Tilda Mood Food Manual 2015

Page 1



Introduction 3 Tilda® Wholegrain Goodness Products 4 Top 10 Mood Foods 5 Introducing our Experts 6-7 Mood Foods part 1 8-9 Blueberry Brown Rice Porridge 10-11

We all want to feel happy and full of energy to take on life’s daily challenges. But if you sometimes feel tired, sluggish or stressed out, it’s worth considering that the food you eat may be affecting your mood. Ensuring your diet is comprised of adequate amounts of complex carbohydrates, essential fats, amino acids, vitamins, minerals and water, can help towards having a more positive mood and an increased sense of well-being.

Mood Foods part 2 12-13 Goat’s Cheese and Asparagus Risotto 14-15 Mood Foods part 3 16-17 Turkey Tagine 18-19 Mood Foods part 4 20-21 Beetroot Hummus Dip with Wholegrain Pitta Bread


Mood Foods part 5 24-25 Harissa Chicken 26-27 Mood Foods part 6 28-29 Minted Pea and Soya Bean Hummus with Wholegrain Pitta Bread

To provide further insight, Dr Christy Fergusson, a doctor of psychology and nutritional therapist, helps to explain how food can affect your emotional wellbeing as well as how to naturally improve your relationship with food and maximise your enjoyment of what you eat.


Mood Foods part 7 32-33 Chocolate Bean Brownie 34-35 Salmon & Broccoli Pilaf 36-37 More Delicious Recipes 38-39 Dr Sarah Schenker’s Delicious Low-Calorie Snacks

Introducing clinical dietitian Dr. Sarah Schenker. With a wealth of experience, Dr. Schenker has provided the nutritional information for this manual, designed to help you eat your way to happiness. As well as being a busy mum of two, Sarah is a qualified and registered dietitian, public health nutritionist and an accredited sports dietitian – so she is perfectly aware of how what we eat and drink affects our performance, wellbeing and overall mood.


More Delicious Recipes 42-43 More Delicious Recipes 44-45 Brazil Nut Hummus Dip with Wholegrain Pitta Bread


Eat Yourself Happy - Meal Planner


Christy grew up battling with ill health, from Chronic Fatigue to Irritable Bowel Syndrome. She spent years struggling with her weight and her relationship with food before realising that if she didn’t start figuring this out for herself she was never going to get better. She went on to train as a Doctor of Psychology and Chartered Psychologist. The term mindful eating is talked about a lot these days but what does it actually mean? It’s being aware of how the food we eat can affect our shape, health, mood or energy levels. We hope this manual will help you to understand more about how your diet can affect you.

Dr. Sarah Schenker’s 10 Great Apps for Health and Fitness Motivation 50-51




Tilda Wholegrain Basmati shares the tantalising flavour and magical aroma of the classic Pure Basmati rice grain, but benefits from the all the natural goodness and flavour from the untouched bran layer.

top 10 mood foods: 1.pumpkin seeds

2.chia seeds



Tilda® Wholegrain Dry Basmati Rice

Tilda® Wholegrain Dry Basmati Rice Big Bags

basmati 5.quinoa 6.chick peas



Tilda® Brown Steamed Basmati Rice

Tilda® Wholegrain Pilau Steamed Basmati Rice

Tilda® Roasted Vegetable Brown Basmati Rice



Use our handy recipe guides to find meals which are Calming, Balancing and Energising

Tilda® Brown Basmati & Quinoa Steamed Basmati Rice

Tilda® Garden Veg & Quinoa Steamed Basmati Rice

Tilda® Brown Basmati & Wild Steamed Basmati Rice (available from March)

Visit Tilda.com for more information on our products



Dr. Sarah Schenker dietitian and nutritionist

Dr. Christy


food psychologist

www.sarahschenker.co.uk Sarah’s Twitter: @SarahSchenker

www.thefoodpsychologist.com Christy’s Twitter: @DrChristyPhD

Introducing Dr. Sarah Schenker – our clinical dietitian. With a wealth of experience in healthy eating and the benefits of wholegrain rice, Dr. Schenker has provided all the nutritional information for our Mood Food Manual. s well as being a qualified registered A dietitian, Sarah is also an accredited sports dietitian and a registered public health nutritionist. She’s committed to helping people understand the impact their diet has on their health, and encouraging people to take small but effective steps in the right direction.

arah has worked with us before, on S an exciting project which introduced Basmati rice to the western world. As part of the project, she developed a new range of fun and healthy products for children which included hidden vegetables, perfect for fussy eaters. Sarah also contributed to Sainsbury’s Active Kids Campaign: developing recipes for young athletes to help them train and compete more effectively, as well as recipes for the whole family.

ith years of experience as a health W writer and broadcaster, Sarah has contributed to titles such as Reveal and Glamour, and has appeared as a consultant on Fat Club, Watchdog and across BBC Radio.

arah’s specialisms are cooking for S young children, tackling fussy eating and sports nutrition. As a busy mum with two young sons, she has plenty of opportunities to put her expertise into practice!

Having also worked as an adviser to several Premiership football clubs, Sarah is experienced in discussing the role of healthy eating in sport.


Being one of the only Chartered Psychologists in the UK and also trained as a Nutritional Therapist she brings a unique approach to both addressing our health problems naturally and to understanding and transforming our relationship with food. r Christy Fergusson PhD CPsych, MSc, D BSc Hons, BA Hons, DHyp, MBSCH, MBPS, MBANT is a Doctor of Psychology Chartered Psychologist, Nutritional Therapist, Clinical Hypnotherapist and Hay House Author. Dr Christy has a PhD, MSc and BA Hons in Psychology, she is a Chartered Psychologist with the British Psychological Society, a Nutritional Therapist with the British Association of Nutrition & Nutritional Therapy and a Clinical Hypnotherapist with the British Society of Clinical Hypnosis. Dr Christy is the food psychologist for Channel 4’s Secret Eaters and has also appeared on GMTV This Morning, the BBC and was the resident nutritionist for STV’s the Hour. She is also a Sun Columnist and the in house nutritional expert for Women’s Health Magazine and does their ‘Life On A Plate’ column where she has analysed the diets of everyone from celebrities to Olympic atheletes.


hristy is a regular on the popular C McAulay & Co show and is often featured on national radio. She has also appeared in national press including The Sunday Times, The Express, The Sun, The Daily Record and popular magazines such as FHM, Women’s Health, Top Sante, Women’s Fitness, No.1 Magazine, Spirit & Destiny, ELLE, NOW and Grazia to name a few. hrough a combined integration of her T expertise in nutrition, psychology and hypnotherapy she created her company The Food Psychologist. She has also published her first book Hot, Healthy, Happy with Hay House. Christy began her career as an academic conducting large scale research studies on chronic illness. Nowadays she runs a successful company offering expert psychological and nutritional advice to individuals and companies all over the world.

