Simple Way to Prepare Quick Puy lentil stew with baked cauliflower and steamed cavolo nero

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The ingredients needed to make Puy lentil stew with baked cauliflower and steamed cavolo nero:

1. Make ready Ingredients - main:
2. Get Organic rapeseed oil
3. Make ready 400 g fresh or frozen, cored & de-seeded, chopped, mixed peppers
4. Take 4 medium sized organic carrots – topped, tailed & diced (no need to peel them if they’re organic)
5. Take 1 medium to large onion – peeled & chopped
6. Prepare 1 tsp fennel seeds
7. Make ready 5 cloves garlic – peeled & roughly sliced
8. Take 3 sticks celery – roughly chopped
9. Take 300 g organic Jerusalem artichokes or potatoes (no need to peel them if they’re organic) – top, tailed where needed & diced
10. Get 1/2 tsp chilli flakes
11. Make ready 1 tsp smoked paprika
12. Make ready 3 tbsps cider vinegar (white wine vinegar, left over cider or white wine will work too)
13. Make ready 20 turns of the black pepper grinder
14. Get 1 tsp sea salt
15. Make ready 1 litre chicken stock
16. Prepare 200 g dried puy lentils
17. Prepare 4 bay leaves
18. Take 300 g whole button mushrooms
19. Make ready 300 g roughly chopped cabbage
20. Get Ingredients - topping:
21. Take 1 whole Cauliflower including leaves & stem – quartered
22. Prepare Cavolo nero

Left over chicken from a Sunday roast would also work well in this. Whilst the stew and dumplings are cooking, heat a pan over a medium-hire fire with olive oil and add minced garlic. Stir-fry together with the onion for a few minutes, add the lentils, the stock and enough water to cover the vegetables. Add a couple of shredded cavolo nero* leaves (stalk removed) and let the residual heat wilt it.

Steps to make Puy lentil stew with baked cauliflower and steamed cavolo nero:

1. Add around 2 tbsb of the rapeseed oil to a roasting pan and then place the pan in the oven. Pre-heat oven to 200 degrees Celsius. Place the quartered cauliflower in the hot roasting pan (you could also add some halved sweet potatoes and large chunks of squash, which are great throughout the week as a side to or as part of lunch time salads). Drizzle around 1 tbsp of the rapeseed oil over the cauliflower (use more oil if you’re adding sweet potato &/or squash). Bake for 1 to 1 ½ hours
2. While the cauliflower is baking, heat around 5 tbsps of the rapeseed oil in a large, heavy, cast iron pan with a lid - put the lid to one side. Add the chopped peppers and fry gently for a few minutes, then add the diced carrots.
3. Fry them together on a medium to high heat (stirring as necessary) until they begin to go golden brown. Then add the diced carrots and fry for 10 minutes (stirring as necessary).
4. Turn down the heat down low, then add the fennel seeds and onions. Fry gently for about 10 minutes.
5. Add the sliced garlic, diced Jerusalem artichokes (or potatoes) and chopped celery. Fry gently for a further 5 minutes.
6. Add the smoked paprika, chilli flakes, salt and pepper. Fry gently for a few minutes. Then add the vinegar and deglaze the pan.
7. Add the chicken stock, lentils and bay leaves. Then stir.
8. Add the whole mushrooms. Do not stir. Put the lid on and turn the heat down to it's lowest setting and leave for about an hour. You may need to gently stir around the 40 minute mark, to ensure the contents do not stick to the bottom of the pan.
9. Place the chopped cabbage on top. Do not stir. Replace the lid and simmer for a further 15 minutes.
10. Stir & then the stew is ready to serve.
11. Serve with the baked cauliflower and some steamed cavolo nero on top.

Stir-fry together with the onion for a few minutes, add the lentils, the stock and enough water to cover the vegetables. Add a couple of shredded cavolo nero* leaves (stalk removed) and let the residual heat wilt it. Left over chicken from a Sunday roast would also work well in this. Heat the oil in a large pot or Dutch oven over medium heat. Stir in the garlic and cook for another minute or two.

Use Food to Boost Your Mood

A lot of us think that comfort foods are bad for us and that we have to keep away from them. If your comfort food is candy or junk food this can be true. Other times, comfort foods can be very nutritious and good for us to consume. There are some foods that, when you eat them, can boost your mood. When you are feeling a little down and need an emotional pick-me-up, test out a couple of these.

Eggs, would you believe, are terrific for helping you battle depression. You need to see to it, however, that what you make includes the yolk. When you want to cheer yourself up, the yolk is the most essential part of the egg. Eggs, the yolk in particular, are high in B vitamins. B vitamins can be terrific for boosting your mood. This is because these vitamins help your neural transmitters–the parts of your brain that affect your mood–work better. Eat some eggs to jolly up!

Make some trail mix of nuts or seeds. Almonds, cashews, peanuts, pumpkin seeds, sunflower seeds, etc are all wonderful for elevating your mood. This is because these nuts are rich in magnesium, which helps to raise serotonin production. Serotonin is a feel-good chemical that directs the brain how to feel at any given point in time. The more of it you have, the more pleasant you are going to feel. Not just that, nuts, specifically, are a terrific source of protein.

Cold water fish are great if you wish to feel happier. Herring, trout, tuna, wild salmon, and mackerel are all rich in omega-3 fatty acids and DHA. DHA and omega-3s are two things that truly help the grey matter in your brain function a lot better. It’s the truth: consuming tuna fish sandwiches can actually help you battle your depression.

Grains can be good for overcoming a terrible mood. Quinoa, barley, millet, etc are fantastic at helping you have a happier mood. These foods can help you feel full for longer too, which is a mood improver. Feeling famished can be awful! The reason these grains are so good for your mood is that they are easy for your body to digest and process. These foods are easier to digest than others which helps jumpstart a rise in your glucose levels which in turn brings up your mood to a happier place.

Your mood can truly be helped by green tea. You were just waiting to read that in this article, weren’t you? Green tea has been found to be rich in an amino acid known as L-theanine. Studies have discovered that this amino acid actually stimulates brain waves. This will improve your brain’s concentration while simultaneously calming the rest of your body. You already knew green tea could help you feel so much healthier. And now you are aware that it can help you be happier also!

As you can see, you don’t need to stuff your face with junk food when you want to feel better! Try these suggestions instead!