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.

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!

Sweet Potato & Salmon Cakes with Poached Egg

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. 

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! 

Sweet Potato Lentils & Mackerel

This is a staple dish for me as you can keep frozen spinach, lentils, tinned mackerel & a squash (supplements the sweet potato) in your kitchen for ages. Then one night when there's little in the cupboards, you can make this yummy dish! 

Everyone who has tasted this has been inspired to go home & cook it!

P.s. If you're a non fish eater, just don't add the mackerel. It still tastes yummy.

Serves 4

Ingredients
2 x mackerel fillets (smoked or tinned can work fine)
1 x onion, chopped finely
1 inch x ginger, chopped finely
2 x cloves garlic, chopped finely
1-2 tsp x cumin, ground (or powder)
1-2 tsp x coriander powder
500ml x vegetable stock
1/2 cup x red or yellow lentils
2 x sweet potatoes, chopped into small cubes (can substitute with squash)
1 cup x spinach (frozen or fresh)
Pepper to taste
1 tbsp x olive oil

Instructions
1. Heat olive oil in a sauce pan, add the onion & garlic and cook for 2-3 minutes until softened. 

2. Add the sweet potato (or squash), coriander, cumin & ginger and cook for a further 2 minutes.

3. Stir in the stock, bring to the boil and add the lentils. 

4. Cover and simmer for 25-30 minutes, stirring occasionally, until the lentils are tender and the stock has been absorbed. Add a little more stock if necessary throughout. Season with sea salt and black pepper and add the spinach, heat for 1 minute (allow 10 minutes if frozen spinach).

5. EITHER:
(a) FRESH Mackerel - Heat the 1 tsp of oil in a large frying pan, place the mackerel fillets skin-side down in the pan and cook for 4-5 minutes until the skin is crisp.  Turn over, season with black pepper and cook for a further 4-5 minutes until just beginning to flake.

(b) TINNED or Smoked Mackerel - chop into chunks and add to lentil pan for 1 minute to heat through. 

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. 

Mackerel & Quinoa Salad

My boyfriend invented this salad & it's yummy!

Ingredients
1 red pepper, chopped into short strips
1.5 inch x cucumber,  cubed
1 avocado, stone removed & cubed
250 g x smoked mackerel
250 g x pre-cooked quinoa (or cook your own)
2 cups x mixed salad leaves
1 tbsp x Sunflower seeds
1 tbsp x Pumpkin seeds
2 tbsp x olive oil
1/2 tsp x balsamic vinegar
salt & pepper to season

Instructions
1. If cook your own quinoa, follow instructions on package.

2. Combine pepper, cucumber, mackerel, salad leaves, seed into a bowl. Cover in olive oil & balsamic vinegar. Season to taste & mix all thoroughly. 

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.