Chia Seeds

top 23 mood foods

source of

How could eating Chia Seeds affect your mood?

to make you feel good


Dr Sarah Schenker says… Chia seeds are rich in fibre, calcium, potassium, iron, phosphorus and magnesium. Just one tablespoon of chia seeds contains 5 grams of fibre. So adding a tablespoon of chia seeds to your breakfast is a great way to increase your fibre intake and stabilise blood sugar levels.

To help you eat your way to happiness Dr Sarah Schenker and Dr Christy Fergusson highlight foods which are not only good for your physical health, but your mental wellbeing too.

Chia seeds also become gel-like when soaked. These are excellent for helping to clear bile from your digestive system and cleanse your gut.

Dr Sarah Schenker also advises how you can incorporate these ingredients into your diet, and we have included a handy meal planner with delicious, yet simple recipes. So why not try adding some of these mood foods to your weekly shopping basket?



Dr Christy Fergusson says…

Chia seeds are also rich in protein and packed full of tryptophan, an amino acid that encourages good mood, sleep and a sense of calm. How to incorporate chia seeds into your diet

Pumpkin seeds


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How could eating pumpkin seeds affect your mood?


Dr Sarah Schenker says… Pumpkin seeds contain tryptophan; the amino acid needed to make several important hormones including the mood-regulating neurotransmitter serotonin. Serotonin plays a role in fighting anxiety, promoting good moods and producing the hormone melatonin to help regulate your sleep pattern.

Dr Christy Fergusson says…

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During the winter months, we can experience a drop in our serotonin levels as a result of a lack of sunshine. Cue the winter blues. One way our body tries to deal with the slump is to reach for sugary snacks as a pick-me-up. We can often feel weak-willed around food because our body is urging us to eat junk, to give us a quick boost. A handful of pumpkin seeds could be all you need to give your body the building blocks it needs to make serotonin and wave goodbye to cravings and the blues especially as the Tryptophan helps to produce important B-vitamin niacin, needed for good mental health and to prevent depression. How to incorporate pumpkin seeds into your diet Sprinkle pumpkin seeds onto salads, breakfast cereals, porridge and stir into yoghurts.


Soak chia seeds in coconut water or yoghurt overnight and then mix with fruit for a nutritious breakfast.

Salmon How could salmon affect your mood? Dr Sarah Schenker says…



Salmon is a rich source of omega-3 fatty acids. Omega-3 fatty acids are vital for good mental health, brain function, energy production, oxygen transfer and immunity. Salmon contains omega 3 fats DPA (docosapentaenoic acid) and EPA (eicosapentaenoic acid) which can help to reduce inflammation, high levels of which may be linked to depression.

Dr Christy Fergusson says… Salmon is rich in DHA (decosahexaenoic acid)- a lack of DHA increases corticotrophin, the hormone that is responsible for your day-to-day emotions. Without this your hypothalamic–pituitary–adrenal axis can become imbalanced and affect your ability to stay cool and calm, leaving your irritated, anxious and moody. ming


How to incorporate salmon into your diet

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Serve pan fried with steamed vegetables or flake into some Tilda® Lime & Corriander Steamed Basmati rice.



blueberry brown rice porridge

Serves 2

Prep 5 mins

Ingredients 2 50g Tilda® Brown Steamed Basmati Rice pouch


300ml semi-skimmed milk

1. Combine the pouch of Tilda® Brown Steamed Basmati Rice, milk and cinnamon in a pan. Bring to the boil, then reduce heat to low and simmer for 20 minutes.

½ tsp cinnamon

2. Beat the egg in a small bowl.

1 egg ¼ tsp vanilla extract 2 tsp of chia seeds 1 banana, sliced 50g blueberries

3. Temper the egg by whisking in some of the hot rice, a tablespoon at a time until you have incorporated about six tablespoons. 4. Stir the egg mixture into the rice along with the vanilla and seeds and continue cooking over low heat for one to two minutes to thicken. 5. Stir in the sliced banana and blueberries and drizzle with honey just before serving.

Drizzle of honey


Cook 20 - 25 mins


slow rele



Wholegrain Basmati rice


Dr Sarah Schenker says…

Dr Sarah Schenker says…

Fluctuations in blood sugar levels are usually associated with what we eat and drink but can also be caused by changes in mood and energy. After eating sugary foods or refined carbohydrates, your blood sugar levels can rise rapidly which may cause feelings of stress and anxiety, only to crash soon after, which can then leave you feeling lethargic or in low spirits.

Quinoa provides complex carbohydrates and fibre which helps to maintain stable blood sugar levels. With a higher amount of protein, compared to most grains, quinoa can help to control your appetite and reduce cravings for sugary and fatty snacks between meals.

How could eating wholegrain basmati affect your mood?

How could eating quinoa affect your mood?

Dr Christy Fergusson says…


To make feel good happy chemicals known as our neurotransmitters, we need to provide our body with the building blocks in the form of amino acids found in complete proteins. Quinoa – as a complete protein, can therefore provide us an abundant supply of amino acids. Just what our body needs to keep our brain brimming with feel-good brain chemicals.

Wholegrain Basmati rice could be just what you need to jump off the rollercoaster and feel calm and content from morning until night. Stacked up against other types of rice, Wholegrain Basmati is top of the list.



If you aren’t familiar with quinoa, now is the time to get better acquainted. When most of us think about adding protein to our meals, we think about meat, fish and eggs, but quinoa is also a complete protein. As well as being vegetarian it is gluten free and has a low glyceamic load, making it an ideal food for boosting your mood.


Mood calmin

Serve Wholegrain Basmati rice with curries, stews, casseroles, tagines and use in pilafs and kedgeree.


