Casserole against stress

Casserole against stress

Today we have a delicious casserole with nuts, seeds, vegetables, sweet potatoes and oatmeal.

Here’s what you need in ingredients for two people:

1 large sweet potato
500-700 grams of spinach leaves (depending on your appetite)
1 large carrot
1,5 cup sour cream
100 grams of seeds to taste
100 grams of walnuts and cashews mixed and coarsely ground
20-30 grams of coarse oat flakes
some salt natural without anti-caking agent
Pepper black and freshly ground to taste
Some fresh chili finely and freshly ground
Cumin, turmeric, fresh garlic finely chopped (1-2 cloves according to taste)
Coconut oil for frying

The preparation

First preheat the oven to 200 degrees (convection oven 180 degrees). Cut the sweet potato in half lengthwise and place the cut side on the baking paper. Cook for about 20 minutes on medium until soft but still firm to the bite. Then dice with the skin on.
During the cooking time, trim the carrot, dice and saute in a little coconut oil until al dente. Add the spinach leaves, continue to steam for about five minutes.

Melt the coconut oil in a large pan, fry the sweet potato cubes until golden brown, then add the spices for 1 minute, followed by the spinach and carrots. Cook everything together for another two minutes. Turn heat to minimum and carefully fold in a cup of sour cream. Put everything in a low baking dish greased with coconut oil. In the pan, first toast the coarse rolled oats and then the ground nuts very briefly. For about half a minute, add the seeds. Stir in half a cup of sour cream and carefully season with a little chili.

Pour everything over the potato/vegetable mixture and bake until golden. Bake for about 5-7 minutes. Cover with baking paper if necessary.

Afterwards for dessert, citrus fruits, especially oranges and grapefruits, are great to round out the delicious meal for a healthy stress relief.


Ingredient explanation:

Nuts and seeds are high in omega-3 and omega-6 fatty acids. Cashews, moreover, tryptophan, which jump-starts serotonin production.

Oatmeal also promotes serotonin production and contains calming potassium and magnesium. Cinnamon can successfully stabilize blood sugar.

Sweet potato and carrot balance sugar cravings because of their subtle sweetness. They are also a source of minerals and vitamins.

Fresh chili pampers the body with a comforting internal heat.

Citrus fruits are the supplier of vitamin C and support the absorption of iron from spinach.