This week on the blog we've been talking about the connection between hormones, nutrition and mental health.
Enhancing 'happy hormones' through diet and lifestyle changes can help to balance our mood. Our 'happy hormones' are serotonin, GABA and dopamine, which are not technically hormones, they are neurotransmitters.
Vitamin D containing foods, such as eggs, salmon and sardines, are found to enhance serotonin levels. While foods that support GABA are gentle carbohydrates like kumaras. Our neurotransmitters send chemical messengers all over the body, so it's important our neurotransmitter levels are balanced to help regulate our mood.
This recipe is an old favourite that contains eggs for vitamin D and gentle carbohydrates to help boost your mood and enhance your 'happy hormones'. This recipe is geared towards people who function best with an equal mix of protein, fats and carbs or are a “mixed” type, which you can find out by completing your macronutrient profile. Protein types can add a side of salmon, which also contains vitamin D. If you're a carb type you can have 1 egg or no eggs.
Poached Eggs with Kumara Rosti and Kale
- 2 medium orange kumara, peeled and grated
- 1 tsp sea salt
- 1-2 large kale leaves, stems removed and leaves finely chopped (or spinach/silverbeet)
- ½ red onion, finely diced
- 1 egg, lightly beaten
- 1 Tbsp butter, melted
- 1 Tbsp parsley, chopped
- 2 Tbsp Coconut Oil
- 4 large eggs
- 2 cups wilted greens, sliced
- Preheat oven to 120 degrees.
- Place kumara and salt in a bowl and mix well. Set aside for 10 minutes. Pick up handfuls of kumara and squeeze as hard as you can to remove all the excess liquid, then transfer to a clean bowl and add in the kale, onion, beaten egg, butter, parsley, salt and pepper to taste.
- Heat 2 Tbsp of coconut oil in a frying pan over a medium-high heat. Add little handfuls of the kumara mix into the pan, flatten and cook until golden before flipping over and cooking to your liking.
- Once rosti’s are cooked, remove from pan and place in the oven to keep warm.
- Add a splash of water to the pan and wilt your greens.
- Poach eggs.
- To serve, place a kumara rosti on each plate and top with poached eggs and the side of wilted greens. Season with a sprinkle of natural sea salt and black pepper.
Note: If you are in a hurry and have left over cooked kumara/pumpkin mash or pieces, you can fry this as your source of clean carbohydrates for breakfast.
If you have a go we'd love to see! Share it with us on Instagram with #BePureBenWarren or tag us in your picture @BePureBenWarren. We'll be looking, commenting and reposting some of your creations.