Dr Christy Fergusson says…

Many of us spend our days riding the blood sugar rollercoaster. We feel happy one minute, and then the next we are spiraling down towards irritability and anxiety. If this sounds all too familiar, don’t fret.

How to incorporate Wholegrain Basmati into your diet


Feeling more in control of your appetite can reduce stress levels and help you make healthier choices at meal times.

Low GI foods such as Wholegrain Basmati rice contain the type of carbohydrate that releases energy slowly, keeping your blood sugar levels steady and maintaining a more balanced, calm mood. Wholegrain Basmati rice also provides vitamins and minerals that are important for good mental health.


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How to incorporate quinoa into your diet Use quinoa in risottos and add to soups and salads.


goat’s cheese & asparagus risotto

Serves 4 Ingredients x 250g Tilda® Brown 2 Basmati & Quinoa pouches 200mls gluten free vegetable stock 2 tbsp rapeseed oil 4 spring onions, finely diced bundle (200g) fresh 1 asparagus spears 200g frozen peas, defrosted 125g soft goat’s cheese Salt and freshly ground black pepper

Gluten free recipe

Prep 5 mins method

1. Put the oil into a large, heavy-based pan over a medium heat. Add the onions and cook gently until they turn soft and translucent, about five minutes. 2. Increase the heat a little and stir in the Tilda® Brown Basmati & Quinoa straight from the pouch, making sure each grain is coated in the oil. 3. Add the stock and stir through; reduce the heat slightly and cook for about eight minutes until hot and most of the stock has been absorbed. 4. Meanwhile steam the asparagus spears for about seven minutes until tender. Slice into pieces about 2cm in length. 5. Add the asparagus pieces and peas to the risotto. Increase the heat and stir for a few minutes to heat everything through. 6. Just before serving, dot the risotto with threequarters of the goat’s cheese, giving it a stir to slightly mix the cheese through. 7. Serve hot with the remaining goat’s cheese dotted over the top.

In order for this recipe to be gluten free use gluten free stock. Most fresh stocks and gels are gluten free, however make sure to check the label.


Cook 10 mins



How could eating chickpeas affect your mood?



Asparagus How could eating asparagus affect your mood?

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Dr Sarah Schenker says…

Dr Sarah Schenker says… Chickpeas contain substances known as phytoestrogens, which can help to balance hormones such as testosterone, found in both men and women. When the level of this hormone rises, mood can be affected and increased feelings of stress and anxiety can occur. The phytoestrogens help to stimulate the production of another hormone, called Sex Hormone Binding Globulin (SHBG), which binds testosterone and prevents excess levels circulating in the blood. Chickpeas also contain plenty of fibre, which can prevent fluctuations in your blood sugar levels.

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Dr Christy Fergusson says…


Asparagus is one of the richest sources of B vitamin folate available, a lack of which has been linked to poor mood.

Dr Christy Fergusson says… Folate is one of the key ingredients your body needs to make the feel-good mood chemical serotonin, without which you can’t properly metabolise what your body needs to feel upbeat and smiley. How to incorporate asparagus into your diet Serve steamed with fish or chicken dishes, use in omelettes and risottos.

If you have been struggling with hormone havoc, nutritional superstars phytoestrogens could be just what your hormones need to go from haywire to harmonious. They lock into your hormone receptor sites and offer your body a more natural and gentler form of oestrogen. Over time, this can help to correct hormone havoc and make any monthly moods more bearable.


How to incorporate chickpeas into your diet

Dr Sarah Schenker says…

Add chickpeas to salads, soups and stews and use to make hummus.

high in

How could eating coconut affect your mood?

and fibr


Dr Sarah Schenker says… Coconut flesh is high in protein and fibre. The saturated fat in coconut oil supports the thyroid gland and the nervous system, both of which are important for maintaining your energy levels and help keep you in a positive mood.

Dr Christy Fergusson says… The fatty acids in coconut oil are excellent for killing harmful pathogens (disease) and so potentially helps prevent you getting infections – which are of course both physically and mentally wearing.

Add coconut to curries, grate into yoghurt and serve with fruit salad.




Try incorporating beans such as kidney and butter beans into your diet. The fibre, protein and complex carbohydrates in beans can reduce the amount of insulin needed after eating. Insulin is released to regulate blood sugar levels so if too much is produced, mood and energy levels can be negatively affected.


How to incorporate coconut into your diet

How could eating beans affect your mood?

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Dr Christy Fergusson says… When it comes to balancing our blood sugar levels, beans are the ultimate slow releasing energy packed food. Full to the brim with fabulous fibre, protein and complex carbohydrates they can help stabilise your energy and steer you clear of nasty sugar crashes. How to incorporate beans into your diet Replace half the quantity of red meat in dishes such as bolognaise, cottage pie or chilli con carne with beans. Butter beans are also a great way to add protein to salads.


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turkey tagine Serves 4

Prep 15 mins

Ingredients 250g Tilda® Wholegrain Basmati Rice 1 tbsp oil 1 large onion, finely chopped

Cook 1hr 10 mins

method 1. Preheat the oven to 200°C/Gas mark 6. 2. Heat the oil in a flameproof casserole dish, add the onion and cook for 5 minutes over a medium heat until softened.

3. Add the garlic, turmeric, ras el hanout and 2 cloves garlic, finely chopped coriander stalks and cook, stirring, for a couple of minutes. 1 tsp turmeric 4. Add the turkey, butternut squash, chickpeas and Bunch of fresh chopped halved apricots to the casserole, then pour over the coriander stalks and picked tomatoes and stock. coriander leaves 5. Season well with salt and pepper and bring to the 1 tbsp ras el hanout boil. Put the lid on and transfer to the oven. (spice mix) 6. After 30 minutes, turn down the oven to 150°C/ Gas mark 4, stir the tagine and return to the oven, 400g diced turkey breast uncovered, for a further 30 minutes. (or soya mince) 200g butternut squash, peeled and diced 400g tin chickpeas, rinse and drained 150g soft dried apricots, halved 400g tin chopped tomatoes 500ml gluten free chicken stock

7. Meanwhile empty the almonds onto a baking tray and bake for 6-8 minutes until golden, then finely slice. 8. Taste and adjust the seasoning. 9. Stir in the almonds and pomegranate seeds then sprinkle over the lemon zest and coriander leaves. 10. Serve with Tilda® Wholegrain Basmati Rice and yoghurt.

