*Depression, anxiety, bipolar*
Preparation Time: 10 minutes
Cooking Time: 30 minutes
• 200g wholegrain freekeh
• 500g boneless salmon fillets, skin removed
• 700g butternut pumpkin, peeled, cut into 3cm cubes
• 1 red onion, halved then cut into 3cm cubes
• ¼ cup extra virgin olive oil
• ½ cup fresh flat parsley leaves, roughly chopped
• ½ cup mint leaves, roughly chopped
• 2 tablespoons red wine vinegar
• 50g labneh or Greek yoghurt
• ¼ seed mix (pepitas and sunflower seeds)
• Place freekeh in a large saucepan of cold salted water. Bring to the boil over medium-high heat. Reduce heat to low. Simmer for 30 minutes or until tender. Drain. Rinse under cold water. Drain. Transfer to a large bowl.
• Preheat oven to 200c/180c fan-forced oven. Place pumpkin and onion in a roasting pan. Drizzle with 1 tablespoon of olive oil. Season with a little salt and pepper. Place salmon on a paper lined baking tray. Season with a little salt and pepper.
• Bake veges for 20 minutes, adding salmon to oven halfway through cooking, until salmon is cooked to preference and veges are tender.
• Add vegies, parsley, mint, vinegar and remaining oil to freekeh. Flake salmon and add to salad. Dollop labneh over salad. Sprinkle with seed mix and serve.
THE GOOD STUFF
Salmon is a fantastic source of Omega-3 fatty acids EPA and DHA, aiding in brain development and function. These fish omega-3’s are superior to plant based omega-3 fatty acids.
Pumpkin is a good source of fibre. It provides protein, potassium, vitamin C and vitamin D, all essential for heart health, sleep and boosted vision. It’s a vege full of antioxidants and low in calories.
Freekeh is very healthy for you. It is high in fibre (4 x that of brown rice), high in protein and calcium and a rich source of lutein (good for eye health), and prebiotic qualities essential for healthy bacteria growth in the body. It has low GI and low in available carbs.
Pepita seeds (pumpkin seeds) provide a great source of the plant based omega-3 fatty acid ALA. Also very good but fish based omega-3’s are superior.
Sunflower seeds are nature’s own tasty vitamin supplement. Vitamins E, B1, B6 and B3 plus copper, manganese, selenium, phosphorus, folate and magnesium are contained in these delicious seeds. Selenium is a fundamental trace element for general health. Magnesium calms nerves, muscles and blood vessels.
Depression and anxiety take their toll on the human body in many different ways. Maintaining a healthy diet will help reduce those effects and aid in the repair of the mind and body.