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.

Kale, Eggs & Beans

This one can make a healthy breakfast, but you don't have to. It takes 12-15 minutes to make. 

This dish has over 200%* vitamin C, and manganese, plus 100% of your magnesium and almost 70% B-6 making this dish great for helping co-ordination & dizziness, emotional issues and insomnia. The 21% vitamin D in the eggs & 12% vitamin E in dried chillies will go towards reducing fatigue, whilst the barlotti beans provide 25% B-1 and 90% folate that support your B-12 and nerve function in the brain, increasing effectiveness of B-12 in your diet. 

*Recommended Daily Allowance

Serves 2

Ingredients

100 g x kale, cut up without spines

1 x onion, diced

2 x garlic cloves, diced

2 x eggs

1/2 tin x barlotti beans, pre-cooked and drained

1 cup x vegetable stock

1 tsp x paprika
1/2 tsp x fennel seeds
1/2 tsp x dried chillies

Instructions

1. In deep frying pan over medium heat, cook onion & garlic for 1-2 minutes. Add SPICES and leave to cook for further 2 minutes. 

2. Add half the kale to the frying pan & let it wilt (approx. 2 mins). Add other half of kale & leave to wilt. 

3. Add barlotti beans and vegetable stock to pan, & leave to cook for 6 mins, stirring occasionally. 

4. Make little indents in the cooked kale & break eggs into these gaps. Leave to cook the eggs (approx. 2 mins). 

5. Serve and enjoy!

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!

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!

Peppers stuffed with Baby Beetroot

Oops! I'd eaten it all before I remembered to take a photo - so delicious!  This makes a yummy snack!  Takes 5-10 minutes depending your grill. 

Bell peppers have well over 100% of your RDA for Vitamin C plus 10% RDA of B-6, whilst baby beetroot is rich in B-6 with lots of magnesium and manganese.  This makes this dish great for insomnia, depression, anxiety and dizziness. 

Serves 2

Ingredients

2 x bell peppers, halved

150 g x baby beetroot (pre-cooked), sliced

Instructions

1. Grill the peppers until they are soft & slightly golden on the edges.

2. Place the beetroot inside the peppers & 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.

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. 

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. 

Okra and Tomato Stir fry

My sister made this for me to accompany a roast chicken & I'd eaten most of it before I remembered to take a photo! 

Okra is high in vitamin C, magnesium and is 10% of your RDA for manganese (some B6 and lots of vitamin K), so combined with the garlic and tomatoes this makes the blog. 

Serves 2

Ingredients
300 g x okra
2 tbsp x olive oil
4 x garlic cloves, thinly sliced
1/2 lemon, juice
200 g x cherry tomatoes, halved
1/2 tbsp x chopped coriander
2 tbsp x water
Salt & pepper to taste

Instructions
1. Over a high heat DRY fry the okra until it begins to blister (almost popping seeds).

2. Reduce heat to medium and add olive oil & garlic for 2 minutes. 

3. Add tomatoes, lemon juice & coriander for a further 2-3 minutes, so tomatoes warm through. Season to taste. 

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!

Blueberry, Kale & Quinoa Salad

The last day of my course & I made this salad. It's a bit fruity!

Ingredients
1/2 cup x blueberries
1/2 cup x quinoa
1 cup x water
50 g x kale, shredded & spines removed
75 g x feta cheese, cubed
1/2 lemon juice
1 tbsp x olive oil
1/2 cup x sliced almonds (I only had whole ones but flaked is better)

Instructions
1. Boil 1 cup of water in saucepan & add quinoa.  Cook according to instructions on packet. 

2. Meanwhile, steam kale for 5 minutes.

3. Mix feta, kale, almonds, blueberries & quinoa in bowl. Drizzle lemon juice & olive oil over the salad & mix. 

Tofu, Tomato, Flower Sprout Rice Salad

Flower sprouts are not commonly found, but are a cross between broccoli and kale - so a dream super brain food! They taste a little nutty and look like flowered sprouts of mini kale bunches. If you can't get flower sprouts you can substitute with kale. 

Serves 2 

Ingredients

200g flower sprouts (200g kale as alternative)

50g silken tofu, cubed

2 tomatoes, chopped into cubes

1/3 cup basmati rice

1 tbsp sunflower seeds

1 tbsp pumpkin seeds

Piri piri lemon sauce: 

1/2 red onion

2 cloves x garlic

1 bird's eye chilli (remove stalks)

1 tbsp x sweet smoked paprika

1 lemon, juice

2 tbsp x white wine vinegar

1 tbsp Worcestershire sauce

Instructions

1. In boiling water, boil the rice for 20 minutes or until soft depending on the packet. 

2. Meanwhile, steam flower sprouts/ kale for 5 minutes and drain. 

3. Mix all piri piri sauce ingredients into blender & whizz until smooth. If you don't have a blender you can cheat with a pre-made piri piri lemon sauce. 

4. Combine tomatoes, tofu, flower sprouts/ kale, sunflower seeds, pumpkin seeds & rice in a bowl. Mix in piri piri lemon sauce. 

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.