Happiness diet: how to support pleasure hormones

CREAM OF RED LENTILS, PUMPKIN AND CURRY

Time: 50 minutes

Ingredients (6 people)

• 120 g onion

• 2 cloves of garlic

• 2 g grated fresh ginger

• 2 g ground curry

• 1kg pumpkin (weight without skin or seeds)

• 150 g red or coral lentils

• 1200 ml homemade vegetable broth

• 120 g natural yoghourt

• 40 g extra virgin olive oil

• Sesame seeds (optional)

• Fresh coriander (optional)

Preparation

• Peel and chop the onion into small pieces, but not very thin. Heat 2 tablespoons of oil in a saucepan and poach the onion over low heat for about 10 minutes. Meanwhile, peel the pumpkin, cut in half and remove the seeds and strands inside. Cut into regular cubes of about two centimetres.

• Peel the garlic cloves, cut in half and remove the sprout. When the onion is poached, add the curry, grated ginger and garlic cloves. Stir. Add the red lentils and pumpkin and mix well so that it is impregnated with the aromas of curry, ginger and oil. Sauté with hot broth.

• Cover the saucepan and let it cook over medium heat for about 20 minutes.
• Serve with sesame seeds and a few fresh coriander leaves.

• 200 g fresh spinach

• 1 lemon zest

• 5 ml lemon juice

• 60 g cheese spread

• 60 ml skimmed milk

Preparation:

• Heat a pan with the oil and lightly sear the salmon fillets on all sides. Remove from the pan to a plate and set aside.

• Slice the garlic cloves and fry in a pan with the oil, until golden, not brown. Add the spinach, lemon zest and juice, mascarpone and milk. Season with salt and pepper and cook until the spinach begins to soften, but do not overcook it.

• Transfer the sauce to a microwave-safe bowl and place the salmon fillets on top. Cover with cling film, pierce some holes and place it in the microwave. Program for two minutes at full power. Serve immediately.

Time: 40 minutes

Ingredients (4 people)

• 200 g ripe avocado

• 40 g pitted dates

• 25 g of 90% unsweetened cocoa powder

• 120 g ripe banana

• 50 g dark chocolate

• 120 g orange (zest and juice)

• 5 ml vanilla essence

• 150 ml almond or hazelnut milk

• salt

• Chopped hazelnuts (optional)

• Currants (optional)

Preparation:

• Carefully remove the avocado flesh. Melt the chocolate in the microwave carefully or in a double boiler. Chop the pitted dates.

• Mash the avocado with the dates, add the cocoa powder, a pinch of salt, vanilla essence, orange zest and a tablespoon of juice, and blend again. Add the peeled banana cut into pieces, blend and then add the chocolate. Taste the texture and gradually add the milk, adding more or less to taste.

• Blend the whole thing again until you have a completely uniform  and creamy texture, with no lumps, with the thickness required. Divide into glasses or bowls, cover with cling film and leave in the fridge for at least half an hour. Serve with chopped hazelnuts, currants and orange zest.