Spinach and Feta Egg Muffins

Give your brain a morning boost with this make-ahead breakfast with magnesium-rich spinach and choline-packed eggs.

Ingredients

• 4 large high-welfare eggs
• 1/2 cup / 60g feta cheese, crumbled
• 2 cups / 60g fresh spinach, chopped
• 1 tbsp extra virgin olive oil
• Salt and freshly ground pepper, to taste
• Pinch of fresh oregano or rosemary (optional)

Directions

1. Preheat the oven to 350°F or 180°C.
2. Lightly grease a muffin tin with the olive oil.
3. In a deep mixing bowl, whisk together the eggs until smooth. Season to taste and add the fresh herbs if using.
4. Stir in the chopped spinach and crumbled cheese and mix well until fully combined.
5. Pour the mixture into the muffin tin. Be careful to only fill each cup halfway, as you will need to leave room for the muffins to expand as they’re cooking.
6. Place in the oven for 15-18 minutes, until the egg is fully set and the muffins are lightly golden brown.
7. Leave the muffins to cool slightly and then turn the tin over to allow them to pop out. Serve immediately or refrigerate for later use.

Warm Quinoa and Apple Breakfast Bowl

Ideal for chilly mornings, this protein and antioxidant-packed breakfast will help to keep you full, focused, and ready for the day ahead.

Ingredients

• 1/2 cup quinoa, cooked
• 1 small red apple, grated
• 1 cup (250ml) milk of your choice
• 1 tsp cinnamon, powdered
• 1/2 tsp ginger, powdered
• 1 tbsp raisins
• 1 tsp honey
• Handful fresh berries (optional)

Directions

1. Combine the quinoa, milk, apple, cinnamon, ginger and raisins in a small saucepan.
2. Warm gently over a low heat, stirring until the apple is cooked and the porridge reaches the temperature you like (perhaps five minutes).
3. Spoon the mixture into a bowl, drizzle with honey and top with berries if using.

Sweet Potato and Black Bean Tacos

Filled with fiber, protein and vitamin-rich veggies, this is a wholesome, hearty meal to keep your tummy — and your brain — happy all day.

Ingredients

• 4 small wholegrain tortillas
• 1 medium sweet potato, peeled and diced
• 1 can / 1 ½ cups / 400g black beans, drained
• ½ can / ½ cup / 150g loose corn
• 1 avocado, diced
• 1/2 lime, juiced
• 1 tsp cumin
• 1 tsp garlic powder
• Salt and freshly ground pepper, to taste
• Fresh chilies, crumbly cheese and coriander (optional)

Directions

1. Preheat the oven to 400°F or 200°C.
2. Coat the sweet potato in the olive oil, cumin and garlic powder, season well and place in the oven for about 20 minutes, tossing once halfway through.
3. Once they’re tender, tip the potato into a mixing bowl and stir in the avocado and corn. Stir well to combine.
4. Spoon the mixture evenly onto the tortillas, and top with your choice of chilies, cheese or coriander.

Turkey Meatballs with Wholegrain Spaghetti

A family favorite, turkey is a great source of tryptophan, which might help to produce the “happy hormone”, serotonin.

Ingredients

• 5 cups / 400g lean turkey mince
• 1 high-welfare egg, beaten
• ½ cup / 50g wholegrain breadcrumbs
• 1 can / 1 ½ cups / 400g tomatoes, chopped
• 2 garlic cloves, minced
• 3 dry cups / 300g wholegrain spaghetti
• 1 tsp dried oregano
• Salt and freshly ground pepper, to taste
• Parmesan, grated (optional)

Directions

1. Mix the turkey mince, egg, breadcrumbs and dried oregano in a large bowl. Using wet hands, roll the mixture into small golfball-sized meatballs.
2. Heat half the olive oil in a heavy-bottomed frying pan until medium hot and then add the meatballs, cooking gently until browned all over (about 5-6 minutes).
3. When they’re done, remove the meatballs and place them on some paper towels to rest.
4. Place a large pot of water on the stove, add a pinch of salt, and bring to the boil.
5. Using the same frying pan, heat the remaining olive oil and saute the garlic until fragrant but not browned. Add the chopped tomatoes, reduce the heat and leave to simmer for about 10-12 minutes.
6. Meanwhile, add the pasta to the boiling water.
7. Put the meatballs back into the frying pan, mix well with the sauce and cook until the turkey is cooked through and the sauce has thickened.
8. After about ten minutes, both the turkey and the pasta should be done. Drain the pasta and place a swirl on your plate. Top with a spoonful of sauce and meatballs.
9. Add a fresh grind of black pepper and a sprinkle of Parmesan, if using. Enjoy while piping hot!

Lemon and Herb Risotto with Asparagus

Rich in folate and serotonin-supporting tryptophan, this simple supper will keep your brain and belly healthy.

Ingredients

• 1 cup / 200g Arborio rice
• 3 cups / 750ml vegetable stock, warmed
• 2 cups / 200g asparagus, cut into 1-inch pieces
• 2 garlic cloves, minced
• 1 large shallot, finely chopped
• 1 lemon, juiced and zested
• 1 tbsp extra virgin olive oil
• 2 tbsp fresh parsley, chopped
• Salt and freshly ground pepper, to taste
• Parmesan, grated (optional)

Directions

1. Warm the olive oil in a high-sided pan over medium heat. Add the shallot and saute for a couple of minutes until softened. Add the garlic at the end, being careful not to burn it.
2. Tip the rice into the pan and cook for 2 minutes, stirring regularly to ensure it’s fully coated in oil and completely combined with the shallot and garlic.
3. Add a ladleful of warmed stock to the pan, stirring continuously. Once that’s absorbed, add another ladleful. Repeat this process for about 18 minutes, allowing the rice to soak up the stock slowly.
4. When the rice is almost cooked, stir in the asparagus and cook for a further 5 minutes until softened.
5. Remove the pan from the heat and add the lemon juice and zest as well as the parsley and Parmesan (if using). Season to taste and serve immediately.

Carrot Cake Energy Balls

Perfect for a quick mood-boosting snack, this sweet treat combines warming spices with plenty of fiber, vitamins, and healthy fats.

Ingredients

• 1 cup / 120g carrots, grated
• ½ cup / 50g rolled oats
• 1/4 cup / 25g almond flour
• 1/4 cup / 30g walnuts, chopped
• 1 tbsp / 10g chia seeds
• 2 tbsp / 30g honey
• 1 tsp cinnamon, ground
• ¼ tsp ginger, ground
• A pinch of salt

Directions

1. In a large bowl, mix together the grated carrots, rolled oats, almond flour, honey, spices and salt. Stir until well combined. Fold in the walnuts and chia seeds.
2. Line a baking sheet with parchment paper.
3. Take one tablespoon of mixture and using your hands, roll into a small ball. Place onto the prepared tray and repeat the process until you’ve used up all the mixture. Place the tray into the fridge for at least 30 minutes (ideally overnight).
4. Enjoy immediately or store in an airtight container for up to a week.