Autumn recipes to boost your serotonin levels

Serotonin Boosting Foods

• Nuts, seeds, wholegrains, pulses, leafy green vegetables: spinach, kale, chard. Avocado, garlic, squash and soya products.
• Try a breakfast of natural yoghurt, nuts, seeds and fruit. A few pieces of dried fruit are rich in iron – so even better. Figs are also a great option.
• Include foods rich in omega-3 fats: oily fish, hemp seeds and oil and chia seeds. 

Squash and pumpkin are available in abundance at the moment. High in Vit A, C and B (group) they provide a rich source of anti-oxidant vitamins and fibre.

Squash with Yellow Peas

A simple and warming stew which is great eaten straight away or left until the next day.

• 150g Yellow split peas (red lentils can be used)
• Coconut oil for frying
• 2-3 cloves of crushed garlic cruhed (according to taste)
• Thumb size piece of grated fresh ginger
• 1 chopped chilli (if you like it spicy)
• 1 medium onion
• ½ tspn Turmeric
• ½ tspn Mustard seeds
• ½ tspn ground cumin
• ½ tspn ground coriander
• 1 medium squash or pumpkin peeled and diced into large chunks
• 2 fresh tomatoes (roughly chopped)
• 300mls vegetable stock

Soak peas in lukewarm water for 30-60mins. This will reduce the cooking time. Fry the garlic and ginger in the coconut oil. Add the onions and spices and continue to fry until onions are soft. Add tomatoes and continue to fry for a few minutes. Add pumpkin/squash, peas and vegetable stock. Simmer until the peas are cooked. (30-45mins).

Serve on it’s own with a spoonful of natural yoghurt or with a small portion of quinoa.

Pesto Stuffed Squash

For this recipe use small squash or pumpkin.

Pesto and bacon stuffing (omit the bacon for a vegetarian option)

Chop and fry a few rashers of streaky bacon (or lardons) until crispy and remove from the pan.

Cook 100g quinoa (as directed on the packet) and set aside.

Pesto

• 100g walnuts
• Large bunch of basil (including the stalks)
• 1 cloves of garlic – crushed
• 50g Parmesan
• Juice of ½ lemon
• 75 mls olive oil

Blitz all ingredients (except oil) in a food processor until it reaches your preferred consistency. I prefer it to still have a crunch of walnuts. Stir in the oil. 

Combine bacon, quinoa and pesto for the stuffing.

Half and de-seed the pumpkins, leaving the skin on. Stuff with the pesto mixture. These can be prepared in advance and stored in the fridge until ready to bake.

Cover with foil and bake until the pumpkins are soft – 40-45 mins at Gas 4/180c. Remove the foil for the last 5-10 minutes of baking to crisp the top.

Serve with a green salad or steamed iron rich vegetables e.g. kale, chard or spinach.