10 good mood foods

Post gym pick-me-ups

Tuna and apple open sandwich
With protein to repair those overworked muscles and our perky friend dopamine, tuna is the ideal post-workout food. Apple, meanwhile, is a slow-release carb and its boron content helps co-ordination.

4 slices wholemeal bread
55g low-fat soft cheese
1 medium apple
1 tbsp lemon juice
200g drained tuna in brine
2 chopped spring onions
1 trimmed & chopped stick celery with leaves

1. Spread cheese on to bread.
2. Core and finely chop the apple, toss in lemon juice and mix in to tuna with onions and celery.
3. Pile on to the bread.

Spicy sweet potato soup
Low GI wonder-food, sweet potato has a calming effect while a little bit of spice lifts the mood. Just what you need after sweating it out on a treadmill.

40g butter ½ sliced onion
1 crushed clove garlic
4 tsp cumin seeds
½ peeled & sliced sweet potato
250ml boiling water
1 chicken stock cube
1 tbsp yoghurt

1. Melt butter in a pan and soften onion and garlic over heat.
2. Dry fry seeds in another pan for 2 minutes then add to onion along with potato, water and stock.
3. Simmer for 10 minutes or until potato softens then puree in a blender.
4. Serve with a spoonful of yoghurt.