120g almonds, blanched 100g of pomegranate seeds Zest of 1 lemon

Most brands of ras el hanout are gluten free but check the label.

Salt and freshly ground black pepper Yogurt, to serve


Gluten free recipe


Spinach How could eating spinach affect your mood?





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How could eating chicken or turkey affect your mood? Dr Sarah Schenker says…

Dr Sarah Schenker says… Spinach contains important vitamins including vitamins A, C and E, which are needed for the healthy production of thyroid hormones. Energy, appetite, mood, weight and body temperature are all governed by hormones which are produced by the thyroid gland and any hormone imbalance can produce a wide variety of symptoms. An underactive thyroid can cause weight gain, put you in a low mood and make you feel sluggish and cold all the time.

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Dr Christy Fergusson says…

If you have been struggling with low energy, weight gain and suspect your thyroid could crying out for help, then it is time to offer it TLC with a regular dose of spinach. Spinach will help give your system the ingredients it needs to make your thyroid hormones and put a spring back in your step. How to incorporate spinach into your diet Use in salads, stir fries and soups.

Chicken and turkey are good proteins and a source of tryptophan, which is important for digestion, skin, nerves and serotonin production, promoting healthy sleep. What’s more, these foods also provide chromium, a dietary mineral that can help the body use insulin more effectively, improving energy levels. Chicken and turkey also contain the amino acid tyrosine, used to make the hormone adrenaline; helping to keep the blues at bay, reduce symptoms of depression and motivate us to go out for that run.

Dr Christy Fergusson says… Serotonin is by far one of the most important brain chemicals for determining our mood and regulating our sleep. Of the approximately 40 million brain cells, the majority are influenced by serotonin either directly or indirectly. In particular those cells, which make us experience happiness, attraction, memory, appetite, sleep and even social behaviour. This rich source of tryptophan is most effective when enjoyed with carbohydrate. This helps your body to absorb the tryptophan and gives you a boost in your happy chemical, serotonin, quicker. How to incorporate chicken/turkey into your diet


Use chicken or turkey in wraps and pitta pockets. Use turkey mince instead of mince in cottage pie or chilli con carne.

How could eating avocado affect your mood?

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Dr Sarah Schenker says… Avocado is one of the highest sources of tryptophan, which is converted into serotonin, promoting feelings of happiness and relaxation. Avocados also contain omega-3 fatty acids, which can reduce your risk of depression.

Dr Christy Fergusson says… Omega 3 fatty acids are vital for optimal brain function. This omega superfood is just what you need to keep your mood steady. How to incorporate avocado into your diet Slice or mash avocado and add to wraps and pitta instead of mayonnaise. Add avocado to any smoothie for a creamy dairy free taste.


superfood -20-


Beetroot houmous with wholegrain pitta bread

Serves 8 Ingredients 500g raw beetroot, leaves trimmed 2 x 400g tins chickpeas, drained and rinsed Juice of 2 lemons 1 tbsp ground cumin 4 tbsp olive oil 1 tbsp Greek yogurt 1 tsp cumin seeds Salt and freshly ground black pepper

Prep 5 mins method

1. Cook the beetroot in a large pan of boiling water with the lid on for 30–40 minutes until tender. When they’re done, a skewer or knife should go all the way in easily. Drain, then set aside to cool. 2. Peel the beetroot and discard the roots (wear rubber gloves to prevent your hands from staining). 3. Roughly chop the flesh and then place into a food processor along with the chickpeas, lemon juice, cumin and olive oil and whizz together until a coarse paste has been formed. Season with a pinch of salt and pepper. 4. Transfer to a serving bowl and then swirl through the Greek yogurt. Lightly toast the cumin seeds in a dry frying pan for about 30 seconds and then sprinkle over the top of the hummus.

Gluten free recipe

Keep fresh in fridge for 3-4 days.


Cook 40 mins



Blueberries How could eating blueberries affect your mood?


Pomegranates How could eating pomegranates affect your mood?

feel good

Dr Sarah Schenker says…

Dr Sarah Schenker says…

Blueberries are a natural mood booster. They contain large amounts of vitamins, including vitamin C and antioxidants that can help you feel more energetic and promote a healthier mood.

The phytochemicals found in pomegranates stimulate the oestrogen and serotonin receptors in your body, so great news for mood-boosting.

vitamin c

Dr Christy Fergusson says…

Blueberries are also full of seeds packed with the nutrient zinc. This is a key mineral for hormone balance. Zinc regulates testosterone a vital hormone for both men and women. They are also packed with soluble fibre and slow releasing energy to help you stay energised throughout the day. How to incorporate blueberries into your daily life Throw a handful of blueberries into your porridge or blend with yoghurt to make smoothies.

Bananas How could eating bananas affect your mood? Dr Sarah Schenker says…


boosting minerals

Bananas contain tryptophan and vitamins A, B6 and C, fibre, potassium, phosphorous and iron. Your body uses tryptophan to make serotonin and melatonin; mood-boosting and sleep-regulating chemicals.

Dr Christy Fergusson says… The average banana contains 12 milligrams of tyrosine, combined with the banana’s vitamin content helps your brain manufacture your feel good brain chemicals. Bananas are also packed with mood-boosting minerals magnesium and potassium. How to incorporate bananas into your diet Slice half a banana onto wholemeal toast in the morning or blend into your smoothie.

Dr Christy Fergusson says… Pomegranate boosts serotonin levels and helps to lessen any feelings of depression through their make up as well as their bright and cheerful appearance! How to incorporate pomegranate into your diet Add pomegranate to tagines and couscous or sprinkle pomegranate seeds on your salad. Pomegranate seeds are also great for snacking on.

Brazil Nuts How could eating brazil nuts affect your mood? Dr Sarah Schenker says…



Brazil nuts are the richest source of the mineral selenium, containing 10 times more than the next richest source. Selenium-rich food helps to combat depression and studies have shown that eating a small handful of Brazil nuts everyday can help to improve mood.

