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 : )


Peanut butter smoothie

My husband James thinks I should own up to my ice-cream addiction. So here we go, I’m a complete and utter ice-cream addict, I confess.  I can not in my wildest imagination comprehend people who have ice-cream in their fridge for days let alone weeks. Oh I forgot it was there…Say what, can’t you hear it calling, eat me eat me eat me!

My daughter wakes up in the morning and with her cutest smile says glass (ice-cream in Swedish, I am Swedish by birth) and believe me I understand her. I could imagine waking up and open the bed side fridge and have an ice-cream first thing in the morning. What a great way to start the morning. But my daughter when she finally gets her ice-cream it’s not actually ice-cream, it’s a baby yoghurt that I put in the freezer. She’s happy and I don’t have to deal with the super tantrums of too much sugar. Similarly I have to find a way to trick myself. Ben and Jerry are my best friends and I don’t want to shut them out of my life completely but the amount I’m eating just isn’t on. There is absolutely nothing good for my health in ice-cream. Diabetes inducing sugar, lots and lots. Artery clogging saturated fats, lots and lots. And calories… daily half a tub of Ben & Jerrys is 560 calories!!

So anyways I tried this the other day and it was really yummy. I’m actually longing to make another one tonight. So much that I actually stopped thinking about my best friends. (Sorry Ben, sorry Jerry) The photo doesn’t do this smoothie justice. (Note to self, learn how to take better pictures!)

1 banana, frozen
1 tablespoon of peanut butter ( a good version without added sugar)
1 teaspoon of honey or agave syrup
100 ml milk of your choice
1 tablespoon of milled Flaxseed, Sunflower, Pumpkin and Sesame Seeds and Goji Berries or sth similar. I use the Linwoods brand


Put the peeled banana in chunks in freezer a couple of hours before ( or always keep some bananas in freezer for emergencies : ) Add all ingredients to blender and blend. Pour over ice cubes or crushed ice. I usually leave my smoothie in the fridge for at least 15 min to get it that really nicely ice-cream-esque cold. Enjoy!

The tablespoon of milled flaxseed etc does two things to this smoothie. Firstly it adds some lovely crunchiness. It also makes it brimming with health benefits. Omega 3,6 and 9, protein, dietary fibre and plenty of vitamins. It’s also filled with energy. Banana contains both simple and complex carbohydrates so both endurance energy and quick release energy. Peanuts also is good for energy so if you want some extra oomph this is the snack to have ; )