Leek, aubergine and tomato gratins


Simpler to make than a vegetarian lasagne, but just as tasty. Serve with crusty bread and green salad for a family supper.


Reduce your Stress Burden


Pay attention when people talk about the sudden onset of bizarre and unusual ailments. This is especially true at this time of year. The answer can be found in a little word with big implications: stress. Our bodies endure stress, which can be simply defined as anything that causes a reaction. There are three main areas in which we experience stress: physical, emotional and chemical. Stress involving any of these areas can affect us profoundly. Here are some of the common signs of stress, along with ways to reduce your stress burden.


STRESS SIGNALS


Unusual fatigue: Stress weighs on you physically, emotionally and mentally. It wears you down and drains you. Can’t get out of bed in the morning? Stress may be what’s keeping you there.


Sleeplessness: You may feel like sleeping for a day or two, but stress tends to keep you up at night.


Ready in: 55 minutes | Serves 4 Ingredients


1 large aubergine, trimmed and thinly sliced


3 tbsp olive oil


1 large leek, trimmed and halved widthways then cut into strips


1 onion, peeled and finely chopped 2 garlic cloves, crushed


600g bottle passata (sieved tomatoes)


2 tbsp tomato puree 2 tsp dried oregano Pinch of sugar


Salt and freshly ground black pepper


200g ricotta cheese 150g mozzarella cheese, sliced


Preheat the oven to 220C/200C fan/gas mark 7. Brush the aubergine slices with 2 tbsp of the oil. Heat a large cast-iron griddle pan and cook the slices (in batches) for 1-2 minutes on each side until lightly charred and just tender. Set aside.


Blanch the leeks in a large pan of lightly salted water for 1 minute then refresh under cold water. Drain well and pat dry with kitchen paper.


Heat the rest of the oil in a frying pan over a medium-high heat. Add the onion and fry for 5 minutes then add the garlic and fry for a further 1-2 minutes. Add the passata, tomato puree, oregano and sugar and bring to the boil. Simmer for 15-20 minutes until reduced and thickened, stirring frequently. Season with salt and freshly ground black pepper.


Spread some of the sauce in the base of four shallow individual gratin dishes. Cover with half the aubergine and leek then spread more tomato sauce on top. Crumble over the ricotta cheese. Cover with the rest of the aubergine and remaining sauce. Top with the mozzarella and the remaining leeks. Bake in the preheated oven for 20-25 minutes until golden and bubbling.


Top with a sprinkling of grated Parmesan (or vegetarian Italian-style hard cheese) mixed with brown breadcrumbs before baking to give a lovely golden crispy crust to the finished dishes.


42


Impulsivity: If you find your eating habits changing suddenly, you may be turning to comfort foods to deal with stress. The same is true with impulse buying, particularly when it involves items you don’t really need.


Anger/impatience: Stress can make you short-tempered and easily roused to anger, even if your demeanour is normally calm, quiet and reserved.


Lack of concentration/forgetfulness: Stress usually occupies our mental time, so much so that we can have trouble remembering things or make more mistakes. Never forget your keys in the morning? When you’re stressed, you just might.


Physical ailments: Back pain, neck pain and pain in general that doesn’t have a clear cause (e.g., an injury) is often related to stress. The same is true for colds and flu; stress can lower your immune system, increasing your risk of developing illness.


WAYS TO REDUCE STRESS


Work it off: Find the time to exercise. Whether it’s a quick trip to the gym, a peaceful run or a brisk walk with family or friends, exercise puts the focus somewhere else for a while. Biochemically, exercise has a big anti-stress benefit. It helps reduce levels of the stress hormone (cortisol) and increases your “feel-good” hormones, endorphins.


Get away from it: This can be challenging, but doing what you can to distract yourself can go a long way toward reducing stress. Schedule a holiday, visit old friends, take a long walk; whatever it takes to remove yourself from your stress environment.


Smile about it: It’s much harder for stress to exist in a fun, laughter-filled environment, so put yourself in a position to smile when you’re under stress. After all, laughter truly is the best natural medicine.


Talk about it: When you’re stressed, your mind can be a continual stream of negative, overwhelming, stressed-out thoughts. Don’t keep it all to yourself; sometimes the best way to reduce your stress is to vent about it and get a neutral perspective, rather than staying in a bottled-up, stressed-out state.


Ross McDonald & Rebecca Vickery Registered Chiropractors


240 Queensferry Road Blackhall, Edinburgh, EH4 2BP


0131 332 0063 43


TIP


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35