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.

Crustless Tofu Quiches

Super yummy & brain food! I made these to accompany the green bean, broccoli & tomato salad also posted on the blog. 

Serves 3 

Ingredients
1/2 tbsp x olive oil 
1 tsp x garlic, minced
1/2 cup x bell pepper, chopped
1 cup x mushrooms, chopped
1 tsp fresh chives (or one green onion), minced
1 tsp minced fresh rosemary (or 1/2 tsp. dried, crushed)
black pepper to taste

350g firm silken tofu, drained of water 
1/4 cup x plain soymilk
2 tbsp  x nutritional yeast
1 tbps x cornstarch (may sub another thickener such as arrowroot or potato starch)
1 tsp x tahini (preferred) or cashew butter
1/4 tsp x onion powder
1/4 tsp x turmeric powder
1/2-3/4 tsp x salt

Instructions
1. Preheat the oven to 190 C. Grease muffin cups/tray with butter or non-stick spay. 

2. In frying pan heat oil over moderate heat & sauté the garlic, bell peppers, and mushrooms over medium heat until the mushrooms just begin to exude their juices. Stir in the chives, rosemary, and freshly ground black pepper, and remove from the heat.

3. Place the tofu, soya milk, yeast, tahini, onion powder, turmeric & cornstarch  into a food processor or blender. Process until completely smooth and silky. 

4. Add the tofu mixture to the vegetables and stir to combine. Spoon equally into the muffin cups: it will fill regular muffin cups about halfway.

4. Put the muffin pan into the oven and immediately reduce the heat to 175 C. Bake for approximately 25-35 minutes depending on your oven, until the tops are golden and a knife inserted into the middle of a quiche comes out clean. 

5. Remove from the oven and allow them to cool for about 10 minutes. 

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.