Eat your way to resilience
The focus of food is usually how it affects you physically; how much weight it can help you lose or the
damage it can have on your body. All too often, the vital role that food plays in our wellbeing can be
forgotten. There has also been a lot of research into which foods can improve emotional wellbeing. Did you
know that there are foods that have been recognised for their ability to reduce symptoms of depression,
tackle anxiety and lower stress levels? Eating the right foods really can work wonders.
At CABA we're always looking for ways to improve resilience and boost wellbeing which is why we've
created the resilience diet. It includes key ingredients that are proven to reduce stress, increase the
production of serotonin, improve cognitive function and boost the immune system.
14 day meal plan
These are our suggestions for breakfast, lunch and dinner over 2 weeks. The plan has been approved
by a nutritionist1 and each meal contains key ingredients with beneficial properties. If you want to
know how to make something, click on the R symbol to be taken to the relevant recipe page.
Recipes
KEY
Navigate through the pages
R
Click on this icon to view the recipe
V
Indicates recipes that are suitable for vegetarians
Click on this icon to see the reference for any mention
of food health benefits
START EXPLORING HERE
These are a collection of our favourite recipes chosen for their key ingredients, taste and simplicity
to make. Each recipe has a vegetarian option.
Shopping list
Do you like the look of everything on our 14 day plan? The shopping list includes all of the
ingredients to make the delicious meals.
Please take a look and most importantly-enjoy!
Get in touch
If you have any questions about this, or any other services we provide then call
us on +44 (0) 1788 556 366 or chat to us online at caba.org.uk/letstalk
caba.org.uk
14 day meal plan
Using our recipe list, we have compiled a
14 day meal plan which aims to make the
most of the resilience diet.
There are delicious suggestions for breakfast, lunch and dinner every day. The recipe list contains
all the ingredients and instruction you need. Each meal has been carefully selected for its
nutritional properties and how it can positively impact your emotional wellbeing and boost your
resilience. We've researched the foods that are known to reduce stress, tackle anxiety and even
combat the symptoms of depression, and have combined recipes from different sources that
contain the key ingredients needed to support your wellbeing.
Meal plans
Recipes
Shopping list
14 day meal plan Page 2
day 1
Breakfast
Oily fish like mackerel
is packed with Omega 3
Seeded sandwich thins spread with cashew or almond butter and a banana
Cashew nuts are packed with zinc. Your body has no way of storing zinc,
so it’s important to get some every day as low levels are associated with
anxiety and depression
Made too much?
These meals can be
frozen and enjoyed as
a healthy dinner on
busy evenings
LUNCH
R
V
Warm new potato and smoked
mackerel salad with asparagus
Beetroot, egg, new potatoes and
mixed salad leaves
Asparagus is high in folate which is
essential for keeping your cool
Beetroot is known for lowering blood
pressure and has been shown to
increase the level of antioxidants in
the body
R
DINNER
R
V
Chicken and vegetable lasagne
Quorn/tofu lasagne
Full of essential B vitamins to boost
your energy levels and make you
more resilient during bouts of stress
Vegetable protein is packed
with B9 (folic acid), essential
in supporting nervous systems
Meal plans
Recipes
Shopping list
R
14 day meal plan Page 3
day 2
Breakfast
'Dippy egg' and granary toast ‘soldiers’
Eggs are one of the best sources of protein. To make the most out of them 2 eggs are
recommended. Slow release carbohydrates, like granary bread, encourage the steady
release of serotonin and have the added bonus of keeping you fuller for longer
LUNCH
R
Turkey fajita with salsa and guacamole
Turkey contains an amino acid called
L-Tryptophan which helps your body
produce serotonin
V
R
Quorn or tofu fajita with salsa
and guacamole
To whip up an avocado
salad dressing mash a
medium avocado with 2
tablespoons of lemon juice
and a dash of cayenne
An avocado a day
keeps the doctor away
They are a good source of
glutathione: a powerful
antioxidant key to a
healthy immune system
Remember avocado is
still high in fat, so make
sure you only have half
an avocado a day
DINNER
R
R
Falafel burgers
Herby pork patties with
potatoes and beans
Garlic is packed with antioxidants
and is known for fighting off colds
Meal plans
V
Recipes
Using chillies in these recipes helps in
getting the benefit of lots of powerful
minerals and vitamins
Shopping list
Tomatoes are an unsung
superfood, they are
full of lycopene, an
antioxidant that reduces
stress and repairs
damaged brain cells
14 day meal plan Page 4
day 3
Breakfast
Wholegrain wheats with semi-skimmed milk topped with blueberries and bananas
Milk is an important part of a stress-busting diet. It’s known for it’s muscle relaxing
properties and may reduce muscle spasms associated with stress. Soy milk has the
same benefits for those who are lactose intolerant
Omega 3 fatty acids
bolster communication
between brain cells
and help regulate
the neurotransmitters
responsible for
mental focus
LUNCH
V
Sardines on granary toast
Beans on toast
Sardines are one of the richest sources
of Omega 3 which can boost your
mood and resilience to stress and even
protect against depression
For those who dislike sardines, beans
on toast is a tasty alternative
There are many reasons
to enjoy a banana a day,
not least because it can
reduce stress symptoms
and help combat
depression, but it can
also aid focus
DINNER
R
Chicken and cheese filled sweet
potato skins
V
R
Quorn/vegetable and cheese
sweet potato skins
Sweet potatoes are rich in
magnesium which is the relaxation
and anti-stress mineral
Meal plans
Recipes
Shopping list
14 day meal plan Page 5
day 4
Breakfast
Oatmeal with blueberries
A bowl of unprocessed oatmeal can boost serotonin levels, a calming brain chemical
and blueberries contain powerful antioxidants to boost your immune system
Rolled oats/Scottish
oatmeal/Irish oatmeal
are the best varieties of
oatmeal for slow release
feel good hormones
LUNCH
R
V
Mackerel burgers
Chickpea and spinach burgers
Mackerel is an Omega 3 rich fish.
