The depression relief diet

Spinach and cheese tortilla pizza
2 large (10-inch) flour tortillas
2tbsp low-fat sour cream
300g frozen chopped spinach, thawed and squeezed dry
1 large tomato, chopped
60g reduced-fat Cheddar cheese, grated
30g spring onions, thinly sliced

Directions:
1. Preheat the oven to 230C/450F/gas mark 8. Place the tortillas on a baking sheet coated with non-stick cooking spray. Bake for 3 minutes, or until golden brown. Remove from the oven and reduce the temperature to 180C/350F/gas mark 4.
2. Spread the sour cream evenly over the tortillas. Top with the spinach and tomato. Next, sprinkle evenly with the cheese. Bake for 5 minutes more, or until the cheese is melted. Sprinkle with the spring onions. Cut each tortilla into 6 slices and serve immediately.

Option 2
Smoked salmon on wholewheat bagel with tomato and red onion
Sliced pear
St. John's Wort tea

Option 3
Black bean soup (see recipe below)
2 slices wholemeal bread
Mixed green salad
Mint tea

Black bean soup
300ml fat-free chicken broth
1 large onion, chopped
2 cloves garlic, chopped
half tsp oregano, crushed
half tsp dried thyme, crushed
half tsp cumin
Cayenne pepper
340g black beans, cooked and drained

Directions:
1. In a large saucepan over moderate heat, heat 2 to 4 teaspoons of the chicken broth until hot.
2. Add the onion and garlic and cook, uncovered, until the onion is soft.
3. Stir in the oregano, thyme, cumin and cayenne pepper to taste and cook for 1 minute, stirring continuously.
4. Place half the cooked beans in a blender and puree for 30 seconds.
5. Add the bean puree, the remaining beans and the remaining chicken broth to the saucepan, reduce heat to low, and cook, uncovered, for 15 minutes.