Play & Book Excerpts
The Happiness Diet
(Atria Books)
© 2017 Rachel Kelly
All Photos for The Happiness Diet: © Laura Edwards
Since suffering from her last serious bout of depression, bestselling author and mental health advocate Rachel Kelly has developed a broad holistic approach to staying healthy and happy, and the heart of her recovery process involves a crucial shift in diet.
Over the past five years, Kelly and nutritionist Alice Mackintosh have drawn from more than 100 scientific studies to identify the foods that either drag us down or lift us up. Together, they have built up a repertoire of over five-dozen recipes that target particular symptoms, from insomnia and mood swings to anxiety and exhaustion.
Over the past five years, Kelly and nutritionist Alice Mackintosh have drawn from more than 100 scientific studies to identify the foods that either drag us down or lift us up. Together, they have built up a repertoire of over five-dozen recipes that target particular symptoms, from insomnia and mood swings to anxiety and exhaustion.
Sesame Seared Tuna with Crunchy Asian Slaw
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This homely, nourishing dish is delicious, colorful, and fancy enough to serve to guests. It contains thyroid-supporting iodine as well as fiber. Depending on your taste, you can add a little more mango and avocado, which boost the slaw’s nutritional value. The Chinese five-spice powder can be omitted if you aren’t too keen on the anise flavor. (Serves 2) |
Photo Credit: Laura Edwards
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For the tuna:
1 garlic clove, finely sliced 2 red chilies, finely sliced 1 inch gingerroot, finely sliced 2 Tablespoons toasted sesame oil Bunch of fresh cilantro, finely chopped 2 organic tuna steaks ½ ounce cashew nuts 2 Tablespoons mixed sesame seeds (black and white look lovely, but use just white if easier) 2 green onions, finely sliced |
For the slaw (makes enough for leftovers):
½ red cabbage, finely shredded 1 mango, cut into ¾-inch chunks 3 carrots, grated (or cut into ribbons if you have a spiralizer) 8–10 radishes, sliced 1 avocado, chopped into ¾-inch chunks 2 ounces fresh cilantro, chopped |
For the dressing:
1 red chili, finely chopped 2 Tablespoons soy or tamari sauce 1 Tablespoon maple syrup or honey 3 Tablespoons toasted sesame oil 1 teaspoon Chinese five-spice powder (optional) *Extra cilantro leaves, to serve |
INSTRUCTIONS:
1. Mix together the garlic, chili, ginger, 1 tablespoon of sesame oil, and cilantro in a bowl. Add the tuna steaks and let them marinate for at least an hour.
2. Toast the cashews in a pan for 2 minutes or until they are slightly browned, tossing them to ensure they don’t burn. Remove them from the pan and set them aside.
3. For the slaw, combine the cabbage, mango, carrots, radishes, avocado, and cilantro in a bowl.
4. Make the dressing by putting all the ingredients in a jar with a lid and shaking it. Pour over the slaw and toss, then let it marinate for up to an hour—it will lose its crunch if you leave it any longer.
5. Sprinkle the sesame seeds on a flat surface and lightly roll the edges of each tuna steak in them.
6. Put 1 tablespoon of sesame oil in a pan over medium heat. Once the pan is hot, add the tuna using tongs and sear each side for roughly 5–7 minutes (depending on how well cooked you like your tuna). Remove it from the pan and set it aside.
7. Slice the tuna and place it on top of the slaw. To serve, sprinkle over the cashews, green onions, and remaining cilantro.
2. Toast the cashews in a pan for 2 minutes or until they are slightly browned, tossing them to ensure they don’t burn. Remove them from the pan and set them aside.
3. For the slaw, combine the cabbage, mango, carrots, radishes, avocado, and cilantro in a bowl.
4. Make the dressing by putting all the ingredients in a jar with a lid and shaking it. Pour over the slaw and toss, then let it marinate for up to an hour—it will lose its crunch if you leave it any longer.
5. Sprinkle the sesame seeds on a flat surface and lightly roll the edges of each tuna steak in them.
6. Put 1 tablespoon of sesame oil in a pan over medium heat. Once the pan is hot, add the tuna using tongs and sear each side for roughly 5–7 minutes (depending on how well cooked you like your tuna). Remove it from the pan and set it aside.
7. Slice the tuna and place it on top of the slaw. To serve, sprinkle over the cashews, green onions, and remaining cilantro.
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Rachel Kelly is the bestselling author of The Happiness Diet, Walking on Sunshine: 52 Small Steps to Happiness and Black Rainbow. She began her career as a journalist in London at The Times. She is now an official Ambassador for SANE and Re-Think Mental Illness. Rachel Kelly lives in West London. Rachel Kelly was Sanctuary's Featured Interview in July 2017. See her interview HERE.
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