The benefits of Omega 3 include
improved cognitive function, reduced
risk of depression and mood swings
Just one cup of spinach helps you
stock up on magnesium which may
help to combat fatigue and headaches
R
DINNER
R
V
Lamb kebabs with yoghurt dip and rice
Tofu kebabs with yoghurt dip and rice
Lamb provides 45% of your daily
requirement of zinc; essential
for growth, healing and a healthy
immune system
Wholegrain rice is great fuel for the
body as it acts as instant energy and
aids normal brain functioning
Meal plans
Recipes
Shopping list
R
14 day meal plan Page 6
day 5
Breakfast
Be an ‘egg head’:
eggs contain a little bit of
every nutrient you need,
making them the perfect
food for most meals
Scrambled eggs and smoked salmon on a wholemeal bagel or toast
Intelligent fish like salmon are considered ‘brain’ food
LUNCH
R
V Mixed vegetable couscous, toasted almonds and pistachios
(Lean meat like chicken or turkey can be added if preferred)
A small handful of pistachios or other nuts are a good source of healthy
fats and nutrients that can protect you against the effects of stress
DINNER
R
V
R
Chorizo and butter bean linguine
Courgette and mushroom linguine
Butter beans are a good source of
iron, zinc and magnesium, all of which
are essential for healing and energy
Slow release carbohydrates, like
wholemeal pasta, provide crucial fuel
for your body and brain, keeping you full
and focused for longer periods of time
Meal plans
Recipes
Shopping list
14 day meal plan Page 7
day 6
Breakfast
Good to know:
just a handful of sesame
seeds a day provide your
recommended levels of
phenolic antioxidants
(which offer resistance
to illnesses), minerals,
vitamins and protein
Baked beans on granary toast
Nutritious and delicious on all levels, this is certainly a perfect breakfast
LUNCH
R
V Pasta with broccoli, cherry tomatoes and almonds
OMEGA 3
Boosts memory
and learning
Almonds are packed with Vitamin E (tocopherols and tocotrienols) and B to
bolster your immune system and lower blood pressure
Broccoli is a non-celebrated superfood; full of Vitamin C, Vitamin A (mostly
as beta-carotene), folic acid, calcium and fibre, it's been linked with
lowering blood pressure
DINNER
R
Sesame-topped salmon with
Asian noodles
V
R
abbage and broccoli noodles topped
C
with sesame seeds
Sesame seeds are rich in vitamins and
minerals, in particular niacin, which
helps to reduce anxiety
Meal plans
Recipes
Shopping list
14 day meal plan Page 8
day 7
Breakfast
Lean cuts of red meat
like beef are packed with
iron which is essential
for combating fatigue,
building concentration
and reducing insomnia
Low fat or fat-free natural Greek yoghurt with fresh fruit topped with bran flakes
Bran flakes are a brilliant breakfast option to combat fatigue
LUNCH
Choline is an important
nutrient found in
tomatoes that helps with
sleep, muscle movement,
learning and memory
V
Seeded sandwich thins with feta
cheese, spinach and tomato
Seeded sandwich thins with ham,
cream cheese, spinach and tomato
DINNER
R
Italian style beef stew
V
R
Aubergine stew
Aubergine is rich in antioxidants, B1
(thiamine), B6 (pyridoxine) and nasunin
which protects brain cell membranes
Meal plans
Recipes
Shopping list
14 day meal plan Page 9
day 8
Breakfast
Oatmeal with blueberries
A bowl of unprocessed oatmeal can boost serotonin levels, a calming brain chemical,
and blueberries contain powerful antioxidants to keep your immune system boosted
Blueberries are full of
nutritional goodness.
Adding a handful of
blueberries into your
daily diet can improve
your health and sharpen
your memory
LUNCH
R
Smoked salmon omelette with orange,
almond and rocket salad
V
R
Asparagus and mushroom omelette
DINNER
R
Chicken, ham and spinach parcel with
brown rice
Meal plans
Recipes
V
R
Bean stew
Brown rice is full of B vitamins, not
to mention it's quick to cook, easy to
digest and can reduce insulin spikes
Shopping list
14 day meal plan Page 10
day 9
Breakfast
Eggs have been relieved
of their negative press
and are no longer linked
with high cholesterol.
They are a good source
of protein and choline,
which is linked to
memory, mental clarity
and reasoning
Eggy crumpets
This take on eggy bread is a delicious breakfast that will keep you full and focused
LUNCH
V
Baked potato topped with
tuna and cottage cheese
Baked potato with red peppers,
sweetcorn and cottage cheese
Potatoes are one of the most potassium
rich foods. Potassium is known to lower
blood pressure, protect your muscles,
help your nerves to work and help your
kidneys to filter blood. A potassium
rich diet has numerous health benefits
including providing relief from anxiety
and stress, enhanced muscle strength,
metabolism, water balance, electrolyte
functions and nervous system
Carrots are full of
vitamins to help keep your
immune system strong
DINNER
R
V
Warming curry and rice
Meal plans
Recipes
Shopping list
14 day meal plan Page 11
day 10
Breakfast
Granary thins spread with cashew or almond butter and a banana
Cashew nuts are packed with zinc. Your body has no way of storing zinc, so it’s important
to get some every day as low levels are associated with anxiety and depression
Beetroot itself is a
powerful antioxidant and
can increase the number
of white blood cells
LUNCH
V
Beetroot and ham salad
The greens on beetroots
are in the same family
as spinach and can be
cooked in much the
same way. They are full
of Vitamins A (retinol)
and C (ascorbic acid),
calcium and iron.
Beetroot and egg salad
DINNER
R
Tuna and sweetcorn pizza
V
R
Sweetcorn and pepper pizza
Sweetcorn contains high levels of
B1 (thiamine) which is an essential
nutrient for cognitive function. B1 is
necessary for the maintenance of
memory capability
Meal plans
Recipes
Shopping list
14 day meal plan Page 12
day 11
Breakfast
Serotonin is made
from tryptophan, and
tryptophan rich foods like
chicken and turkey are
known to improve mood
Muesli (unroasted and limited in dried fruit) mixed with natural low fat greek
yoghurt and fruit
LUNCH
V
Turkey and apple sandwich
Apple and walnut salad
Make your turkey sandwich a bit more
interesting by adding apple slices
Apples are a nutritional powerhouse and
are good for neurological health
DINNER
R
Chicken stuffed with spinach,
feta and pine nuts
V
R
Stuffed aubergines
Feta cheese is an excellent source of
calcium, which is not just for strong
bones, but for a strong heart, muscles
and nerves
Meal plans
Recipes
Shopping list
14 day meal plan Page 13
day 12
Breakfast
Kale is another
superfood to boost your
health. Per calorie, kale
has more iron than beef
and is nutrient dense.
