Sesame seed crusted tuna with asparagus and cashew nut salad

tuna salad 2

So feeling better in terms of stress. Exercise has helped lots. NOT drinking coffee has helped, NOT drinking regular tea has helped, NOT eating sugar ( well at least very little : ( has helped. Drinking liquorice tea and liquorice smoothies has helped. But now what, I probably won’t survive on herbal tea and smoothies only! 

I decided to research foods that are helpful when one is feeling stressed and then came up with this nice (if i may say so myself) little dish that combines a lot of the recommended stress-busting food!

Serves 2

2 tuna steaks
1 bag of baby spinach
1 bundle of asparagus
130 grams of spelt pasta or pasta of your liking
2 small handfuls of cashew nuts
Shavings of Parmesan
2 tablespoons of sesame seeds
2 tablespoons of balsamic vinegar
2 tablespoons of olive oil
1 tablespoon of soya
Black pepper

tuna salad

Wash spinach and put in a bowl. Boil pasta according to instructions and steam the asparagus for 5 minutes. Roughly chop up the cashew nuts and add asparagus and cashew nuts to the spinach . Mix up balsamic vinegar and olive oil and dress the salad. When I made the salad I used a thicker balsamic vinegar and just drissled it over the salad which works as well. Shave some Parmesan over salad.

tuna salad 3

Rub the tuna steaks with the soya sauce and sprinkle the sesame seeds over it. Place in frying pan over high heat and fry it for about a minute on each side to sear.

Magnesium – Spinach/ cashew nuts / sesame seeds / tuna
If the body has been under stress for a long time the magnesium reserves gets depleted and if the magnesium reserves are depleted the body is less able to deal with stress. This vicious circle has to be broken so munch away on as many magnesium rich foods as possible. Nuts are particularly useful, apparently munching on something crunchy is relaxing in itself!! (my husband says don’t bite your tongue though whilst munching on nuts, he did and apparently it isn’t relaxing at all)  Other sources ;  almonds, mackerel, brown rice, beans and lentils, avocado

B6 B12 – Tuna
Vitamins B6 and B12 are important for keeping stress levels in check. B12 promotes a healthy nervous system. And a healthy nervous system means the adrenal glands don’t release as much cortisol ( too much cortisol puts the body in a flight or fight mode which isn’t good if you are already stressed)

Tryptophan – Tuna, sesame seeds, cashew nuts.
Tryptophan is an amino acid that helps the body to make serotonin. (The happy happy chemical which makes us happier, calmer and better sleepers! ) So all good for combating stress.

Folic Acid– Asparagus
Asparagus has been hailed as THE chill-out vegetable. It contains bucket loads of folic acid which can help in stabilizing moods.

I did feel much calmer after this meal (however it might have had something to do with spending the weekend by the seaside as well : )

 

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