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3 Madeleine Shaw recipes you need to try this weekend

Nutritional wellness coach and best-selling author of Get The Glow, Madeleine Shaw, shares her favourite mood-boosting recipes
3 Madeleine Shaw recipes you need to try this weekend Ready steady Glow
February 9, 2017   |    Madeleine Shaw

Eat natural

Fad diets make you unhappy. I used to live off low-fat foods and fizzy drinks, but I felt tired, bloated and my skin looked dull. Low-fat foods are often full of sugar and other chemicals to replace the taste and texture of the fat that has been removed.

FLOURLESS BROWNIES (NO REFINED SUGAR!)
Serves 14

Brownies
  • 200g coconut oil
  • 200g dark chocolate
  • 3 free range eggs
  • 200g coconut sugar
  • 1tsp vanilla extract
  • 200g buckwheat flour
  • Maldon sea salt
  • 200g raspberries
  • 100g pistachios

Preheat the oven to 160°C/325°F/Gas 3.

Melt the coconut oil and chocolate on a low heat, take it off the heat and leave to the side.

Whisk the eggs in a bowl, and add the coconut sugar and vanilla and beat together until fully combined.

Once the chocolate has cooled a little, pour in with the eggs and sugar mix.

Add the flour and a pinch of salt. Stir half the raspberries and pistachios into the mixture.

Pour the mix into a tray lined with baking paper and scatter over the last pistachios and berries, pushing them in slightly so the tops can just be seen.

Bake for 25-30 mins, then let them cool. The outside of the brownies should be crispy and the inside gooey. Cut into squares.

ASIAN STYLE SALMON WITH SWEET POTATO WEDGES
Serves 2

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  • 2tbsp tamari
  • 1tbsp coconut oil
  • 1tsp fresh grated ginger
  • 1tsp Dijon mustard
  • 2salmon fillets
  • 1large sweet potato
  • Maldon salt and fresh pepper
  • 300g green beans
  • 1tbsp extra virgin olive oil
  • 2spring onions
  • ½ fresh red chilli
  • 2tbsp sesame seeds
  • 1 lime
  • ½ avocado

Whisk together the tamari, coconut oil, ginger and mustard.

Coat the salmon in the marinade and refrigerate overnight.

Preheat the oven to 180°C/355°F/Gas 4.

Cut the potato into wedges and drizzle with avocado oil and salt. Roast for 30 mins.

Wrap the salmon in foil, bake for 15 mins.

Steam the beans. Toss with olive oil, season.

Finely chop the spring onions and chilli and scatter with sesame seeds over the salmon fillet, adding a squeeze of lime.

Serve with slices of avocado.

It’s time to change

The best way to find out what’s in season is to head down to your local farmers’ market. They’ll always have the freshest stock and you’ll probably save some money, too! In April, you’ll find delicious crab at the fishmonger’s.

Lettuce is beginning to grow, along with peppers, spinach, watercress and spring greens (now you know why they’re called spring greens!).

Stock up on these for a tasty salad and accompany with your favourite meat or fish, or if you’re vegetarian simply add roasted sweet potatoes. Yummy!

HAPPY GUT, HAPPY MIND

Alcohol, sugar and stress can all damage your gut. Look out for bloating and sensitivity.

Enhance your mood

Nature knows best. Here are some of the healthiest ways to eat yourself happy and reduce the impact of psychological stress.

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Dark leafy greens

Great for your mood – they’re loaded with vitamins and can be anxiety-reducing.

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Seeds

Full of potassium, zinc and magnesium – which a lot of us are deficient in. Great for relaxing your muscles.

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Eggs

Protein-rich and packed with amino acids to help you de-stress and sleep well.

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Avocados

Highly nutritious, containing many vitamins and minerals including potassium – which helps control blood pressure.

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Salmon

For heart healthy omega-3s.

SUNNY SYDNEY BOW

SunnySydneybowl
  • 2 red peppers
  • 100g kale
  • 2tbsp avocado oil
  • Maldon sea salt
  • 4 free range eggs
  • 3tbsp sesame seeds
  • 1 avocado
  • 3tbsp extra virgin olive oil
  • Pinch of chilli flakes
  • 1tbsp apple cider vinegar
  • 1tsp Dijon mustard
  • 1 lime, cut into wedges

Thinly slice the red peppers and shred the kale.

Sauté the kale in 1tbsp avocado oil with a pinch of salt for 7 mins.

Boil the eggs for 5 mins.

Remove the eggs from the pan and run under cold water. Gently crack the shell with a spoon and peel the eggs under cold running water.

Mix the sesame seeds with the salt. Spread on a plate and evenly coat the eggs.

Cut the avocado into equal chunks.

Mix the virgin olive oil, chilli flakes, vinegar and mustard.

Add the dressing and squeeze half a lime over the salad.

ENJOY CHOCOLATE

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Dark or raw chocolate is brimming with antioxidants and nutrients, which work directly on the neurotransmitters in your brain to aid relaxation. Try to make the transition from milk chocolate, which is usually full of refined sugar. My favourite brand is Ombar – it’s the most delicious dairy and refined sugar-free chocolate. It’s made with coconut milk and coconut sugar, which means the energy will slowly release rather than spike your blood sugar level.

CHILLI WITH CHOCOLATE Serves 2

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  • 1tsp coconut oil
  • 1 onion finely chopped
  • 500g minced beef or quorn(optional)
  • 1 red pepper, chopped
  • 1 chopped carrot
  • 2 garlic cloves
  • 1tsp chilli powder
  • 1tbsp cumin
  • 1tsp paprika
  • 1tsp oregano
  • 1 cup of chicken or veggie stock
  • 1 grated courgette
  • 1 can tomatoes
  • 2tbsp tomato purée
  • 1 can of black beans
  • Maldon salt and fresh pepper
  • 1tsp raw cacao
  • 1 avocado
  • 1 lime
  • 1tsp olive oil
  • Fresh coriander

Place the coconut oil in a large pot on a medium heat, add the onion and minced beef and fry before adding the chopped pepper, carrot, garlic and dry spices.

Pour in the stock, courgette, tomatoes, tomato purée, beans and season. Cook with the lid on for 30-40 mins. Take off the heat and stir in the cacao, leaving it to one side.

To make the guacamole, mash the avocado flesh with lime, a pinch of salt and some olive oil. Serve with fresh coriander.

PASS ON THE LOVE

Cooking is a great way to bond. I love going to my mum’s house and helping her cook for the whole family – it’s so satisfying to sit down and enjoy a meal that everyone has made together. In contrast, when I eat alone, I take time to reflect on my day and concentrate on chewing my food properly because this helps digestion.

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READY, STEADY, GLOW!

Published by Orion Books, £20 (£10.99 for eBook). Plus check out Madeleine’s Glow Guides APP. Available for download in iOS and android (£49.99).

 

 

 

Read more: 3 Deliciously Ella recipes to fight the 3pm slump

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