Lacking in iron can make
you feel more tired
during stressful periods
Egg and beans on granary toast
LUNCH
R
Chicken and guacamole wrap
V
R
Courgette and pepper guacamole wrap
DINNER
R
Salmon, new potatoes and kale
V
R
Grilled halloumi and quinoa
Quinoa has twice the protein content of
rice or barley and is a very good source
of calcium, magnesium and manganese
Meal plans
Recipes
Shopping list
14 day meal plan Page 14
day 13
Breakfast
Wholegrain wheats and semi-skimmed milk topped with fruit, blueberries and bananas
are a good choice
Milk is an important part of a stress-busting diet. It is known for it’s muscle relaxing
properties and can reduce muscle spasms associated with stress. Soy milk has the
same benefits for those who are lactose intolerant
Always choose
wholegrain and
wholemeal versions
of pasta, rice and
bread. They have much
more nutritional value
and carry generous
amounts of vitamins
and minerals key for
optimal performance.
They also keep you
satisfied for longer
periods of time meaning
you won’t be reaching
for junk food as often
LUNCH
V
Houmous, avocado and tomato bagel
Wholemeal bagel with cream
cheese, smoked salmon and spinach
DINNER
R
R
Quorn mince or vegetable bolognese
Spaghetti Bolognese
Meal plans
V
Recipes
Shopping list
14 day meal plan Page 15
day 14
Breakfast
Courgettes also have
significant levels
of potassium which
is known to help lower
blood pressure
Scrambled eggs and smoked salmon on a wholegrain bagel or toast
LUNCH
R
V Courgette, broccoli and pesto pasta with pumpkin seeds
Courgettes are rich in antioxidants that help to reconstruct brain cells
and improve your memory
DINNER
R
R
Courgette, peppers and spinach rice
Chicken & spinach rice
Meal plans
V
Recipes
Shopping list
14 day meal plan Page 16
SNACKS
When you experience stress the hormone cortisol is released into your brain, this causes an instinctive desire
for high fat, high sugar foods. However, these foods will only aggravate feelings of stress by leaving you
lethargic and craving for more.
Here are some of our favourite snack ideas:
Homemade guacamole and toasted wholemeal pitta:
this is a good option when stress has you craving
something fatty. Remember avocados are high in
fat so be sure to watch your portion sizes (no more
than half a day)
handful of nuts and seeds are a good source
A
of protein, you could try: walnuts, almonds,
pistachios, brazil nuts and hazelnuts (all nuts are
high in fat, so be aware that one handful a day is
enough)
Dark chocolate: swap your traditional comfort food
for 65% cocoa dark chocolate. Studies have shown
that eating 1.5 ounces of dark chocolate every day
for a week can reduce stress levels
Muesli bars containing oats, nuts and seeds
Drink water: drink more than your thirst dictates.
Even slight dehydration can affect your physical and
mental performance
Fruit is always a brilliant snack and there are so
many to choose from: apples, pears and fresh
apricots to name a few
Wee tip: your urine should be a pale champagne
colour. Darker urine is a sign of dehydration and you
need to make sure you're drinking more
Oatcakes with tahini or peanut butter
Apricots are rich in magnesium which
is a stress buster and muscle relaxant
Blueberries are rich in antioxidants and have been
linked to sharper cognition. All berries (strawberries,
raspberries and blackberries) are rich in Vitamin C
Chamomile tea: drink regularly to reduce symptoms
of anxiety and promote sleep
The 14 day resilience diet has been developed by CABA in partnership with
The Natural Alternative Health and Wellbeing company.
ahini or houmous with raw vegetables can provide
T
instant relief in a stressful situation, the act of
chewing them can provide relief from a clenched jaw
Meal plans
Recipes
Shopping list
14 day meal plan Page 17
what to eat when…
Having a healthy diet plan is brilliant, but sometimes you can find that you're short of time and can
feel under pressure. The Natural Health and Wellbeing company has therefore suggested what to
eat when you're busy that will still boost your resilience.
www.natural-alternative.co.uk
Rushing to work…
Lunchtime meeting…
No time
Some time
Lots of time
No time
Some time
Lots of time
Yoghurt & fruit
Muesli, fruit & yoghurt/milk
Eggs (2-3) & granary/
seeded toast
Purchased wrap/pitta bread
Canteen food – avoiding rich
sauces, fried food
Homemade sandwich with
wrap/pitta bread
Granola, fruit & yoghurt/milk
Oatmeal &
berries/stewed fruit
Protein; chicken, tuna,
salmon, pork
Soup & bread
Homemade soup
Leftovers from dinner
Salad with protein
Muesli bar
Toast with nut butter
Back-to-back meetings…
Late home for dinner/eating away from home…
No time
Some time
Lots of time
No time
Some time
Lots of time
Muesli bar
Yoghurt (natural, low fat)
Granola
Eggs & toast
Omelette & veg
Omelette & veg
Handful nuts & seeds
Houmous & oat cakes
Sardines on toast
Baked potato with tuna/
beans/cottage cheese
Fruit
Houmous & carrots
Meal plans
Recipes
Shopping list
14 day meal plan Page 18
Resilience
recipes
Food to fuel
your wellbeing
These foods boost the 'happy hormone' serotonin;
to relieve the effects of stress and help your body
and mind to relax reducing the effects of anxiety.
What does
this food do?
Enjoy!
Meal plans
Recipes
Shopping list
Resilience recipes Page 19
Warm new potato and smoked
mackerel salad with asparagus
V Beetroot, egg, new potatoes and mixed salad leaves
Chicken and vegetable lasagne
V Q uorn/tofu lasagne
Replace the beef with quorn or tofu for a meat free
alternative, or use courgettes, peppers, and aubergines
INGREDIENTS
INGREDIENTS
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350g new potatoes
100g crème fraîche
1 tsp horseradish cream
juice of 1 lemon
2 skinned and flaked smoked
mackerel fillets (about 200g/8oz)
• 85g bag watercress
• 1x bunch asparagus
(SERVES 2)
METHOD
150g chicken fillets
1 spray of spray oil
½ clove of garlic
¼ onion
¼ red pepper
2 mushrooms
75g broccoli
227g tinned chopped tomatoes
2 tsp tomato puree
1 tsp mixed herbs
2 tsp reduced fat olive spread
2 tsp plain flour
7 tbsp semi-skimmed milk
2 sheets of lasagne
38g reduced fat cheddar
(SERVES 1)
1. Cook the potatoes in a large pan of boiling water for 15-20 minutes or until tender
2. Add the asparagus for the last 4-5 minutes until tender
TO MAKE THE FILLING
TO MAKE THE WHITE SAUCE
3. While the potatoes are cooking, mix the crème fraîche in a large bowl with the horseradish
cream and lemon juice. Season well with freshly ground black pepper
1. Heat the oven to 200°C Prepare the vegetables
and garlic, cut the chicken into strips
4. Drain the potatoes and asparagus, halve the potatoes and set aside to cool down for a few
minutes. Tip the potatoes and asparagus into the crème fraîche mix and stir so it coats
them and becomes quite runny. Now add the smoked mackerel and watercress and toss
gently together. Best served still warm
2. Spray a non-stick pan with spray oil,
when it’s hot add the chicken strips and
fry until they are cooked on the outside,
then set aside to cool
4. Melt the olive spread on a medium heat
then add the flour and mix to make a roux.
