Quinoa is full of protein and complex carbohydrates, which can help to keep your blood sugar stable. Quinoa can, therefore, help you to feel less irritable as it can help to prevent blood sugar spikes.

Blueberries can help to prevent cognitive decline and improve your short-term memory.

Coconut can help to elevate your mood.

Pumpkin seeds contain magnesium which has been shown to relieve stress and anxiety

Sunflower seeds contain Vitamin B12, which can help to boost your concentration, memory, and serotonin levels. 

Serves: 2

(Some of the ingredients in this recipe need to be prepared the day before.)


  • 125ml of quinoa
  • 30ml of oats
  • 30ml of apple juice

  • 62ml of Greek yogurt
  • 1.5 tablespoons of pumpkin seeds
  • 1.5 tablespoons of sunflower seeds
  • 1.5 tablespoons of desiccated coconut

For the sauce:

  • 125ml of coconut cream 
  • 125 ml of frozen blueberries 
  • 62g of sugar


1 – Cook the quinoa according to the instructions on the packet. Allow to cool.

2 – Once the quinoa has cooled, place it into a glass bowl with the oats. Add the apple juice and yogurt and store in the fridge overnight.

3 – Now add the sugar and blueberries to a saucepan. Simmer gently for approximately 15 minutes, or until you have a reduced syrup. Set to one side and allow to cool. 

4 – Open the tin of coconut cream and place in the fridge overnight so it thickens. 

5 – Once the coconut cream is thick, pour it into a glass bowl, ensuring you discard the watery liquid that has separated. Whip with an electric whisk until you can form stiff peaks. Set to one side. 

6 – Now take the quinoa and spoon it into 2 serving glasses so the quinoa fills half of the glasses. Top the quinoa with the sunflower and pumpkin seeds. 

7 – Add a spoonful of the whipped coconut cream on top. 

8 – Drizzle the blueberry syrup over the coconut cream, and sprinkle some desiccated coconut over the top. Alternatively, you can add mint, granola, and any fruit you wish. 

9 – Enjoy. 

We offer mental health support for Selby and the surrounding areas. Why not give us a call? Our phone line is open from 7 pm – 10 pm on weekdays and all day Saturday and Sunday.

Call us on (01757) 642 399. If you call before our phone lines are open and we cannot answer, you will be diverted to an NHS Helpline.

Interested in helping those who are struggling with their mental health? We offer Mental Health First Aid training in Selby. Contact us at info@communitea.org.uk