Tonto, 'tato and Black Bean Chilli

Name: Tonto, 'tato and Black Bean Chilli
Total time: 14400 s
Yield: 4 servings
Cuisine: British
Ingredients: 1 tbsp oil; 400 g turkey mince; 1 large onion, chopped; 2 cloves garlic; 1/2 tsp salt; 1/2 tsp black pepper; 2 tsps cumin; 1 whole ancho dried chilli or 2 tsps chipotle paste; 500 g sweet potatoes, cubed; 1 cup uncooked quinoa; 4 tomatoes, chopped; 1 cup cooked black beans; 2 cups chicken stock; 300 mls IPA beer (optional); To serve:; flatbread, dry fried in a pan and cut into triangles; 1 avocado, sliced; 4 tbsps ricotta or parmesan or mozzarella; 4 tbsps tahini or skyr or yoghurt; few sprigs of coriander; small handful of walnuts; 4 tbsps seeds such as flax, chia, pumpkin, hemp, sunflower; pickled onion

Laura @FeelBetter

Milton Keynes, England

This dish is full of foods that make us happy; lean proteins, whole grains, vegetables, beans, nuts and seeds and a rather special brew, banana beer.

In Uganda, 50 varieties of banana are grown and the kanyinja is used to make the local brew, ‘tonto’. The mature bananas are cut, stored for a week to ripen and then pressed with bare feet to extract the juice, sieved using elephant grass and then millet is added as a fermentation agent before covering with banana leaves and left to ferment.

Turkey is the best lean source of protein to give a happy boost as it has high levels of the chemical tryptophan which stimulates serotonin production. Complex carbohydrates such as whole grains and sweet potato also help the body release serotonin and improves mood quickly. Though technically a seed, quinoa is classified as a whole grain and is a good source of plant protein and fibre.

Most nuts and seeds are a good source of heart-healthy fats as well as protein but walnuts and flax seeds get the edge when it comes to happiness because they are the richest plant-based sources of omega-3 fatty acids. Dairy products are rich in calcium and vitamin D as well as specific peptides that induce a sense of well-being and relaxation. Chilli has an interesting effect on the body. It is believed the body cannot distinguish between spiciness and pain so happy endorphins are released in the brain - this is known as the ‘Pepper High Effect’.

This is a happy meal with a healthy difference.

This dish is full of foods that make us happy; lean proteins, whole grains, vegetables, beans, nuts and seeds and a rather special brew, banana beer.

This is a happy meal with a healthy difference.

Laura @FeelBetter

Milton Keynes, England

This dish is full of foods that make us happy; lean proteins, whole grains, vegetables, beans, nuts and seeds and a rather special brew, banana beer.

This is a happy meal with a healthy difference.

This dish is full of foods that make us happy; lean proteins, whole grains, vegetables, beans, nuts and seeds and a rather special brew, banana beer.

This is a happy meal with a healthy difference.

Saved

Ingredients

Slow cooker 3-4 hours

4 servings

1 tbspoil
400 gturkey mince
1large onion, chopped
2 clovesgarlic
1/2 tspsalt
1/2 tspblack pepper
2tsps cumin
1whole ancho dried chilli or 2 tsps chipotle paste
500 gsweet potatoes, cubed
1 cupuncooked quinoa
4tomatoes, chopped
1 cupcooked black beans
2 cupschicken stock
300 mlsIPA beer (optional)
To serve:
flatbread, dry fried in a pan and cut into triangles
1avocado, sliced
4 tbspsricotta or parmesan or mozzarella
4 tbspstahini or skyr or yoghurt
few sprigs of coriander
small handful of walnuts
4 tbspsseeds such as flax, chia, pumpkin, hemp, sunflower
pickled onion

Saved

Steps

Slow cooker 3-4 hours

1

Heat the oil in a pan, add the onion and salt and cook for 10 minutes, adding the garlic for the last minute, until brown. Add the turkey, breaking it up and cook until it is no longer pink. Add all the other ingredients, bring to the boil, then transfer to a slow cooker. Cook on high for 3-4 hours or, if home later, 5-6 hours on low. Alternatively cook on the stove top or oven for an hour. Serve warm with toppings of your choice.
2