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!
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.
Another simple & tasty dish for when you just need some meat!
Chorizo has 25%* vitamin B6 and 33% vitamin B12, and white beans give you 20% magnesium, 40% manganese & 16% B6. The dried herbs and spices add B6, manganese & vitamin E - so this dish helps if you have insomnia, exhaustion & dizziness or co-ordination issues. It will also help depression & anxiety a bit too.
*Percentages are of your Recommended Daily Allowance (RDA).
Remember to check out the beginner posts about symptom nutrients and which foods contain those nutrients to help you pick your recipes.
It should take you 10-15 minutes to make, so it's good when you're hungry.
Serves 2
Ingredients
100g x chorizo sausage, cut into mouth-sized chunks (spicy or not depends on your taste)
1 x red pepper, cubed
1 x red onion, diced
1 tin x white beans (pre-cooked cannellini is my preference)
1 tsp x cumin
1 tsp x oregano
1/2 tsp x chilli powder (or fresh diced)
1/2 tbsp x olive oil
Instructions
1. Heat olive oil over medium heat in frying pan & add red onion for 2 minutes.
2. Add cumin, oregano & chill powder, stir in & cook for a further 2 minutes.
3. Add the chorizo & pepper to the pan, stir it in & let it cook for 5 minutes.
4. Add white beans to the pan & stir through for 2 minutes.
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!