Dr Christy Fergusson says… Your thyroid plays a key role in your mood. However, to work properly it relies on selenium. This makes this special little mineral a powerful mood enhancer. Research has discovered that when we have low levels of selenium we’re more prone to depression and anxiety. One review paper published in Nutritional Neuroscience found at least five studies linking selenium deficiency with depression. Brazils nuts are so rich in selenium that you only need to enjoy three a day to reach the recommended daily allowance for this mineral. How to incorporate brazil nuts into your diet Eat a small handful of brazil nuts between meals, chop and sprinkle into yoghurt with grated dark chocolate.






harissa Chicken Serves 2 Ingredients 150g Tilda Brown Basmati & Quinoa pouch/ pack or 150g quinoa 2 skinless chicken breasts 4 tsp harissa paste 1 tbsp olive oil 2 tbsp pine nuts 2 spring onions, chopped ¼ cucumber, chopped 2 tomatoes, chopped 200g kidney beans, rinsed and drained

Prep 10 mins method

1. Preheat the oven to 170°C/Gas mark 4. Smear each chicken breast with 2 teaspoons of the harissa paste and place in an ovenproof dish. 2. Drizzle over the oil, season with salt and pepper and bake in the oven for 20–25 minutes until cooked through. 3. Put the pine nuts in a dry frying pan and place over a medium heat for a few minutes to toast – remove from the heat as soon as they turn golden as they can burn quickly. 4. Bring a pan of salted water to the boil and cook the quinoa according to the packet instructions. Add the kidney beans for the last 5 minutes. 5. Drain and then combine with all the remaining ingredients. Serve each chicken breast on a bed of the quinoa.

1 tbsp raisins 1 tbsp pumpkin seeds Handful flat-leaf parsley, chopped Handful mint, chopped Gluten free recipe

In order for this recipe to be gluten free you must use gluten free stock and Harissa paste.


Cook 35 mins



How could eating ginger affect your mood?

calming antio xidant


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Yoghurt How could eating yoghurt affect your mood?


Dr Sarah Schenker says…

Dr Sarah Schenker says…

Ginger contains a potent antioxidant, gingerol, which helps neutralise the harmful chemicals our bodies produce when we experience stress. Ginger can also help calm feelings of anxiety and can settle a nervous stomach.

Probiotic bacteria in yoghurt has been shown to improve mood. Our bodies have serotonin receptors in our gut, and an imbalance in good and bad bacteria can disrupt the production of serotonin. Probiotics keep levels of bad bacteria down. Yoghurt is also a food source of calcium, which helps reduce levels of stress and anxiety.

Dr Christy Fergusson says… Not only a great calming influence, ginger is a fantastic digestion aid, believed to increase saliva and other digestive fluids, alleviating indigestion. Furthermore it is believed to have anti-inflammatory qualities to reduce swelling and discomfort. How to incorporate ginger into your diet Grate some ginger into your soups and stir-fries and use to make tea.

Dr Christy Fergusson says… Your gut and brain are intimately intertwined. In fact around 95% of serotonin is located in your gut. If your gut contains too much yeast and pathogens (disease) your mood could suffer. Regularly topping up your beneficial bacteria will help repopulate your gut. How to incorporate into your diet Use yoghurt in recipes instead of cream and enjoy with cereal instead of milk.


feel good


How could eating beetroot affect your mood?


Dr Sarah Schenker says… Beetroots contain a nutrient known as betaine, which can improve the production of the natural mood-enhancing serotonin which plays a part in fighting anxiety, promoting good moods and producing the hormone melatonin to help regulate your sleep pattern.

Dr Christy Fergusson says… Beetroot is not only your livers best friend, it is also perfect for calming your nerves and boosting your mood. How to incorporate beetroot into your diet Add beetroot raw or cooked to salads and use to make beetroot hummus or even beetroot brownies.






Minted Pea and Soya Bean Hummus with wholegrain pitta bread Serves 4 Ingredients 100g frozen petits pois 100g frozen soya beans 100g artichoke hearts (from a jar, drained) 2 tsp ground cumin

Prep 10 mins method

1. Tip the peas and soya beans into a bowl and cover with boiling water. 2. Leave for five minutes, then drain well and place into a food processor. 3. Add all the remaining ingredients and pulse to make a rough puree.

2 tbsp lemon juice

4. Season to taste and then spoon into a serving bowl. Cover with cling film and chill until ready to serve.

4 tbsp olive oil

5. Serve with wholegrain pitta bread and leafy salad.

Small handful mint leaves Salt and freshly ground black pepper Wholegrain pitta bread

Serve with wholegrain pitta bread and a leafy salad. Store in an airtight container and the hummus should keep in the fridge for 3-4 days.


Cook 5 mins



Broccoli How could eating broccoli affect your mood?

healthy\hair, skin and nails

Dark chocolate How could eating dark chocolate affect your mood?



Dr Sarah Schenker says…

Dr Sarah Schenker says…

B vitamin folate and vitamins B3, B6 and B12 are all essential for healthy moods. Low intakes of the B vitamin folate has been linked to poor mood and risk of depression. These green leafy vegetables are amongst the richest sources of B vitamin available. This is also great news for your skin as Vitamin B promotes healthy hair, skin and nails.

A small square of dark chocolate can cause the brain to release endorphins and boost serotonin levels. In one study, 30 people were given 40g of dark chocolate over 14 days. The results showed that chocolate eaters produced less stress hormones and their anxiety levels decreased.

Dr Christy Fergusson says…

Dr Christy Fergusson says… To make the feel-good chemical serotonin your body needs a healthy supply of B vitamins including fabulous folate. When our B vitamins are in short supply, we can’t properly metabolise our neurotransmittors leaving us low in our moodboosters serotonin and dopamine which controls pleasure. So how can you guarantee you get a folate fix and a healthy dose of the B-vitamins? Bring out the broccoli. Half a cup of broccoli is all you need for 52mg of folate. Packed with B-vitamins, this is an ideal food to introduce into your diet. How to incorporate broccoli into your diet Serve steamed broccoli with fish or chicken dishes, use in omelettes and risottos.

Chocolate is also packed with magnesium. When you are low in this nutrient, your body can struggle to trigger those biochemical reactions vital for serotonin production. To stay happy and positive, you need plenty of magnesium. A research study in 2013 published in Nutritional Neuroscience reviewed 27 studies and found that a higher dietary intake of magnesium was linked with being happier. Another compound in chocolate that makes it so good for your mood is phenylethylamine (PEA). You may not have heard of this before, but it is the chemical your brain releases when you fall in love. PEA nudges your brain to release endorphins. Ditch the guilt it really does make you happier. How to incorporate dark chocolate into your diet As well as snacking on a square, why not shave a little dark chocolate on fresh fruit salad.


