Reverse polarity

Last week I had an encounter that left me feeling exhausted, very upset and hurt. I apologised at the time (apology not accepted), but still felt attacked and worried. It’s far too involved to tell you the whole story, so suffice it to say that when I’m overwhelmed by negativity - my own or someone else’s - I try to counterbalance it with positive thoughts and actions, so I:

Do something to make someone else happy: this is one sure way to make yourself feel happy and worthwhile. Even simple chores around the house can help raise spirits; make a pot of tea, take out the garbage or strip and make the bed really well smoothing out all the wrinkles – better still, change the sheets.

Think about something else. A natural reaction is to go over and over the argument, thinking up the ‘right’ responses. There probably were no ‘right’ responses, and anyway it’s too late now. We all have so much to be grateful for – as the saying goes ‘don’t sweat the small stuff’ – so rather dwell on something (or someone) that makes you happy.

Forgive everything. No-one knows what is truly happening in anyone else’s life, so this incident was probably the ‘straw that broke the camel’s back’. Be forgiving, because holding on to anger and resentment never helped anyone – you just wander around with a thundercloud over your head and, believe it or not, others can see and feel it, and will want to avoid it. And you.

Put on a happy face. We don’t always feel happy, but putting on a happy face really can improve how we feel – and it makes life a lot more pleasant for everyone else, too. I’m not saying that nobody should ever be sad or anxious or feel bereft – we will all feel these emotions at some time in our lives – but make sure the tears you shed are for a worthy cause.

Cook. If all else fails, the kitchen is the place to be. Take out aggression by chopping and chopping and chopping! Bang the pots around. Slam the cupboard doors. It’s amazing how silly you’ll feel, behaving like this – and does it solve any problems? No… not unless the ‘problem’ was dinner!

Don’t take yourself too seriously. No one else will. And remember, however bad a situation is, it is going to change. Maybe as soon as tomorrow.

Spinach and beans : Wk44/5

Serves 4 : Very easy : Quick

Ingredients
1 onion, chopped
1 clove garlic, crushed
½ tsp ground cumin
1 tsp paprika
±400gm tin cannellini beans, rinsed and drained
1 slice bread, crumbed
4 tomatoes, seeded and chopped
45ml water
30gm small seedless raisins
500gm baby spinach
2 Tblsp pumpkin seeds
4 herb muffins

Method
Spray a large lidded frying pan with non-stick cooking spray.
Gently dry fry the onions and garlic until the onion softens.
Add the cumin and paprika and fry until fragrant.

Stir in the beans, tomatoes, raisins and bread crumbs.
Add the water.
Pile the spinach on top, cover with a lid and simmer until the spinach has wilted.
Fold the spinach through the bean mixture.

Divide between 4 warmed bowls and top with the pumpkin seeda.
Serve with warmed herby muffins.

Link to .pdf files for Week 45 and Review (5)

Go here for the recipes and shopping list for Week 45.

And, in case you missed them, here are the links for recipes and shopping lists for weeks 17 - 20:
Week 17

Week 18

Week 19

Week 20

Chicken in cider : Wk44/4

Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breast fillets, cut through sideways
1 onion, sliced
3 stalks celery, sliced
250ml cider (or apple juice)
250ml chicken stock
3 carrots, halved and sliced
2 turnips, small dice
1 red pepper, sliced
2 green apples, cored and sliced
200gm frozen peas

480gm potatoes
¼ cup fat free milk
Method
Cook the potatoes in lightly salted water.
Drain well and then mash.
Beat in the milk.
Keep warm.

Spray a wide lidded pan with non-stick cooking spray.
Dry fry the chicken pieces for about 5 minutes to seal.
Add the onion and celery to the pan and cook for another 2 minutes.
Pour in the stock and cider (or apple juice).
Tip in the carrots, turnip and red pepper and stir.
Bring to a boil then reduce the heat and put the lid on.
Simmer for 15 minutes.

Now add the apple slices and the peas and cook for a further 5 minutes.

Divide the mashed potato between 4 warmed plates.
Put 2 pieces of chicken breast on each plate and then serve the vegetables.

Micro-minerals : Chromium

Micro-minerals, like minerals, are organic elements present in the soil. Plants absorb them from their growth medium. We need even smaller amounts of each micro-mineral in our diet, but they are just as essential to maintain all nerve and muscle function, teeth, bones and body cells. Micro-minerals are insoluble in water and need to be bonded with a soluble compound before they can be properly utilised. That is why foods are the very best sources.

Functions of Chromium:

• Insulin function
• Glucose metabolism
• Maintain normal blood sugar levels
• Maintain blood pressure
• Promote brain function

Sources of Chromium:

• Corn oil
• Clams and oysters
• Whole grains
• Dairy
• Eggs
• Legumes
• Cheese
• Yeast
• Apples, bananas, oranges and grapes
• Brown rice
• Dark green and leafy veg
• Dried beans

Deficiency symptoms:

• Impaired growth
• High blood sugar levels
• High cholesterol
• Glucose intolerance

Supplements are usually unnecessary provided the diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any vitamin, mineral or micro-mineral can have unpleasant side effects.

 

Spicy veg : Wk44/3

Serves 4 : Very easy : Quick

Ingredients
1 tsp oil
1 onion, finely chopped
2 cloves garlic, crushed
½ tsp ground turmeric
½ tsp cayenne pepper
1 tsp ground coriander
1 tsp ground cumin
1 Tblsp tomato paste
1 cup veg stock
300gm cauliflower florets
300gm carrots, thick julienne
200gm courgettes, sliced
1 yellow pepper. sliced
4 tomatoes , chopped
1 x 400gm butter beans, rinsed and drained
3 Tblsp chopped coriander

Method
Fry the onion and garlic in the oil until the onion softens.
Add the spices and tomato paste and cook for 2 minutes until fragrant.
Tip in the carrots, cauli and pepper.
Stir well to coat in the spices.
Pour in the stock.
Simmer, covered, for 10 minutes.

Now add the courgettes, tomatoes and butter beans and simmer for another 10 minutes.
Stir through the chopped coriander.

Serve garnished with coriander sprigs.

You can use any beans in this recipe – cannellini beans, chickpeas.
I served mine with warmed naan breads, but you could use rice, quinoa or couscous.
 

Prawn noodles : Wk44/2

Serves 4 : Very easy : Quick

Ingredients
2 large carrots, julienne
200gm broccoli florets
100gm mange tout, sliced diagonally
8 baby sweetcorn, quartered lengthways
100gm green beans, cut in 3cm lengths
24 medium prawns, cleaned and deveined
3 x 75gm packs 2 minute noodles, broken up
2 Tblsp dry sherry
3 Tblsp low salt soya sauce
1 tsp grated ginger
2 garlic cloves, crushed
3 spring onions, sliced
2 Tblsp sesame seeds

Method
In a small bowl, combine the sherry, ginger, soy and garlic.
Set aside.

Bring 2 cups of water to a rolling boil.
Cook the carrots, broccoli, sweetcorn, mange tout and green beans for 5 minutes.
Remove the veg from the saucepan to a plate using a slotted spoon.
Drop the prawns into the water and cook until they turn pink – about 2 to 3 minutes.
Remove the prawns to the veg plate using a slotted spoon.

Cook the noodles in the remaining water for 2 minutes.
Drain and return to the pan, adding the sherry/soy sauce.
Tip in the prawns and cooked veg.
Give everything a good stir and allow to heat through again.

Serve garnished with the sesame seeds and spring onions.