What if you could improve your mental health, boost your mood and reduce symptoms of depression by altering the way you eat? Focusing on the link between food, mood and mental health, author and dietitian Paula Mee outlines how a Mediterranean food plan can do just that in her latest book, Mediterranean Mood Food.
Check out this delicious fish recipe straight from her book!
SPICY INDIAN FISH BAKE
The glycaemic index is a measure of how fast a carbohydrate-rich food converts to glucose in your body. It’s useful to know if you eat foods as a standalone snack, such as an orange or a banana – these have a nice low GI. But potatoes are rarely eaten by themselves. They are part of a meal in this recipe, and it is the glycaemic load that we consider. Enjoy potatoes in moderation and where possible in their jackets as part of a meal to contribute nicely to your potassium, folate, vitamin C and fibre intake. The sweet potato is a great option if you like it, as they’re high in beta-carotene, a potent antioxidant.
1 tbsp olive oil
400g sweet potatoes or waxy white potatoes, cut into thick slices or small cubes
1 x 400g tin of chopped tomatoes
100ml vegetable stock
2 garlic cloves, crushed
1 tbsp grated fresh ginger
2 tsp garam masala
1 tsp ground turmeric
1 tsp ground coriander
1 tsp cumin seeds
½ tsp hot chilli powder or chilli flakes
Salt and freshly ground black pepper
1 x 400g tin of chickpeas, drained and rinsed
4 thick white fish fillets (such as cod, hake, haddock or pollock)
A handful of fresh coriander leaves
Steamed greens or a side salad, to serve
Crusty sourdough bread, to serve
Preheat the oven to 180°C.
Pour the tablespoon of oil on your hands, then rub the potatoes to coat them all in the oil. Put into a baking dish, then pour over the tin of chopped tomatoes and vegetable stock. Sprinkle over the garlic, ginger and all the spices and season well, then stir to combine.
Roast in the oven for about 30 minutes. Remove from the oven and stir through the chickpeas.
Season the fish fillets, then place on top of the potato and chickpea mixture and return to the oven to roast for a further 12 minutes. Sprinkle with fresh coriander leaves and serve with steamed greens or a side salad and some crusty sourdough bread.
Paula Mee’s Mediterranean Mood Food