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How could eating chilli affect your mood? Dr Sarah Schenker says… Chilli pepper contains an active component called capsaicin. Capsaicin is what makes chilli pepper so hot. Moreover, it causes the brain to secrete endorphins, causing a temporary lift in mood. In addition to temporary mood lift and preventing you from getting ill, researchers and psychologists suggest that people who prefer hot spices like to take charge, are not afraid to express their opinion and go for what they want. Scientists also suggest that if your taste buds have a passion for hot peppers, it is a sign you love living on the edge! How to incorporate chilli into your diet Add a little chopped chilli to your soup or salad.



lift -33-

Chocolate Bean Brownie Serves 12

Prep 10 mins


Cook 20 - 25 mins


00g tin butter beans, 4 rinsed and drained

1. Preheat the oven to 180°C/Gas mark 4 and lightly grease a 26 x 18 cm baking tray.

250g apple sauce or 5 apples

2. Peel and core the apples if not using ready made apple sauce. Roughly chop them and place in a saucepan with 2tbsp of water, cook for five minutes until they start to soften and then gently crush with a wooden spoon until they form a puree. Remove from the heat and allow to cool.

200g rice flour 2 tsp baking powder Pinch salt 3 tbsp cocoa powder 3 eggs 5g coconut sugar 7 (or caster sugar) Few drops of vanilla essence 00g pecan nuts, 1 roughly chopped Gluten free recipe

3. Place the beans and a splash of water in a food processor and whizz together until smooth – you are looking for the consistency of mashed potato. Add more water if the mixture looks too dry. 4. Add the apple sauce or apple puree and process again for a minute or two, until smooth and well combined. 5. Sift the flour, baking powder, salt and cocoa powder into a large bowl. In a separate bowl, beat the eggs with an electric whisk, add the sugar in three to four batches, beating well after each addition. Add one-third of the bean mixture to the egg mixture together with one-third of the flour mixture and fold in carefully. Repeat twice more until all the ingredients are gently incorporated. 6. Add the vanilla essence and pecan nuts and gently fold through. Pour the mixture into the baking tray and spread evenly. Bake in the oven for 20-25 minutes – check to see if the brownie is done by inserting a skewer into the middle – it should come out clean. 7. Allow to cool before cutting into squares.



salmon and broccoli pilaf

Serves 4 Ingredients 50g Tilda速 Brown Basmati 2 and Wild Steamed Rice 1 tbsp olive oil

Prep 5 mins method

1. Use a steamer to cook the salmon or wrap in foil and bake in the oven for 15 minutes, add the broccoli for the last five minutes.

1 onion, finely chopped

2. Meanwhile, heat oil in a saucepan over medium heat. Cook the onion for five minutes or until soft.

2 cloves of garlic, crushed

3. Add the garlic and lemon rind and cook for one minute or until aromatic.

Grated rind of half a lemon 700ml gluten free vegetable stock 250g broccoli, cut into small florets (or half broccoli florets and half kalettes) 100g baby spinach leaves

4. Add the Tilda速 Brown Basmati and Wild Steamed Rice and stir for two minutes or until the grains appear slightly glassy. Add the stock and bring to the boil. Then reduce the heat to low, cover and simmer for 15 minutes. 5. Remove the skin from the salmon and gently break up into flakes. Add the broccoli and salmon to the rice. Stir in the spinach and chives, top the pilaf with the almonds and serve with lemon wedges.

Handful of snipped chives 200g salmon fillets 40g flaked almonds Lemon wedges Gluten free recipe

This recipe can also be created using purely Tilda速 Wholegrain and or Tilda速 Wild Rice.


Cook 30 mins


more delicious recipes

Herby scrambled eggs with wholegrain toast

2 celery sticks, finely chopped

Prep time 2 mins

400g tin chopped tomatoes

Cook time 3-4mins

2 tbsp tomato purée

Serves 1

1 tbsp Worcestershire sauce

2 carrots, diced

1 bay leaf

Oat berry smoothie Prep Time 3 minutes Serves 1 Ingredients 50g frozen berries 200ml of rice milk 1 Banana 1 Tbsp oatmeal

For the Salsa 1 mango, peeled and finely diced 1 small avocado, diced 1 small red onion, finely diced 1 red chilli, deseeded and finely chopped Handful fresh coriander leaves, chopped Handful mint leaves, chopped Juice of 1 lime

Method Place a small chopped banana in a blender with 50g frozen berries, 1 tbsp fine oatmeal and 200ml rice milk and whizz together.

Tuna fish steaks with mango salsa and sugar snap peas Prep time 5 mins Cook time 6 mins Serves 2

Note: This recipe is gluten free Ingredients 250g Tilda® Wholegrain Brown Steamed Basmati Rice or 2 corn on the cob

Method To make the salsa, put all the ingredients for the salsa into a bowl and mix lightly to combine. Chill in the fridge until ready to serve. Meanwhile, drizzle each tuna steak with a little olive oil and rub all over the fish; season well with salt and pepper. Place a ridged griddle pan over a high heat and add the tuna steaks. Cook for 3 minutes, then turn over and cook for 3 minutes on the other side until charred and just cooked through.

Serve the tuna steaks with some sugar snap peas and the salsa on the side with Tilda® Wholegrain Brown Steamed Basmati Rice or corn on the cob.


1 tsp fresh thyme leaves, chopped

2 eggs

300ml gluten free vegetable stock

Milk, splash of

Salt and freshly ground black pepper

Salt, pepper, pinch of

For the topping

Chopped parsley to taste

500g celeriac, peeled and cubed

Chopped chives to taste

400g tin butter beans, rinsed and drained

1 tsp butter

100g crème fraîche or natural yoghurt

1-2 slices of wholegrain bread

1 tbsp olive oil 2 leeks, trimmed and cut into 3mm slices

Beat 2 eggs together in a jug, add a splash of milk and season with a pinch of salt and plenty of black pepper. Stir in a tbsp each of chopped parsley and snipped chives. Melt a tsp of butter in a small pan and scramble the egg mixture. Serve on a slice of wholegrain toast.

