Everyday Health

With the weather being wet, wild, cold and the daylight hours shorter, many people find themselves feeling flat and less motivated or energised in the winter months.  However, for many people, statistically more so women, winter can be a time when they can fall into depression.  The term SAD, or Seasonal Affective Disorder, is a term used for this winter depression that can lead to weight gain, anxiety, low mood and lack of motivation.  There are many lifestyle changes that can be made to help ease symptoms such as exercise, light therapy and going out in the daytime as much as possible.  However, food can greatly affect the brain and mood and a number of nutrients have been identified as being beneficial for this condition.  So here is a recipe using some foods that could help brighten up the winter months.

Omelette with salmon, mushroom and feta cheese -  Why is it good for you?

Vitamin D

Eggs, salmon, mushrooms, butter and cheese are all good sources of Vitamin D, a deficiency of which has been associated with SAD.  The best source of Vitamin D is from the sun, which is why levels may decline during the winter months.  However, even though New Zealand has many hours of sunlight, many people are still deficient due to responsible sun screen regimes.  So supplement you Vitamin D levels with plenty of oily fish, dairy products, eggs, mushrooms and other Vitamin D rich foods.

Omega 3

Here again salmon is the star of the show being rich in Omega 3 oils.  Omega 3 oils are essential for transmission of nerve impulses needed for normal brain function.  Increasing Omega 3 fatty acids have been shown to have positive effects on low mood and can be helpful for SAD. Oily fish are great sources along with linseed, walnuts, seafood and green leafy vegetables.

Tryptophan

This is an amino acid that when converted in the body creates, first 5-HTP, then serotonin.  Serotonin is our happy hormone that keeps us feeling calm and relaxed.  Deficiencies in brain serotonin function are believed to play an important role in the pathophysiology of seasonal affective disorder/winter type (SAD).   The butter, cheese, salmon and mushrooms in this recipe provide good source of typtophan, but other good sources are bananas, turkey and other meat, soy products, pumpkin, nuts and seeds.

Omelette with salmon, mushroom and feta cheese

Ingredients

• 3 free-range eggs
• 10g/½oz unsalted butter
• Small handful of feta or grated cheese
• Small tin of salmon (could use tuna, marcel or other types of oily fish)
• 4- 5 mushrooms thinly sliced and lightly cooked
• Sea salt or iodised salt and freshly ground black pepper

Serve with some fresh rocket or baby spinach

Method

1. Gently beat the eggs together in a mixing bowl and season, to taste, with salt and pepper.
2. Heat the butter in a frying pan until foaming. Pour in the eggs and cook for a few seconds, until the bottom of the omelette is lightly set. Push the set parts of the omelette into the uncooked centre of the omelette. Cook again, until the omelette has set further, then push those set parts into the centre of the omelette again. Repeat the process until the eggs have just set but the omelette is still soft in the centre.
3. Put the cheese, salmon and mushrooms in the centre of the omelette and cook until the cheese has melted.
4. Increase the heat to high and cook the omelette for a further 30 seconds, or until it browns on the bottom.
5. Fold the omelette in half, then remove the pan from the heat and tilt it slightly to move the omelette to the edge of the pan. Slide the omelette onto a serving plate, then shape it into a neat roll.