Good Mood Food: Spiced Tomato and Baked Eggs

We're bombarded with visions of healthy eating: plant-based, gluten-free, sugar-free, low carb and green juice etc equals washboard abs and lithe limbs. But what about happy eating?

New Cookbook The Happy Kitchen explores well-being with a holistic approach, with an emphasis on the science and experience of mood-boosting food.

Since writing candidly about her struggle with depression in best-selling memoir Black Rainbow, Rachel Kelly has been on a journey of recovery and discovery. She shares her insight into cooking and eating as a means to promote and sustain mental health.

Working with nutritional therapist Alice Mackintosh, Rachel has developed a collection of simple recipes to inspire and promote positive thinking. Spanning the full spectrum of self care - energising, cheering, comforting, balancing, sleeping-inducing and more - it intersperses recipes with nutrition notes and personal insights.

With all the warmth and honesty that made Black Rainbow such a hit, this new cookbook is the perfect recipe for beating the blues - in January and well beyond.

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SPICED TOMATO BAKED EGGS WITH SWEET POTATO AND GUACAMOLE

This protein-rich recipe makes for a cheerful weekend brunch on a cold morning. Or serve it with wholegrain tortillas and sour cream for a more substantial lunch or dinner. The guacamole is optional, depending upon how much time you have, and your personal preference.

– Serves 2 –

For the baked eggs:

1 tablespoon olive oil

1 red onion, finely chopped

½ red chilli, deseeded and chopped (use more
or less, depending on your preference)

2 garlic cloves, finely sliced

1 teaspoon tomato paste

Handful of flat-leaf parsley, chopped

Dash of red wine

½ teaspoon paprika (optional)

1 red pepper, deseeded and finely chopped

1½ 400g tin chopped tomatoes

1 sweet potato, chopped into 2cm chunks

4 eggs

For the guacamole:

1 ripe avocado (or more if you want extra
portions)

Juice of ½ lime

¼ red chilli, deseeded and chopped

Handful of fresh coriander, chopped

Dash of olive oil
1 tablespoon grated Parmesan, to serve

1. Heat the olive oil in a shallow pan with a lid and gently soften the onion, garlic and chilli. Add a little water if necessary to prevent them from burning.

2. After 2 minutes, stir in the tomato paste, parsley, red wine, paprika, pepper and sweet potato. Simmer for 2 minutes (add a splash more water if necessary) before tipping in the chopped tomatoes.

3. Cook for another 8-10 minutes, by which point the potatoes and peppers should be softening nicely. The mixture should be the consistency of a thick stew.

4. Create a little dip in the mixture and crack an egg into it, then do the same with the other 3 eggs. Try to get the 4 eggs evenly spaced out and not too close to the base of the pan, to prevent them from burning.

5. Put the lid on and let the eggs poach in the stew on a low heat for a further 3-4 minutes. You may want to spoon some of the stew over the eggs to ensure the tops cook properly but take care not to overcook them.

6. Meanwhile, make the guacamole by mashing the avocado in a bowl and then mixing in the rest of the ingredients.

7. Divide the baked egg mixture between 2 bowls, and serve it with a sprinkle of Parmesan and the guacamole on the side.

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The Happy Kitchen: Good Mood Food by Rachel Kelly and Alice Mackintosh is available to buy now on Amazon.

Click here to order now.