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Recipe of the Week 

Ingredients
  • 1 red onion, halved and sliced
  • 2 garlic cloves, sliced
  • 1 large yellow pepper, quartered, deseeded and diced
  • 1 tsp ground cumin
  • 2-3 tsp chipotle chilli paste
  • 300ml reduced-salt chicken stock
  • 400g can cherry tomatoes
  • 400g can black beans or red kidney beans, drained
  • 1 avocado, stoned, peeled and chopped
  • juice ½ lime
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For the meatballs
  • 500g pack turkey breast mince
  • 50g porridge oats
  • 2 spring onions, finely chopped
  • 1 tsp ground cumin
  • 1 tsp coriander
  • small bunch coriander, chopped, stalks and leaves kept separate
  • 1 tsp rapeseed oil
Spicy Meatballs with Chilli Black Beans
Prep: 20mins |  Cook: 25mins   | Serves 4

Here's a dish that contains a few so-called 'Superfoods'. It may sound strange but I am teaching myself to 'like' avocado (not helped by waiting for them to ripen only to find it's gone bad - grrr!!). But there is good reason to like them as they are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals! Using turkey mince will give your favourite meatballs a healthy makeover. This recipe ticks all the boxes as it's low fat, low calorie, low GI and fairly quick to make. 

Method
  1. First make the meatballs. Tip the mince into a bowl, add the oats, spring onions, spices and the coriander stalks, then lightly knead the ingredients together until well mixed. Shape into 12 ping-pong- sized balls. Heat the oil in a non-stick frying pan, add the meatballs and cook, turning them frequently, until golden. Remove from the pan.
  2. Tip the onion and garlic into the pan with the pepper and stir-fry until softened. Stir in the cumin and chilli paste, then pour in the stock. Return the meatballs to the pan and cook, covered, over a low heat for 10 mins. Stir in the tomatoes and beans, and cook, uncovered, for a few mins more. Toss the avocado chunks in the lime juice and serve the meatballs topped with the avocado and coriander leaves.

Nutrition per serving
376 kcal, 42g protein, 23g carbohydrate (of which 8g sugars), 11g fat (of which 2g saturates), 10g fibre, 0.8g salt

Recipe from BBC Good Food
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Mood Booster
Go Outside.  There is more and more research to support what we all secretly know - and that is when you spend more time outside, you’re happier! Just 20 minutes a day outdoors yields a bunch of benefits; everything from elevated mood to improved working memory. Moving your body makes you feel better (we're more likely to be exercising outdoors, rather than sitting at our desks as we so often do, indoors), plus topping up your daily dose of Vitamin D is good, too.  It's beginning to feel like Spring has sprung! so what are you waiting for? Go soak up that sunlight and fresh air. 
​(Source: Happier.com)

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Sleeping Tips & Tricks
Try a new pillow. Did you know that pillows should be replaced every 12 to 18 months? Nope - me neither! If you need a little convincing, according to The New York Times dust mites might just love your pillows even more than you do! Yuck!! In some people, the build up of these critters can trigger allergic reactions that make it harder to sleep.
You’ll also want to make sure you’re sleeping with the right pillow. Stomach sleepers, for example, need very thin, flat pillows, and side sleepers need something a little firmer to fill the distance between their ear and shoulder.
                                                (Source: The Huffington Post)