After a minute, turn the heat down and add
the milk gradually until the sauce is boiling
and thick
2 boiled eggs and some prepared beetroot at step 4 for a meat free alternative
V Add
Meal plans
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3. Next, fry the onion and garlic until soft.
Add the remaining vegetables, tinned
tomatoes, puree and herbs. Mix well and
leave simmer for 10 minutes
5. Finally, layer the chicken and veg mix with
the lasagne sheets, pour over the white
sauce, top with cheese and bake in the
oven for 20 minutes. Serve
Resilience recipes Page 20
Turkey fajita with salsa
and guacamole
V Quorn or sweet potato fajita with salsa and guacamole
Herby pork patties with
potatoes and beans
INGREDIENTS
INGREDIENTS
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100g turkey steak
½ onion
½ pepper (any colour)
2 tbsp tomato-based salsa
50g avocado
1 wholemeal or seeded tortilla wrap
A handful of mixed salad leaves
75g tinned unsweetened sweetcorn
1 tsp low fat salad dressing
(SERVES 1)
7 baby new potatoes
¼ red onion
¼ red pepper
1 clove of garlic
1 sprig fresh rosemary
1 tbsp fresh thyme
125g lean minced pork
1 tsp of olive oil
1 tsp of crushed chillies
227g tinned chopped tomatoes
113g tinned and drained
cannellini beans
(SERVES 1)
METHOD
METHOD
1. Place the turkey under a pre-heated medium grill until cooked through
1. Boil the potatoes until cooked through
2. While the turkey is cooking, slice the pepper and onion and place in a steamer (or use a
sieve over a saucepan) until soft
2. While the potatoes are boiling slice the onion, pepper and garlic and set aside
3. Once soft, place the onions and peppers under the grill to brown and cut the turkey into
chunks (once it is cool enough to handle)
4. Make a quick side salad using the sweetcorn, salad leaves and dressing
4. Heat the olive oil in a pan and once the potatoes are cool enough to handle, slice into
discs and place in a frying pan with the onion and garlic. Cook until the potatoes start to
go brown and the onions soften
5. Heat the tortilla according to the packet instructions
5. Put the patties under a pre-heated medium grill for 5-10 minutes depending on thickness
6. Slice the avocado
6. Add the beans, tinned tomatoes and chillies to the pan and allow to simmer while your
patties cook. Serve
7. Spread the salsa over a wrap and fill with avocado, turkey, onion and pepper. Serve with
the side salad
3. Combine the herbs and the mince together to make the patties
roast a sweet potato and slice into discs
V Simply
Meal plans
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Resilience recipes Page 21
V
Falafel burgers
Chicken and cheese filled sweet
potato skins
V Q uorn/vegetable and cheese sweet potato skins
INGREDIENTS
INGREDIENTS
• 200g tinned chickpeas,
rinsed and drained
• 1 garlic clove, chopped
• Handful of flat-leaf parsley or
curly parsley
• ½ tsp ground cumin
• ½ tsp ground coriander
• ¼ tsp harissa paste or chilli powder
• 1 tbsp plain flour
• 1 tbsp sunflower oil
• Toasted pitta bread
• 100g tub tomato salsa, to serve
• 1 small red onion, roughly chopped
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275g sweet potato
150g chicken fillets
2 tomatoes
1 tbsp tomato puree
1 tbsp reduced sugar and salt tomato
ketchup
A pinch mixed herbs
A pinch garlic powder
1 tsp onion powder
A pinch black pepper
50g half fat cheddar
1 tsp of fresh chives, chopped
(SERVES 1)
(SERVES 2)
METHOD
METHOD
1. Wrap the sweet potato in foil and bake in a pre-heated oven at 190°C until soft
1. Create the falafel mixture by placing the chickpeas, onion, herbs and spices, garlic and
oil in a food processor and blending into a thick, chunky paste
2. Meanwhile, grill the chicken until fully cooked, then set aside to cool
2. Preheat the grill to a medium heat and as it warms, roll small handfuls of the falafel
mixture into balls and flatten into burgers
3. Place a sheet of tin foil on the grill and spray with a little oil
4. Place your burgers on the foil and grill for 4-5 minutes on either side
5. Place your falafel burger into the toasted pitta, add salsa and green salad to serve
3. Remove the sweet potato from the oven and leave to cool. Remove around 3 quarters of
the pulp, keeping the skins intact
4. In a pan, combine the chicken, tomato puree, ketchup, herbs, garlic powder, onion
powder, and pepper. Lower the heat and cook for 15 minutes and then add the tomatoes,
potato pulp and cook for a further 5 minutes
5. Ladle the mixture back into the potato skins and garnish with cheese and chives. Serve
V
Meal plans
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Steam
some broccoli and add to the potato pulp for a delicious broccoli and
cheese filling
Resilience recipes Page 22
Mackerel burgers
C hickpea and spinach burgers
V Lamb kebabs with
yoghurt dip and rice
V T ofu kebabs with yoghurt dip and rice
INGREDIENTS
INGREDIENTS
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1 can mackerel in olive oil, drained
100g fresh spinach chopped
2 spring onions, finely chopped
½ onion, finely chopped
½ tsp olive oil
Zest of 1 lemon
1 large egg
150g bread crumbs
Flour for dusting
(SERVES 2)
138g lean lamb fillet
1 tomato
½ red pepper
½ yellow pepper
½ red onion
2 cloves garlic
2 tbsp lemon juice
½ tsp crushed chillies
1 tbsp chopped fresh coriander
75g brown rice, uncooked weight
25g cucumber
4 tbsp low fat natural yoghurt
(SERVES 1)
MACKEREL BURGER
CHICKPEA AND SPINACH BURGERS
1. Gently fry the spring onions and onion
and set aside to cool
1. In a food processor, blend 400g tinned
chickpeas with lemon zest, lemon juice,
cumin, a handful of fresh spinach leaves,
1 large egg and some pepper
2. In a bowl, add the chopped spinach,
lemon zest and flake in the mackerel.
