The Cortisol Fix Recipe Book
by Angela Dowden
Published by Hamlyn (£18.99).
Photography: Photography by William Shaw
These Recipes Can Help You Control Your Cortisol Levels
Cortisol is an essential hormone but if we consistently produce too much of it, usually as a response to chronic stress, our health will begin to suffer
Feeling wired but tired and struggling to manage your weight are typical signs of cortisol overload but research shows diet helps keep cortisol levels and associated symptoms under control.
In her new book, The Cortisol Fix, nutritionist Angela Dowden walks you through the foods and dietary patterns that can help you reduce excess cortisol and there are over 100 delicious recipes to help you reduce stress and bring your body back into balance.
In her new book, The Cortisol Fix, nutritionist Angela Dowden walks you through the foods and dietary patterns that can help you reduce excess cortisol and there are over 100 delicious recipes to help you reduce stress and bring your body back into balance.
Griddled
Bananas
with Blueberries
Serves
4
Preparation Time
5 Minutes
Cooking Time
8-10 Minutes
Ingredients
- 4 bananas, unpeeled
- 8 tablespoons fat-free Greek yogurt
- 4 tablespoons oatmeal or fine
- porridge oats
- 125 g (4 oz) blueberries
- runny honey, to serve
Method
Heat a ridged griddle pan over a medium-hot heat, add the bananas and griddle for 8–10 minutes, or until the skins are beginning to blacken, turning occasionally.
Transfer the bananas to serving dishes and, using a sharp knife, cut open lengthways. Spoon over the yogurt and sprinkle with the oatmeal or oats and blueberries. Serve immediately, drizzled with a little honey.
TIP
Bananas contain prebiotics which feed your good gut bacteria. Slightly less ripe bananas have more prebiotics than overripe ones.
Harissa
Salmon
with Sweet Potato
Serves
4
Preparation Time:
10 Minutes Plus Marinating
Cooking Time:
35-40 Minutes
Ingredients
- 2 tablespoons natural yogurt
- 2 teaspoons harissa
- 2 tablespoons chopped coriander,
- plus extra to garnish
- grated rind and juice of ½ lime
- 4 pieces of skinless salmon fillet,
- about 150 g (5 oz) each
- vegetable oil, for greasing
- lime wedges and flat leaf parsley, to serve
- Spicy sweet potato
- 500 g (1 lb) sweet potato, peeled and
- cut into chunks
- 1 tablespoon olive oil
- 1 teaspoon cumin seeds
- ½ teaspoon garam masala
- salt and pepper
Method
Mix together the yogurt, harissa, coriander and lime rind and juice in a non-metallic bowl. Add the salmon and coat in the mixture. Cover and marinate in the refrigerator for at least 20 minutes.
Toss together the sweet potato chunks, olive oil, cumin seeds and garam masala in a bowl and season well. Put in a roasting tin and place in a preheated oven, 200°C (400°F), Gas Mark 6, for 35–40 minutes until golden.
Heat a lightly greased frying pan or griddle until hot towards the end of the sweet potato roasting time. Add the salmon and cook for 3 minutes on each side until just cooked. Garnish with coriander and serve with the sweet potatoes, lime wedges and flat leaf parsley.
TIP
This dish is a great source of cortisol-lowering omega-3 fats.
Honey
Roasted
Granola
Serves:
4
Preparation Time:
10 Minutes Plus Cooling
Cooking Time:
25-30 Minutes
Ingredients
- 3 tablespoons clear honey
- 2 tablespoons sunflower oil
- 250 g (8 oz) porridge oats
- 50 g (2 oz) hazelnuts, roughly chopped
- 50 g (2 oz) blanched almonds, roughly chopped
- 50 g (2 oz) dried cranberries
- 50 g (2 oz) dried blueberries
- To serve
- skimmed milk or low-fat bio yogurt
- fresh fruit
Method
Heat the honey and oil together gently in a small saucepan.
Mix the oats and nuts together thoroughly in a large bowl. Pour over the warm honey mixture and stir well to combine.
Spread the mixture over a large nonstick baking sheet and bake in a preheated oven, 150ºC (300ºF), Gas Mark 2, for 20–25 minutes, stirring once, until golden.
Leave the granola to cool, then stir in the dried berries. Serve with skimmed milk or low-fat bio yogurt and fresh fruit. Any remaining granola can be stored in an airtight container.
TIP
The nuts in this granola are a good source of magnesium for lowering cortisol and improving nerve and muscle health. They will also minimize the blood glucose spike you’ll get from the sweeter ingredients
