying pan on dry heat until golden brown & slightly fragrant. 

4. In salad bowl, mix together spring onions, sun blushed tomatoes, walnuts & mackerel. Add quinoa and broccoli when cooked. 

5. Add vinaigrette to salad & mix in. 

Salmon & Kale Quinoa Salad

My next packed lunch this week was another salad. It's a bit more pricey because of the salmon, but I reckon it can survive tinned salmon as a cost saver.

Serves 4 (or 2 big lunches)

Ingredients
200 g kale, chopped & big spines removed
3 cloves garlic, crushed
1 x can artichoke hearts
1 salmon fillet, cubed (tinned or sheets work fine)
1 cup dried quinoa
2 cups water
1/2 cup parmesan, large shreds
1 tbsp olive oil
2 tbsp pine nuts, toasted
Salt & pepper to season

Dressing:
1/3 cup white wine vinegar
3 tbsp olive oil
2 tsp honey

Instructions
1. Heat water in pan until boiling, then add quinoa to boil for 10 minutes. Turn off the heat & leave for 10 minutes to allow quinoa to absorb all the water. 

2. Meanwhile, toast pine nuts in deep frying pan on dry heat until golden colour & fragrant (4 mins). 

3. Leave pine nuts on plate and re-use the deep frying pan to heat 1 tbsp olive oil on medium heat for 2 mins then add garlic & leave to warm until fragrant (2 mins). 

4. Add kale to garlic & stir in. Leave it to wilt in pan (2 mins). Keep turning the leaves to make sure that they all wilt. 

5. Turn off heat under frying pan & add artichokes, fish, pine nuts, parmesan & quinoa (when ready). Season with salt & pepper. 

6. Make dressing - add honey, vinegar & oil into a jar and shake/stir if no lid until combined. Pour over salad & mix together. 

Tofu, Kale & Avocado Salad

For the next 2 weeks I am doing a course, so I need some packed lunches to feed my brain! 

Serves 4 (or 2 big lunches)

Ingredients
2 x avocados, cubed without skin
325g silken tofu, drained & cubed
1 tsp x sesame oil
2 tsp x sesame seeds
1/2 lemon, juice
1 spring onion, chopped 
200g kale, rinsed

1 tsp x salt
Pepper to season
Optional: 
50 g brown rice

Instructions
1. Boil brown rice for 30 minutes until soft. Make sure that there is plenty of water in the pan so it does not dry out and burn (today's lesson for me)!

2. Meanwhile, break kale into smaller chunks and steam it for 15 minutes. 

3. Whilst the rice and kale are cooking, if you haven't chopped the other ingredients then chop them into large cubes and mix all together in a big salad bowl (avocados, tofu, spring onion, sesame seeds, sesame oil & lemon juice). 

4. When the kale is cooked drain it off & chop off the spines of the leaves and then cut the leaves into smaller slices. 

5. Add the rice when it is cooked and mix all the ingredients together thoroughly.