Another day's food to help my mood

When you’re struggling with your mental health, just organising three meals a day is hard enough. The idea that they’ll contain a “rainbow” of different coloured fruit and vegetables seems frankly silly. This is my attempt to make it doable. These recipes are packed with multi-coloured fruit and veg, as well as lots of other mind-friendly ingredients: slow-burning carbohydrates, pulses, nuts, seeds (there are sesame seeds in the hummus) and oily fish.

BREAKFAST

Hummus on toast (serves 1)

I know it sounds strange, but I like having hummus on toast for my breakfast. I'm getting pulses, seeds, healthy fats and wholegrains. Plus, chickpeas count as one of your five a day.

Ingredients: 2 slices wholegrain toast, butter or another spread, 1/4 pot of hummus (about 50g)

Method: Make the toast. Spread with butter (or alternative). Spread with hummus. Eat.

LUNCH

Mozzarella with a tomato and green leaf salad (serves 1)

Any combination of cheese, green leaves and tomatoes is good here. But I particularly like mozzarella because it's gloriously gooey and also low in salt. You could add chopped spring onions if you like them.  

Ingredients:
2 slices of wholegrain bread

50-60g Mozzarella (I used half-fat)

A handful of tomatoes

A handful of salad leaves

Half a lemon

Olive oil (or another oil)

Method: Put the toast down. Wash the salad leaves and arrange on a plate. Wash then chop the tomatoes and put them on top. Tear the mozzarella into pieces and add them. Squeeze over some lemon juice. Drizzle with olive oil. Sprinkle with salt and eat with the toast.

SNACKS
If I get hungry, I eat some unsalted nuts.

DINNER

Salmon with carrot and beetroot rice (serves 1)

There are lots of ways to cook salmon, so it’s worth finding the one you like. I like pan-frying, so I can see how well it’s cooking. If you’re not very confident in your rice cooking skills, you can use microwave rice (which can usually be cooked on the hob too).

Ingredients:
50g basmati rice (or brown rice)

1 salmon fillet

Half a carrot

1 cooked beetroot (buy them vacuum-packed from the supermarket)

Half a lemon

Rapeseed oil (or another cooking oil)

1 dollop of yoghurt

Method: Cook the rice according to the packet instructions. It’ll probably take 10-12 minutes. Meanwhile, grate the carrot and cooked beetroot into a bowl. Squeeze over a little lemon juice. Wash your hands so the beetroot doesn't stain them.

Now cook the salmon. Put a frying pan over a medium heat and add the oil. Put a piece of grated carrot or beetroot in the pan and when that starts to sizzle merrily, add the salmon skin side down.

Don’t prod the salmon too much; just keep it sizzling steadily, adjusting the heat if necessary. As the salmon cooks, it will turn light pink. Wait until it’s two-thirds cooked, then turn it over and cook for another minute.

To check whether it’s ready, cut into the flesh with a knife and fork. If the flesh flakes away from the skin, it is cooked. If not, cook for another minute then check again.

When everything’s ready, mix the rice, carrot and beetroot together with a squeeze of lemon juice and a drizzle of oil. Then put the salmon steak on top and add a dollop of yoghurt.

PUDDING
If you like, have a banana for your pudding.