Method

1. Preheat oven to 180 degrees C/Gas mark 4 and grease a 20cm square baking tin with coconut oil
   
2. In a bowl mash the bananas with a fork until almost smooth. Next, melt the coconut oil, honey and peanut butter together over a low heat in a large pan. Once melted, remove from the heat and stir in the mashed bananas.
   
3. Once the bananas are thoroughly mixed in, stir in the oats and flaxseeds and mix well until a sticky mixture is formed.
   
4. Transfer this mixture to the prepared tin, pressing down well to ensure the mixture is compact, then bake in the oven for 20 minutes, or until golden brown.
   
5. Allow to cool completely before cutting into pieces.
   

Key Ingredients:

Brown rice, bulgur wheat, oats - high in B vitamins

Salmon - rich in omega 3

Green leafy vegetables, such as Kale  - all greens are very high in magnesium

Prawns - packed with zinc and some omega 3.

Pumpkin seeds - packed with zinc

Salmon and king prawn skewers with citrus quinoa salad.

Brunch/light lunch/snack

Lunch/dinner

Creamy egg and rye decker with wild rocket.

Serves 1

ingredients

• 2 hard boiled egg, shelled
  
• 1 tablespoon live probiotic yoghurt
  
• 1 sprig fresh chives, finely chopped
  
• 1 slice rye bread
  
• pinch of smoked paprika
  
• small handful wild rocket
  
• sea salt and black pepper
  

Serves 1-2

Ingredients

• 1 large salmon fillet, skinned and cut into cubes
  
• 100g raw peeled king prawns
  
• 100g quinoa
  
• 2 teaspoons vegetable stock powder, or 1 vegetable stock cube
  
• 15g fresh parsley, finely chopped
  
• grated zest and juice of 1 lime
  
• sea salt and black pepper
  

Method

1. Put the new potatoes in a pan,  cover with boiling water and simmer for 15-20 minutes, or until tender. Drain well and set aside.
   
2. Put the kale in a large bowl and tear the leaves into small bite-size pieces, discarding any thick, tough stems. Drizzle the olive oil and a good pinch of salt over the kale and massage it in with both hands. This will make it wilt and take on the same texture as cooked kale. Once soft and wilted, move on to making the sauce.
   
3. Put the chopped garlic and chilli, peanut butter, soy sauce, honey, five-spice powder and 4 tablespoons water in a small bowl, and mix well. The mixture will look separated at first, but keep stirring and it will come together to make a wonderful satay-like sauce. If it too thick, add a little more water.
4. Add the sauce to kale and stir well. Once all of the sauce is mixed into the kale, cut the potatoes and cherry tomatoes in half, and add them to the kale and stir again. Garnish with coriander and serve.
   

Method

1. Put the boiled eggs in a small bowl and mash them with the back of a fork to make a fine, crumbly mixture.
   
2. Add the yoghurt and chives to the eggs, season with salt and pepper, and stir together to make a creamy egg spread.
   
3. Put a nice dollop of the egg spread on top of a slice of rye bread, and top with a little paprika and the wild rocket. Enjoy!
   

Stress-busting recipes.

Stress-free smoked mackerel pate

Serves 2-3

Ingredients

• 3 smoked mackerel fillets
  
• 3 tablespoons live probiotic yoghurt
  
• juice of 1/2 lemon
  
• 1 tablespoon capers, drained and chopped
  
• sea salt and black pepper
  

Kale and potato salad with peanut chilli sauce

Serves 2

Ingredients

• 8 new potatoes
  
• 200g raw curly kale
  
• 1-2 tablespoons olive oil
  
• 2 garlic cloves (finely chopped)
• 1 red chilli, finely chopped
  
• 3 heaped tablespoons peanut butter (no added salt or sugar)
  
• 1 tablespoon dark soy sauce
  
• 2 teaspoons honey
  
• 1/2 teaspoon five-spice powder
  
• 10 cherry tomatoes, halved
  
• 3-4 sprigs fresh coriander
  
• sea salt
  

Eat less of these:

• refined carbohydrates (white flour, white rice, pasta)​
  
• sugar
  
• tea, coffee, colas
  
• saturated fats
  
• fizzy drinks
  
• artificial sweeteners
  
• fruit juice
  
• foods labelled low fat, low calorie or diet
  
• reduce red meat and cow's dairy products
  
• margarines
  
• reduce alcohol (especially beer)
  

Method

1. Preheat the grill to high. Take some metal skewers and thread alternating cubes of salmon and king prawn onto them. Season with salt and pepper. Place under the grill for about 10 minutes, turning them 2-3 times.
   
2. Bring a pan of water to the boil and add the quinoa. Add a couple of teaspoons of vegetable stock powder or a vegetable stock cube to the water to give greater depth of flavour, and cook for 10-15 minutes. When cooked, the grains should look translucent and have little white tails on the side.
   
3. Place the cooked quinoa into  bowl and stir in the chopped parsley. Add the zest and juice of the lime. Season with salt and pepper and stir well.
   
4. Put some of the quinoa salad onto serving plates and place the cooked skewers on top. Serve with a rocket salad.
   

(Source: The Medicinal Chef - Dale Pinnock)

Banana-peanut oat bars

Makes 8 bars

Ingredients

• 1 tablespoon coconut oil
  
• 3 very ripe bananas
  
• 1 tablespoon honey
  
• 2 tablespoons crunchy peanut butter
  
• 280g porridge oats
  
• 2 tablespoons flaxseeds

​​

Method.

1. Flake the mackerel fillets into a food processor, discarding the skin. Add the yoghurt and lemon juice and season with sea salt and black pepper.
2. Process at slow speed, then stir in the capers, reserving a few to sprinkle over the top. If you prefer a coarser texture, you can mash it with a fork instead. Serve it with vegetable crudités.
   

Eat these:

• protein (vegetable or animal) with every meal
  
• whole carbohydrates (rye, oats, brown rice, corn pasta, quinoa)
  
• mineral water, herbal teas, grain coffee
  
• essential fatty acids (oily fish, nuts, seeds, avocados)
  
• spices (cloves, turmeric, cinnamon, bay leaves)
  
• organic live plain yoghurt, goats and sheep's cheese
  
• fish and eggs
  
• beans (lentils, kidney beans, chick peas etc) and organic soya products.
• ​Vegetables and berries