Add in the cooled onions along with the
egg and bread crumbs
2. Put the mixture into a bowl and mix
together with the breadcrumbs
3. Flour your work surface and divide the
mixture into 2 balls, gently forming into
patties
3. Form 4 burgers, pressing any remaining
breadcrumbs into the burgers and chill for
ten minutes in the fridge
4. Place them in a frying pan over a
medium heat with some olive oil and
cook until golden brown
4. Once chilled, fry the burgers on a medium
heat for 4 minutes on each side. Serve
Recipes
1. Mix the garlic, lemon juice, coriander,
crushed chillies and brush over the kebabs
TO MAKE THE SKEWERS
2. Trim all the visible fat off the lamb. Cut
the lamb and the vegetables into chunks.
Thread the lamb and vegetables alternately
onto skewers (if you're using wooden ones,
remember to soak them first)
3. Grill the kebabs until the meat is cooked
to your liking
4. While the lamb is under the grill, cook
your wholegrain rice according to the
packet instructions
TO MAKE A COOL DIP
5. Crush the garlic and thinly slice the
cucumber. Stir into low fat natural
yoghurt. Serve
V T hread the tofu alternately on the skewers instead of lamb
5. Serve in a wholemeal bun with crisp
lettuce and sliced tomato
Meal plans
TO MAKE THE MARINADE
Shopping list
Resilience recipes Page 23
V
M
ixed vegetable couscous,
toasted almonds and
pistachios
Chorizo and
butter bean linguine
V C ourgette and mushroom linguine
INGREDIENTS
INGREDIENTS
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
1 packet couscous
1 onion
1 garlic clove
½ pepper (any colour)
1 courgette
5 cherry tomatoes
Handful of toasted almonds
Handful of pistachios
Olive oil
Ground black pepper
(SERVES 2)
75g linguine
38g chorizo
75g red onion
1 garlic clove
½ tbsp fresh thyme
125g butter beans
8 cherry tomatoes
75g spinach
1 tsp crushed chillies
½ tbsp sherry vinegar
1 tsp runny honey
1 handful rocket
A pinch black pepper
(SERVES 1)
METHOD
1. Prepare the linguine according to the packet instructions avoiding any additional oil or salt
METHOD
1. Pre-heat the oven to 200°C. Cook the couscous according to the packet instructions,
avoiding any additional salt or oil
2. Chop the onion, garlic, pepper, courgette and cherry tomatoes into small chunks
3. Place the vegetables into a dish with a drizzle of olive oil and a sprinkling of pepper and
place in the pre-heated oven for 45 minutes or until cooked
4. Once they are ready, combine with the couscous, pistachios and almonds. Serve
M F or those who would like meat, add in some lean meat like chicken or turkey
Meal plans
Recipes
Shopping list
2. While the linguine is cooking finely slice the red onion and garlic, halve the cherry
tomatoes, peel the chorizo and cut into bite size chunks
3. Heat a non-stick pan over a medium heat and add the chorizo, cooking for 1-2 minutes
4. Add the garlic, onion and thyme and cook until the onion is soft. Turn the heat down and
add the butter beans, cherry tomatoes, spinach, crushed chillies and the sherry vinegar
5. Cook the vinegar off and add the runny honey. Drain the pasta and add to the
chorizo and butter bean mixture and a handful of rocket. Serve
V
Cook
the courgette and mushroom over a medium heat until soft before continuing
with step 4
Resilience recipes Page 24
Pasta with broccoli, cherry
tomatoes and almonds
V Sesame-topped salmon with
Asian noodles
V C abbage and broccoli noodles
INGREDIENTS
INGREDIENTS
•
•
•
•
•
•
•
•
• 150g salmon fillet
• 1 tsp olive oil
• 1 tsp sesame seeds
•1 ½ tsp reduced salt soy sauce
• 1 tsp honey
• 1 tsp lime juice
• 50g egg noodles uncooked weight
• 6 asparagus spears
75g pasta, uncooked weight
75g broccoli
2 tbsp low fat natural yoghurt
2 tsp pesto
10 cherry tomatoes
31g flaked almonds
1 tbsp chopped fresh parsley
1 handful of mixed salad leaves
(SERVES 1)
(SERVES 1)
METHOD
METHOD
1. Prepare the pasta according to the packet directions, avoiding any additional salt or oil
1. Sprinkle the salmon fillet with the sesame seeds and cook under a medium heat grill for
15-20 minutes
2. Break the broccoli into small pieces. During the last few minutes of the pasta cooking
time, steam using a steamer or a sieve over a saucepan
3. Once the pasta is cooked, drain it and stir in the natural yoghurt, pesto, tomatoes,
and broccoli
4. Add the almonds and parsley. Serve
2. Make a dressing by mixing the olive oil, soy sauce, honey and lime juice
3. Cook the egg noodles and asparagus tips for 3 minutes in boiling water
4. Drain the noodles and asparagus, toss in the dressing and place the salmon fillet
on top. Serve
V
Meal plans
Recipes
Shopping list
Trim
and shred the cabbage and put it into a large pan of boiling salted water with the
broccoli (if you're using fresh broccoli cut it into florets first) and noodles to cook for
around 3 minutes. Use the same dressing as above and sprinkle with sesame seeds
Resilience recipes Page 25
Italian style beef stew
A ubergine stew
V Smoked salmon omelette with
orange, almond and rocket salad
V A sparagus and mushroom omelette
INGREDIENTS
INGREDIENTS
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
½ onion, sliced
½ garlic clove, sliced
1 tbsp olive oil
300g pack beef stir-fry strips, or use
beef steak, thinly sliced
½ yellow pepper, deseeded and
thinly sliced
200g tinned chopped tomatoes
Sprig rosemary, chopped
Handful pitted olives
(SERVES 2)
3 egg whites
1 tbsp low fat cream cheese
A pinch black pepper
1 spray oil
75g chopped smoked salmon
1 tsp reduced fat olive spread
1 orange
1 handful rocket
25g toasted almonds
2 slices of toast made from
wholemeal bread (optional)
(SERVES 1)
METHOD
METHOD
1. In a large saucepan, fry the onion and garlic for five minutes until softened and golden
1. Whisk the egg whites with the low fat cream cheese and season with black pepper
2. Add in the beef, pepper and chopped tomatoes. Bring to the boil, turn down the heat and
allow to simmer until the meat is cooked through, adding boiling water, if required
2. Spray a non-stick pan with some spray oil and heat up
3. Finally, stir through a handful of pitted olives and add the rosemary. Serve with mashed potato