Cottage pie with butter bean and celeriac mash Prep time 10-15 mins Cook time 30 mins Serves 4 – reduce quantities to serve less or freeze leftovers

Note: This recipe is gluten free Ingredients

2 tuna steaks

For the filling:

2 tbsp olive oil, plus extra for drizzling

1 tbsp olive oil

Salt and freshly ground black pepper

500g minced lamb mince (or soya mince) 1 onion, diced


Salt and freshly ground black pepper


Method Preheat the oven to 200°C/Gas mark 6. Heat the oil in a large saucepan. Stir in the mince lamb or soya mince and cook for another 1–2 minutes. Add the onion, celery and carrots and allow cook for about 10 minutes, until softened. Stir in the chopped tomatoes, tomato puree, Worcestershire sauce, bay leaf, thyme leaves and stock. Add salt and pepper and bring to the boil. Cover and simmer for 30 minutes, stirring occasionally. To make the topping, bring a large saucepan of water to the boil and cook the celeriac until soft, about 8 minutes. Drain well and tip into a large bowl. Add the butter beans and crème fraîche or yogurt and mash until smooth. Heat the oil in a pan and gently sauté the leeks over a medium heat. Add them to the celeriac and bean mash and season well to taste. Pour the cooked mince mixture into a shallow ovenproof dish and top with mash. Bake in the oven for 20–30 minutes, until the top is golden brown.


Dr Sarah Schenker’s

Deli cious low-calorie snacks Instead of relying on manufactured snacks, I love to make my own – as I can use fresh ingredients and be a bit more inventive. All the snacks I’ve shared below are under 150 calories, and they’re quick and easy to make too. Perfect if you’re trying to lose weight or maintain a healthy diet.

Savoury treats to make at home: Toast a wholemeal English muffin, spread with a tbsp of soft cheese mixed with a swirl of Marmite and top with some cucumber slices: 149 kcal Four sesame bread-sticks with two tablespoons of spicy salsa: 112 kcal One teaspoon of Sunpat Peanut Butter on a toasted crumpet: 147 kcal

Take two Ryvita Dark Rye, top each with a slice of smoked salmon, add a small dollop of hot horseradish sauce and a handful of rocket leaves: 147 kcal Mash a few drained sardines with a tbsp of soft cheese and squeeze of lemon juice and spread on a slice of rye bread

Sweet treats to make at home: Chop a few chunks of fresh or tinned pineapple and add to 3 heaped tbsp of Total Greek Yoghurt and mix with a small handful of chopped Brazil nuts: 148 kcal Fill a meringue nest with a tablespoon of fromage frais, and add five chopped strawberries: 136 kcal

Warm a scotch pancake and drizzle with a little Gale’s Honey and sprinkle with some flaked almonds: 146 kcal

By reducing the calories you eat by around 100 per day, you could save around 36,500 calories per year – and that’s a significant amount!

Other low-calorie snack ideas: Melt Edam cheese and spread between 2 wholegrain crackers and top with halved cherry tomatoes: 134 kcal

A bowl of Covent Garden Minestrone soup

A 200g tin of beans with a dash of Tabasco: 145 kcal

A few pieces of sushi

4 oatcakes topped with hummus

Blend 100ml unsweetened apple juice with 50ml unsweetened white grape juice and 2 handfuls frozen berries: 190 cals

High protein yogurt with some chopped walnuts

The key to healthy snacking is to choose foods that are satisfying and filling, the wrong type of snack can leave you feeling more hungry than you did before. Chose snacks that are wholegrain as these will help you feel fuller for longer and if you can add some protein as the protein is instantly satisfying, helping to curb your appetite and not over indulge.



more delicious recipes

Bircher muesli with rhubarb and ginger compote

2 spring onions, chopped 1 red pepper, diced 1 small avocado, diced

Prep time 5 minutes

Juice from half a lime

Cook time 30-40 minutes

Greek yoghurt with pomegranate and almonds Prep time 1min Serves 1 Ingredients

2 tbsp wholegrain mustard 1 tbsp clear honey

10g chia seeds 1 tbsp of chopped or flaked almonds 1 serving yoghurt

Method Place the Greek yoghurt in a bowl, followed by the pomegranate seeds, raw almonds and chia seeds.

Warm chicken, butter bean and walnut salad Prep time 10 minutes Cook time 15 minutes Serves 2

Note: This recipe is gluten free Ingredients 200g diced chicken breast 2 sprigs rosemary, leaves picked and finely chopped 1 clove garlic, finely chopped 4 tbsp olive oil 150g green beans, trimmed 100g spinach, shredded 400g tin butter beans, drained and rinsed

Serves 2

500g rhubarb, trimmed and cut into 3cm chunks

1 red onion, very thinly sliced

Zest and juice of 1 orange

50g walnuts

3 cm piece fresh ginger, peeled and finely chopped

1 tbsp pumpkin seeds

1 hard boiled egg, chopped


1 tbsp lemon juice

½ pomegranate, seeds only

Handful of chopped coriander leaves

2 tbsp walnuts, chopped

Method Cook the Tilda® Mexican Chilli & Bean Steamed Basmati rice and transfer into a bowl and allow to cool. Add all the other ingredients and gently toss together.

2 tbsp honey Method

150g carton unsweetened soya yoghurt

Place the chicken, rosemary, garlic and two tablespoons of the olive oil in a large bowl and toss together until all the ingredients are coated in the oil

45g oats

Asian duck (or tofu) stir-fry


Prep time 5 mins

Preheat the oven to 180°C/Gas mark 4.

Cook time 8-10mins

Put the rhubarb, orange zest and juice and fresh ginger in an ovenproof dish and drizzle with the honey. Cook in the oven, uncovered, for 30–40 minutes. Allow to cool and then transfer to an airtight container. This will keep in the fridge for up to 1-2 days.

