Butternut squash has been shown to help reduce mental decline.

Nuts such as hazelnuts, walnuts, and almonds can help to reduce depression. Seeds such as pumpkin seeds can help to relieve stress and anxiety. Sesame seeds can help to boost your brain’s production of serotonin. Serotonin is your body’s “Happy” chemical and it works to boost your mood. 

Quinoa can help to prevent blood sugar spikes while helping to boost your serotonin levels. 

Serves 3

For the butternut squash:

  • 300 grams of butternut squash, chopped into 2cm pieces with skin on 
  • 1 tsp of salt 
  • 40 ml of olive oil
  • A pinch of white pepper 

For the salad:

  • 150 grams of peeled courgette
  • 50 grams of mixed nuts
  • 15 grams of mixed seeds 
  • 150 grams of cooked white and red quinoa 
  • 7 grams of spinach
  • The juice of a lemon

  • A pinch of sea salt 
  • 30 ml of Greek yogurt 
  1. Preheat your oven to 200 Celsius. Place the butternut squash into a large bowl and mix with the olive oil. Season with salt and pepper. Now place the butternut squash onto a baking try. Grill for 10 minutes on each side until it’s charred. Allow to cool. 
  2. Cut the butternut into small chunks and add to a bowl. Add the salad ingredients apart from the nuts and seeds and stir carefully.
  3. Sprinkle the nuts and seeds on top and stir a little and serve. 

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