4. When the mixture is almost set, place the smoked salmon on top, cover the pan and
cook for 30 seconds
3. Add the egg mixture, gently pushing towards the centre as it cooks
5. Serve with a salad of rocket, orange segments and toasted almonds and some granary
toast if you wish
V
F ry an aubergine with the onions and garlic before adding the rest of the
ingredients for a tasty meat-free alternative
Meal plans
Recipes
Shopping list
V
Fry
asparagus in a separate pan over a medium heat with a splash of olive oil
before adding to the egg mixture
Resilience recipes Page 26
Chicken, ham and spinach parcel
with brown rice
V
W
arming curry and rice
V B ean stew
INGREDIENTS
INGREDIENTS
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
150g chicken fillet
2 slices of ham
1 ball frozen spinach
A pinch nutmeg
¼ tsp of reduced salt vegetable stock
powder
2 tsp olive oil
2 tbsp white wine
3 mushrooms
50g broccoli florets
2 tins coconut milk
2 tins chopped tomatoes
18 small potatoes (600g)
6 carrots (400g)
2 400g tins of haricot or cannellini beans
1 bag spinach (200g)
3 teaspoons turmeric
3 teaspoons ground cumin
2 teaspoons chilli flakes
Salt and pepper
(SERVES 6)
(SERVES 1)
CHICKEN, HAM AND SPINACH PARCELS
BEAN STEW
METHOD
1. Thaw the spinach and dissolve the stock
in boiling water
1. Simply pour a can of cannellini beans
into a colander, rinse with water and then
drain before placing in a large frying pan
1. Slice the potatoes into quarters, place them in a saucepan and cover them with water
2. Next drain half a jar of sun-dried
tomatoes in the colander and add them
to the pan with a tin of tomatoes, 1 tbsp
tahini, a crushed garlic clove, 1 tsp of
ground chilli and a pinch of black pepper
3. While the potatoes cook, peel the carrots and finely slice
2. Place a chicken fillet between 2 sheets of
clingfilm and flatten
3. Remove the clingfilm and cover the chicken
with the ham and spinach before rolling up
and securing with a cocktail stick
4. Heat the olive oil in a pan and brown the
chicken on all sides
5. Add the stock, white wine, mushrooms
and broccoli and simmer until the chicken
is cooked through. Serve with kale and
brown rice
Meal plans
Recipes
3. Allow the pan to heat for a few minutes
until everything is nice and hot, then serve!
Shopping list
2. Bring the pan to the boil, once it’s boiling turn the heat down to a simmer and let the
potatoes cook for about 20 minutes, until they’re soft enough to easily pierce with a fork
4. Drain the water from the potatoes and place them in a large pan with the coconut milk,
chopped tomatoes, carrots, turmeric, cumin, chilli flakes and the pepper.
Mix everything together and place the lid on the pan. Bring to the boil, then turn down to
a simmer and leave to cook for about an hour
5. Cook your wholegrain rice according to the packet instructions
6. Once the carrots are soft, stir in the cannellini beans and a generous handful of fresh
spinach. Allow the curry to cook for another 15 minutes or so, before you serve
Resilience recipes Page 27
Tuna and sweetcorn pizza
V S weetcorn and pepper pizza
Replace the tuna with yellow and red peppers
Chicken stuffed with spinach,
feta and pine nuts
INGREDIENTS
INGREDIENTS
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
1 mini pizza base
227g tinned chopped tomatoes
A pinch mixed herbs
63g reduced fat mozzarella
63g tuna in oil, drained
75g sweetcorn
½ red onion
½ tbsp of pine nuts
•
•
•
•
(SERVES 1)
30g frozen spinach
¼ cup crumbled feta cheese
1 tbsp pine nuts, toasted
½ tsp fresh thyme, minced
1 tsp fresh lemon juice
1 garlic clove, minced
2 skinless, boneless chicken breast
halves
A pinch salt
A pinch freshly ground black pepper
1 tbsp olive oil
¼ cup fat-free, low salt chicken stock
(SERVES 2)
CHICKEN, HAM AND SPINACH PARCELS
METHOD
1. Heat the oven to 200°C
1. Pre-heat the oven to 180°C
2. Reduce a tin of tomatoes in a saucepan with the dried herbs until it reaches a thick sauce
like consistency
2. Defrost some frozen spinach in warm water
3. Place a mini pizza base on a baking sheet and spread with the tomato sauce
3. In a bowl, combine the feta, pine nuts, fresh lemon juice and minced garlic, adding the
spinach once defrosted
4. Scatter the mozzarella over the sauce and top with the tuna, sweetcorn, red onion and
pine nuts
4. Cut a horizontal slit through the largest part of each chicken breast and spoon the feta
mixture inside securing the breast with a cocktail stick
5. Bake in a preheated oven for 8-10 minutes
5. Heat the oil over a medium heat in a non-stick, oven proof dish. Add the chicken and fry
for 3 minutes on either side until brown
6. Serve with a side salad
V
S
team some peppers and sweetcorn and top your pizza with these for a sweet and
crunchy vegetarian option
Meal plans
Recipes
Shopping list
6. Add the chicken stock, cover the pan and place in the oven for 15 minutes until the
chicken is cooked all the way through. Serve
Resilience recipes Page 28
V
S tuffed aubergine
Chicken and guacamole wrap
V C
ourgette
INGREDIENTS
INGREDIENTS
• 2 aubergines
• 2 tbsp olive oil, plus extra for
drizzling
• 1 large onion, finely chopped
• 4 garlic cloves, finely chopped
• 12 cherry tomatoes, halved
• 50g pitted green olives, chopped
• handful basil leaves, chopped
• 125g ball mozzarella, torn into bitesize pieces
• handful fresh white breadcrumbs
•
•
•
•
•
•
•
•
•
•
•
•
•
(SERVES 2)
38g avocado
2 tomatoes
25g red onion
¼ tsp crushed chillies
1 lime
1 serving of lettuce
125g chicken fillet cut into strips
1 wholemeal or seeded tortilla wrap
2 tbsp chopped fresh coriander
50g tinned sweetcorn
1 tbsp grated carrot
1/3 red pepper
1 tbsp pumpkin seeds
(SERVES 2)
METHOD
METHOD
1. Heat oven to 220°C/200°C fan
2. Slice the aubergines in half lengthways, leaving the stem intact. Using a small knife,
cut a border inside each aubergine about ½-1cm thick. Using a teaspoon, scoop out the
aubergine flesh. Brush the aubergine shell with a little of the oil, season and place in a
baking dish. Cover with foil and bake for 20 mins
3. Chop the flesh and place to one side. Add the remaining oil to a non-stick frying pan and
add the onion and cook until soft. Add the chopped aubergine flesh and cook through.