Serves 2

Place a large non-stick frying pan over a medium-high heat and add the chicken pieces. Cook, stirring, for about 10 minutes until the chicken is browned on all sides and cooked through. Add the onions and cook for a further two minutes. Meanwhile, wilt the spinach in a pan for a minute. Bring a large pan of water to the boil and add the green beans. Boil for two minutes, then add the spinach, beans and cook for a further two minutes until the beans are tender and the butter beans are heated through. Drain well. Meanwhile, bring a large pan of water to the boil and add the green beans. Boil for two minutes, then add the butter beans and cook for a further two minutes until the remainder of the green beans are tender and the butter beans are heated through. Drain well. Whisk together the remaining oil, mustard, honey and vinegar to make a dressing In a large serving bowl, mix together the warm chicken, beans, spinach, red onion and walnuts. Pour over the mustard dressing and toss gently to combine.


Put the yoghurt into a bowl and stir in the oats. Chill in the fridge for at least 1 hour (overnight is preferable). When ready to eat, swirl in 2 tablespoons of the rhubarb compote.

Mexican rice and bean salad

Note: This recipe is gluten free Ingredients Drizzle of oil 1 tsp Chinese 5 spice 2 duck breasts (or 250g tofu) 100g baby broccoli, chopped 100g water chestnuts 1 red pepper, de-seeded and sliced 100g mange tout 1tbsp gluten free soy sauce

Prep 5 mins Cook 3 mins


Note: This recipe is gluten free

Slice the duck breast into strips and drizzle with oil and rub in the 5 spice. Heat the wok and add the duck and cook for two to three minutes. Add the vegetables and sauté for another five minutes, just before serving add the soy sauce and cook for a further minute.

Ingredients 250g Tilda® Mexican Chilli & Bean Steamed Basmati rice pouch


more delicious recipes

Spinach and chickpea gratin Serves 4 - reduce quantities to serve for one or freeze leftovers Prep 15mins Cook 10mins

Spinach omelette

Salmon and avocado rice salad

Prep time 2-3 mins Cook time 3-4 mins Note: This recipe is gluten free

Prep time 1min Cook 2-3 Serves 1 Note: This recipe is gluten free

Ingredients 2 eggs 2 handfuls of spinach Salt, pinch of Pepper, pinch of 1 tsp butter


Method In a bowl, beat the eggs and season. Steam the spinach until it wilts. Squeeze excess moisture and roughly chop. Stir into the eggs. Heat a teaspoon of butter in an omelette pan and add the egg mixture to make the omelette.

250g of Tilda® Sweet Chilli & Lime Steamed Basmati Rice 100g hot smoked salmon 1 chopped avocado 2 tbsp toasted pine nuts Method Mix all ingredients together with the heated ®

Tilda Sweet Chilli & Lime Steamed Basmati Rice.

Coconut prawn rice

Ingredients 4 slices wholemeal bread 450g spinach 2 tbsp olive oil 4 red onions, roughly chopped 2 cloves garlic, finely sliced 1 tbsp plain flour 400g tin chickpeas, drained 300ml vegetable stock 300g plain yoghurt 4 large tomatoes, sliced 50g Parmesan cheese, grated 60g chopped mixed nuts Salt and freshly ground black pepper Method Preheat the oven to 180°C/Gas mark 4. Place the bread slices into a food processor and whizz until you have breadcrumbs or grate by hand. Wash the spinach and place in a pan with just the water clinging to its leaves. Cover and steam for 2–3 minutes until the leaves have wilted. Drain and squeeze out the excess water.

Prep time 1min Cook time 2-3 mins Note: This recipe is gluten free Ingredients

1 pouch of Tilda® Coconut Steamed Basmati 100g cooked prawns 2 tbsp of toasted flaked coconut 2 chopped spring onions

Heat the oil in a large pan over a medium heat and add the onion and garlic. Cook gently for 10 minutes until the onion is soft and translucent, then stir in the flour.

Method Cook the Tilda® Coconut Steamed Basmati rice in a pan and stir in the other ingredients. Mix it all together.

Add the chickpeas, stock and yoghurt to the pan, season to taste and stir to warm through. Add the spinach and cook for 1 minute before transferring to a large oven-proof dish. Arrange the sliced tomatoes over the top and then scatter over the grated Parmesan, nuts and breadcrumbs. Bake in the oven for 30 minutes, until the top is golden and crunchy.



Brazil Nut Hummus with wholegrain pitta bread Serves 4 Ingredients 100g frozen petits pois 180g Brazil nuts, soaked in water for 24 hours, drained and rinsed 2–3 cloves garlic 3 tbsp lemon juice

Prep 10 mins method

1. Place all the ingredients into a food processor and blend until you have a smooth paste 2. Add a little water to loosen if necessary. 3. Taste and adjust the seasoning and then transfer to a bowl. 4. Cover with cling film and chill in the fridge until ready to serve.

4 tbsp rapeseed oil 2 tbsp tahini Pinch cayenne pepper Sea salt and freshly ground pepper

Serve with wholegrain pitta bread and a leafy salad.


Cook 5 mins


Day 4 Breakfast


Bircher muesli with rhubarb and ginger compote


Mexican rice and bean salad


Turkey tagine with Brown Basmati rice

Day 5 Grabbing a bag of crisps mid-afternoon may perk you up temporarily, but it won’t do much for your happiness levels in the long run. From breakfast smoothies to hummus and chicken salads, this handy seven-day meal plan, has all the recipes you need to help you eat your way to happiness.


Blueberry brown rice porridge


Salmon and broccoli pilaf


Asian stir-fry

Day 1 Breakfast

Oat berry smoothie

Day 6 Breakfast


Spinach omelette


Beetroot hummus dip with salad leaves wholegrain pitta bread

Harissa chicken Tuna fish steaks with mango salsa and sugar snap peas



Coconut prawn rice

Day 2 Breakfast

Herby scrambled eggs with wholegrain toast

Day 7 Breakfast


Blueberry brown rice porridge


Salmon and avocado rice salad

Minted soya bean dip with salad leaves and wholegrain pitta bread Cottage pie with butter bean and celeriac mash



Spinach and chickpea gratin

Day 3 Breakfast



Snack responsibly on mood foods included in this manual from Brazil nuts and pumpkin seeds to yoghurts, pomegranate seeds and dark chocolate.

Greek yogurt with pomegranate and almonds Warm chicken, butter bean and walnut salad


Goat’s cheese and asparagus risotto

Drinks Drink responsibly. Caffeine can help you feel more alert but too much can cause negative effects. The same goes for drinks with moderate to high sugar content.



Dr. Sarah Schenker’s

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