LBTV A Force for the community…
A note from Scott Harrison, founder of The Six Pack Revolution:
“At this time of year, we are all recovering from the Christmas and New Year festivities and may feel a touch of the blues as we all return to normality. It’s at times like this we need a real natural boost to help us lift our spirits.
Serotonin is a chemical that nerve cells produce and sends signals throughout your body. This chemical is found mostly in the digestive system and is made from the amino acid called Tryptophan and is known as the feel-good neurotransmitter. This naturally makes you happier, reduces anxiety and improves sleep quality.
Here are some super healthy recipes containing bananas, lentils, chicken, turkey and chocolate that all help boost the production of Serotonin and the release of endorphins. This will lift your mood, improving your well-being and help you to feel happier”
Sweet Potato and Banana Pancakes
(Makes 1 meal)
Ingredients:
1 x Sweet Potato
1 x Banana
3 eggs
Juice of 1/2 a Lemon
Splash of Soya milk
1 x Tbsp of Greek Yoghurt
1 x tsp of Coconut Oil
Pinch of cinnamon
Method:
Peel and cube the potato and boil until cooked through and soft. Mash the potato together with half of the banana. In a blender beat the eggs for a minute then add the mash, a splash of Soya milk and the cinnamon. Now make the pancakes with your batter and squeeze the lemon juice over the pancakes(optional). Slice your remaining half a banana finely and place over the pancakes with a tablespoon of Greek Yoghurt.
Indulgent Chocolate Orange protein Shake
(Makes 1 meal)
Ingredients:
200g Soft Tofu
200ml Chocolate Soya Milk
2 x Tbsp of Oats
Zest of half an Orange
1/2 a small Avocado
Handful of ice
Method:
Put all ingredients in a blender and blitz it to a smooth consistency.
Delicious Dhal
(Makes 2 meals)
Ingredients:
2 cups of Red Lentils rinsed
Boiled water to double the volume of the Lentils
2 tsp Olive Oil
1 x tsp Cumin Seeds
1 x Red Onion chopped finely
1 x 400b tin of Chopped Tomatoes
1 x tsp of Turmeric
1 x tsp of Ground Coriander
1 x tsp of Garamond Masala
1 x tsp of Fresh Ginger
2 x Cloves of Garlic crushed
Pinch of Cilli Flakes
Pinch of White Pepper
1 x Tbsp of Tomato Purée
1 x Handful of Fresh Coriander
2 x Wholemeal Wrap
Wedge of Lime
Method :
Simmer the lentils in the water for 10 minutes until soft, drain and set aside. Heat the oil in a large pan, then add the onion and garlic and cook on a medium heat until soft. Add the tomatoes, tomato purée, spices, fresh ginger, chilli flakes, white pepper and the lentils, giving it all a good stir and simmer for 10 minutes. Meanwhile dry fry your wraps in a frying pan or heat them in a microwave for 30 seconds or so, then cut them into quarters. Place half of the Dhal in a bowl and use your wrap as a shovel.
Chicken Satay Special
(Makes 1 meal)
Ingredients:
Palm size Cicken Breast cubed
Handful of mixed Peppers
(Chopped big enough to skewer)
Satay Sauce
1 teaspoon of 100% natural peanut butter
1/4 teaspoon of grated Fresh Ginger
Pinch of Cayenne Pepper
Juice of 1/4 Fresh Lime
Splash of water
1 Spring Onion
Chopped Fresh Coriander
Method:
Place the cubes of chicken and peppers onto a long skewer and place under the grill turning frequently.
In a small saucepan mix all the ingredients of the sauce making sure the peanut butter softens and is well mixed and add a splash of water and stir (do not worry if it’s watery). When chicken is cooked place skewer on a plate. Heat the sauce until it slightly thickens but is still runny enough to drizzle over the Chicken and Peppers. N.B. If you need to add a splash more water because it goes too thick that’s fine. To finish sprinkle the chopped Spring onion and some chopped fresh Coriander over the dish to garnish.
Fajitas
(Makes 2 meals)
Ingredients:
2 x Palm size Turkey breast cut into small strips
1 x Red Pepper cut into small strips
2 x Wholemeal Tortillas
Juice of Half a Lemon
Rub
1 clove of garlic crushed
1/2 teaspoon of white pepper
1/2 teaspoon of paprika
1/2 teaspoon of all spice
Pinch of cayenne pepper
1 Teaspoon of mixed herbs
1 tsp Olive oil
Guacamole
1/2 Ripe Avocado
1 clove of garlic crushed
Juice of half a lime
Method:
Dry fry the pepper strips in a non stick pan on a low to medium heat for 10 minutes. In a bowl add the turkey strips and the rub ingredients and get your hands in and give it all a really good mix then add it all to the pan with the peppers. Then pour in 75ml of water and turn the heat up and Give it all a good stir and simmer for 10-15 mins the water will begin to evaporate and eventually leave you with just a tiny bit of juice. Separately mash the avocado and crushed garlic together with the back of a fork in a bowl and squeeze in the lime juice and mix it all thoroughly. Go back to the pan and squeeze in the lemon juice and give good stir and check turkey is cooked. Heat the tortillas in a microwave or as I prefer directly onto the gas ring but keep turning so they do not burn. Put them on a plate and spread the guacamole over them. Then add the fajita mix. Wrap it all up and enjoy all the flavours!