Tip in the garlic and tomatoes and cook for 3 mins more. Stir in olives,
basil, mozzarella and seasoning
4. When the aubergine shells are tender, remove from the oven and reduce heat to
200°C/180°C fan
5. Pile the stuffing into the shells, sprinkle with breadcrumbs and drizzle with a little more
oil. Bake for 15-20 mins. Serve with a green salad
Meal plans
and pepper guacamole wrap
Recipes
Shopping list
1. Place the chicken strips under a pre-heated medium grill until thoroughly cooked and
set aside to cool
2. Prepare the guacamole by mashing the avocado with the back of a fork in a bowl
3. Finely slice the tomato and red onion and combine with the avocado along with the
crushed chillies, lime juice and coriander
4. When it’s ready, place the guacamole on the tortilla and top with the chicken and
remaining ingredients, before rolling up tightly. Serve
V
F ry courgette with some red and yellow peppers with spray oil for a tasty
chicken alternative
Resilience recipes Page 29
Salmon, new potatoes and kale
Q uinoa and halloumi
V Spaghetti Bolognese
V T ry quorn mince, or vegetable (peppers, broccoli,
carrots and mushrooms) Bolognese
INGREDIENTS
INGREDIENTS
• 175g new potatoes
• 1 salmon fillet
•1 ½ cups of kale
• 100g lean minced beef
• 50g onion, chopped
• 1 garlic clove
• 227g tinned chopped tomatoes
• 1 tsp tomato puree
• 1 tsp mixed herbs
• 75g spaghetti, uncooked weight
•1 ½ tbsps grated parmesan
• 1 handful mixed salad leaves
(SERVES 1)
(SERVES 1)
SALMON, NEW POTATOES AND KALE
QUINOA AND HALLOUMI
METHOD
1. Wash the new potatoes, place into a
pan and bring to the boil
1. Heat 1 tbsp of the oil in a medium saucepan
1. Place the minced beef in a large pan and cook over a medium heat until browned
2. Cook a small, sliced red onion and a thickly
sliced pepper for a few mins. Add 200g of
quinoa and cook for a further 3 mins
2. Drain off any excess fat, add the onion and garlic and cook for 2-3 minutes.
Add the tomatoes, tomato puree and herbs and bring to a boil
2. If you have a three tier steamer, wrap the
salmon in foil and place in the steamer
over the top of the potatoes for 20
minutes, adding the kale to the top tier
for the final 10 minutes
3. If not, place the salmon under the
grill until cooked, place the kale in a
colander over the boiling potatoes
for the final 10 minutes. Serve with
hollandaise sauce (optional)
Meal plans
Recipes
3. Add 500ml of vegetable stock, cover and
turn the heat down to a simmer. Cook for
15 mins or until the ingredients are soft,
then stir through a handful of parsley
4. Heat the grill and cook the halloumi until
both sides are golden and crisp. Serve with
steamed kale
Shopping list
3. Turn down the heat and simmer for 20-25 minutes, leaving the lid off if the sauce needs
to thicken
4. As the sauce simmers, cook your spaghetti according to the packet instructions,
avoiding any additional salt or oil. Serve sprinkled with the parmesan and a side salad
of mixed leaves
V F ry the vegetables until soft before adding the tomatoes, puree and herbs
Resilience recipes Page 30
C ourgette, broccoli and pesto
pasta with pumpkin seeds
V Chicken & spinach rice
V C
ourgette,
peppers, spinach and rice
INGREDIENTS
INGREDIENTS
•
•
•
•
•
•
•
•
• 81g of brown rice, uncooked weight
• 227g tinned chopped tomatoes
•1 ½ tsp olive oil
• 1 garlic clove
• 100g frozen spinach, cooked
• 150g chicken fillet
• ½ red pepper
• A pinch mixed herbs
75g of pasta, uncooked weight
1 courgette
7 cherry tomatoes
75g broccoli
1 onion
4 tbps pesto
1 tbsp olive oil
Handful pumpkin seeds
(SERVES 1)
(SERVES 1)
METHOD
1. Pre-heat the grill to a medium heat and place the chicken underneath until thoroughly cooked.
Once cooked, set aside to cool before cutting into strips
METHOD
1. Grate the courgettes and place to one side
2. Fry the onion in the olive oil until softened. Add the courgette and cook until soft
3. Meanwhile cook the broccoli (you can steam above the spaghetti in a steamer or
colander) and wholemeal pasta according to the packet instructions
4. Once cooked, drain the pasta and add in the courgette, onion and broccoli. Toss together
with pesto and scatter with a small handful of pumpkin seeds. Dress with cherry
tomatoes and serve
2. As the chicken cools, prepare the rice according to the packet instructions avoiding any
additional salt or oil
3. Heat the oil in a pan and sauté the frozen spinach with minced garlic
4. Once soft, add the chopped tomatoes, red pepper and season with the mixed herbs.
Leave to simmer until the peppers are cooked through
5. Once cooked, combine with the chicken, sprinkle a handful of pistachios over the top
and serve with the rice
V
Meal plans
Recipes
Shopping list
C
ooked lentils added into this dish adds some extra dietary fibre, lean protein,
folate and iron
Resilience recipes Page 31
shopping list
Fruit and vegetables
Meats and pulses
Dairy
Spreads and sauces
 Apples
 Asparagus
 Tomatoes (salad and cherry)
 Carrots
 Baked beans
 Chicken breasts
 Cheese
 Cottage cheese
 Cashew/almond butter
 Jam
 Avocado
 Bananas
 Celery
 Kale
 Ham
 Mackerel
 Eggs
 Low fat Greek/natural yoghurt
 Olive oil
 Pesto
 Beetroot
 Blueberries
 Chopped tomatoes
 Tomato puree
 Chickpeas
 Sardines
 Milk
 Low fat soft cheese
 Salsa
 Houmous
 Broccoli  Courgette
 Mushrooms
 Cucumber
 Smoked salmon
 Salmon fillets
 Feta
 Coconut milk
 Soy sauce
 Chicken stock
 Garlic
 Onions
 Aubergine
 Oranges
 Turkey slices
 Turkey steak
 Mozzarella
 Vegetable stock
Herbs
Snacks
 Turmeric
 Cumin
 Dark chocolate
 Carrot sticks
 Mixed herbs
 Rosemary
 Celery
 Sugar snap peas
 Thyme
 Crushed chillies
 Cucumber
 Apricots
 Coriander
 Strawberries
 Blackberries
 Spring onions
 Lemons
 White beans
 Cannellini beans
 Limes
 Mixed salad leaves
 Minced pork
 Lean lamb fillet
 Peppers
 Potatoes
 Lean beef mince
 Lean beef steak
 Sweet potatoes
 Roasting vegetables
 Spinach
 Sweetcorn
Meal plans
 Blueberries
Recipes
Shopping list
Shopping list Page 32
Recipe references:
1.
