To serve: Basmati rice, cooked 1 red chilli, sliced (optional) 1 spring onion, sliced (optional)
Method Marinate the salmon fillets for 10 minutes before cooking. Heat a frying pan over medium heat and add in the oil. Once hot, brush most of the marinade from the salmon and cook skin side down on the pan for 3 minutes. Flip and cook for another 3 minutes. Remove from the pan and pour the remaining teriyaki sauce into the pan and cook for 2 minutes on a low heat. Meanwhile, steam or boil the broccoli until al dente. Serve the salmon on a bed of basmati rice along with the broccoli and avocado. Drizzle over with remaining sauce and garnish with chilli slices and spring onion.4d
Oatmeal isn’t just for breakfast. The warmth can be soothing, and the fiber will help fill you up. It also has melatonin, which promotes sleep. https://wb.md/2pJVpFn
I don’t know about you but I love my bed! And I firmly believe that a good night’s sleep can make you feel so good! Breathing, eating and sleeping are three of the most basic and essential functions we do as humans. But can food affect our sleep or does our sleep affect our food? The reality is that it is probably a bit of both…On average we need between 7-9 hours’ sleep per night with some people managing on less and others may need more. Lack of sleep can lead to irritability, fatigue and difficulty concentrating. However chronic poor sleep has been linked to obesity, diabetes and heart disease.
In general, research has found that eating in line with the Mediterranean or DASH diet, both of which promote fruits and vegetables, fiber rich foods and healthy mono-unsaturated and polyunsaturated fats tends to be associated with better quality sleep. Magnesium is a mineral that is reported to help with sleep regulation and is found in bananas, nuts, green vegetables, tofu and dairy. Melatonin is a micronutrient present in some foods but also a hormone that occurs naturally in the body and helps control sleep patterns. Melatonin, is found in tart cherry juice, eggs, nuts and dairy. Interestingly the tradition of hot milk before bed comes from Roman times… and milk contains both magnesium, melatonin and an amino acid called tryptophan which helps produce serotonin and melatonin.
Kiwifruit is another food that has been reported to have a positive impact on sleep duration and quality. In one four-week trial of adults with sleep problems, consumption of two kiwifruits per day one hour before bedtime significantly increased total sleep time and sleep efficiency. A potential reason for this is that they are a rich source of antioxidant and contain the hormone serotonin. Either way they are also great sources of vitamin C and great for keeping bowel movements regular.
Do you ever feel like you make poorer food choices when you’re tired? There may be good reason behind this. Sleep deprivation can cause a drop in Leptin levels (a hormone that signals fullness) and increases the hormone Ghrelin (hormone that stimulates appetite). This change in hormones can explain why you might eat more when missing sleep or why you tend to eat more without feeling full when you have had minimal sleep. US research from Cedar- Sinai Medical Centre also found that lack of sleep increased insulin resistance. So, we can see that regular good night sleep helps manage hormones, appetite and possible food choices.
Caffeine and alcohol can negatively affect falling asleep and sleep quality so best to keep within healthy limits if struggling with sleep. Maybe keep the caffeine to before midday!
450g (1lb, 31/2 cups) plain flour 1/2 teaspoon sugar 1/2 teaspoon salt 1/2 teaspoon bicarbonate of soda 300-600ml (1/2 – 1 pint, 1 1/4 – 2 1/2 cups) sour milk or buttermilk
METHOD
Sieve the dry ingredients. Make a well in the centre.
Pour in all the milk at once. Using 1 hand, with your fingers stiff and outstretched like a claw, stir in a full circular movement from the centre to the outside of the bowl in ever increasing circles. The dough should be softish, not too wet and sticky. When it all comes together, turn it out onto a well-floured work surface. Wash and dry your hands. Tidy it up and flip over gently. Pat the dough into a round, about 4cm deep.
Cut a deep cross on the loaf and prick in the four corners.
Bake in the oven for 15 minutes then turn down to 200deg C for 30 minutes until cooked. If you are in doubt, tap the bottom of the bread, when it is cooked it will sound hollow. Cool on a wire rack.
Tip! Soda breads are best eaten on the day they are made, but are still good the next day.
Spotted Dog
Follow the recipe above adding: 1 dessert spoon of sugar, 100g sultanas, 1 egg.
Add the sugar and the sultanas with the flour and drop the egg in with the milk before missing. Spotted dog is also called railway cake in some parts of Ireland.
Stripy Cat
Follow the spotted dog recipe replacing the sultanas with 75g of roughly chopped best quality chocolate.
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