A recipe from the happy kitchen: Good Mood Food.
This protein-rich recipe makes for a cheerful weekend brunch. Or serve it with wholegrain tortillas and sour cream for a more substantial lunch or dinner. The guacamole is optional, depending upon how much time you have, and your personal preference.
For the guacamole:
1. Heat the olive oil in a shallow pan with a lid and gently soften the onion, garlic and chilli. Add a little water if necessary to prevent them from burning.
2. After 2 minutes, stir in the tomato paste, parsley,red wine, paprika, pepper and sweet potato. Simmer for 2 minutes (add a splash more water if necessary) before tipping in the chopped tomatoes.
3. Cook for another 8-10 minutes, by which point the potatoes and peppers should be softening nicely. The mixture should be the consistency of a thick stew.
4. Create a little dip in the mixture and crack an egg into it, then do the same with the other 3 eggs. Try to get the 4 eggs evenly spaced out and not too close to the base of the pan, to prevent them from burning.
5. Put the lid on and let the eggs poach in the stew on a low heat for a further 3-4 minutes. You may want to spoon some of the stew over the eggs to ensure the tops cook properly but take care not to overcook them.
6. Meanwhile, make the guacamole by mashing the avocado in a bowl and then mixing in the rest of the ingredients.
7. Divide the baked egg mixture between 2 bowls,and serve it with a sprinkle of Parmesan and the guacamole on the side.
Together, over 5 years, Alice Mackintosh and I developed recipes that put around 150 nutritional studies into practice. They’ve helped me to become more energised, less anxious, clearer thinking, more balanced and a better sleeper. Our conversations and experiments led to our book the happy kitchen: Good Mood Food . In it, I share in detail what I have learnt about eating for happiness. By harnessing the power of food to boost my mood, not just on melancholy days, I have been able to stabilise my feelings. Nutrition has become an important element in my holistic approach to staying well.
Image credit: Laura Edwards