Warm new potato and smoked mackerel salad with asparagus: http://www.
bbcgoodfood.com/recipes/1851/warm-new-potato-and-smoked-mackerel-salad
10. Chorizo and butter bean linguine: http://www.tescohealthandwellbeing.com/
food/product/10776-2000-chorizo-and-butterbean-linguine
17. Tuna and sweetcorn pizza: http://www.tescohealthandwellbeing.com/food/
product/3121-2000-tuna--sweetcorn-pizza
2.
Chicken and vegetable lasagne: http://www.tescohealthandwellbeing.com/food/
product/10136-2000-chicken-and-vegetable-lasagne
18. Chicken stuffed with spinach, feta and pine nuts: http://www.myrecipes.com/
recipe/chicken-stuffed-with-spinach-feta-pine-nuts
3.
Turkey fajita with salsa and guacamole: http://www.tescohealthandwellbeing.
com/food/product/3052-2000-turkey-fajita-with-salsa--guacamole
11. Pasta with broccoli, cherry tomatoes and almonds: http://www.
tescohealthandwellbeing.com/food/product/7220-pasta-salad-with-broccolicherry-tomatoes--almonds
4. Herby pork patties with potatoes and beans: http://www.tescohealthandwellbeing.
com/food/product/10777-2000-herby-pork-patties-with-potatoes-and-beans
5.
Falafel burgers: http://www.bbcgoodfood.com/recipes/5605/falafel-burgers
6.
Chicken and cheese filled sweet potato skins: http://www.tescohealthandwellbeing.
com/food/product/9935-2000-chicken-and-cheese-filled-sweet-potato-skins
7.
Mackerel burgers: http://www.john-west.co.uk/recipe/mackerel-burgers
12. Sesame-topped salmon with Asian noodles: http://www.tescohealthandwellbeing.
com/food/product/9299-2000-sesame-topped-salmon-with-asian-noodles
13. Italian style beef-stew: http://www.bbcgoodfood.com/recipes/2209/italianstylebeef-stew
14. Smoked salmon omelette with orange, almond and rocket salad: http://www.
tescohealthandwellbeing.com/food/product/9968-2000-smoked-salmonomelette-with-orange-almond--rocket-salad
8. Lamb kebabs with yoghurt dip and rice: http://www.tescohealthandwellbeing.
com/food/product/3284-2000-lamb-kebabs-with-yoghurt-dip--rice
15. Chicken, ham and spinach parcel with brown rice: http://www.
tescohealthandwellbeing.com/food/product/7158-2000-chicken-ham--spinachparcel-with-brown-rice
9.
16. Warming curry and rice: http://deliciouslyella.com/recipe/warming-winter-curry/
Mixed vegetable couscous, toasted almonds and pistachios: No recipe reference found
19. Stuffed aubergine: http://www.bbcgoodfood.com/recipes/1262642/italianstylestuffed-aubergines
20. Chicken and guacamole wrap: http://www.tescohealthandwellbeing.com/food/
product/11431-2000-chicken-and-guacamole-wrap
21. Salmon, new potatoes and kale: No recipe reference found
22. S
paghetti Bolognese: http://www.tescohealthandwellbeing.com/food/
product/3045-2000-spaghetti-bolognese
23. Courgette, broccoli and pesto pasta with pumpkin seeds: No recipe reference found
24. C
hicken & spinach rice: http://www.tescohealthandwellbeing.com/food/
product/7229-2000-chicken--spinach-rice
Health benefit references:
1.
2.
3.
https://www.psychologytoday.com/blog/reading-between-theheadlines/201401/low-zinc-levels-associated-depression
11. http://www.naturalfoodbenefits.com/display.asp?CAT=3&ID=104
22. http://www.livestrong.com/article/269138-benefits-of-eating-sweet-corn/
12. http://www.bodybuilding.com/fun/the-5-healthiest-typs-of-rice.html
23. http://www.bbcgoodfood.com/howto/guide/ingredient-focus-beetroot
http://www.mcall.com/health/mc-top-3-health-foods-fight-stress-20150306story.html
13. http://www.nutrition-and-you.com/pistachio.html
24. http://www.medicalnewstoday.com/articles/267290.php
14. http://www.livestrong.com/article/248233-butter-beans-nutrition-facts/
25. http://www.askdrsears.com/topics/feeding-eating/family-nutrition/calcium/whydo-you-need-calcium
http://www.calmclinic.com/anxiety/drugs/magnesium
4. http://www.wholeliving.com/134086/benefits-b-vitamins
15. http://www.theguardian.com/lifeandstyle/2013/nov/11/why-almonds-are-goodfor-you-vitamin-e
5.
16. http://home.howstuffworks.com/broccoli3.htm
http://www.healthaliciousness.com/articles/foods-high-in-vitamin-B6.php
6. http://metro.co.uk/2012/12/05/eating-a-tomato-a-day-can-curedepression-3300706/
17. http://www.care2.com/greenliving/20-health-benefits-of-sesame-you-wontbelieve.html
7.
18. http://www.bbcgoodfood.com/howto/guide/ingredient-focus-aubergines
http://www.npr.org/blogs/thesalt/2014/07/14/329529110/food-moodconnection-how-you-eat-can-amp-up-or-tamp-down-stress
8. http://www.care2.com/greenliving/9-reasons-to-love-sweet-potatoes.html
9. http://health.howstuffworks.com/wellness/food-nutrition/facts/benefits-ofomega-33.htm
10. http://www.livestrong.com/article/375604-food-to-fight-fatigue/
1
20. http://www.livestrong.com/article/484932-potassium-depletion-stress/
21. https://www.psychologytoday.com/blog/reading-between-theheadlines/201401/low-zinc-levels-associated-depression
27. http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.
html
28. http://www.courgetterecipes.co.uk/health-reasons-why-you-should-eatcourgettes/
29. http://nutritioncheckup.com/a-heart-shaped-box-with-some-benefits-darkchocolate-and-your-health/#sthash.bJnF6PYJ.dpbs
30. http://www.natural-alternative.co.uk/
All information and tools presented within this diet are intended for educational purposes. Any health, diet or exercise advice is not intended as medical diagnosis or treatment.
If you think you have any type of medical condition you must seek professional advice. Using these recipes or suggestions is at a person’s own discretion and we therefore do
not accept any liability for the suggestions and/or any products recommended. © CABA 2015.
http://www.natural-alternative.co.uk/
Meal plans
19. http://www.glycemic-index.org/serotonin-foods.html
26. http://www.bbcgoodfood.com/howto/guide/health-benefits-quinoa
Recipes
Shopping list
Reference Page 33