Melissa Hemsley - Feel Good: Quick and easy recipes for comfort and joy

Finding your own unique feel-good is about tuning in to what makes you thrive, and then doing more of it. Feel-good is a vibe! Your mood, your energy, your feelings, your body, your mental health, your experiences, your cravings you know what sits right with you.

The recipes in this book help me feel that bit better and I hope they will support you too. Our kitchens and dinner tables are great places to connect with ourselves and with others, and mealtimes help us build the positive emotional foundations that power our busy lives and sustain us through the toughest times. Of course, food alone cant solve all our problems but it can play a part in uplifting us, offering nourishment, physically and mentally, and inspiring a little more joy at home.

The starting place for how I feel has always been my kitchen, with something delicious sizzling away and a spoon in my hand soothing me, even for a moment. Its where I retreat when Im feeling sad, anxious or overwhelmed (or all three!); its where I cook for comfort and connection; its where I potter and prep (as best I can) for those times when I know life is about to get tougher; its where my mind returns when Im feeling creative; and its where I bring people when I want to show love and gratitude, my food providing the warm embrace they (and we) all deserve. Over the past few years, Ive noticed lots of us opening up more about such experiences, sharing similar feelings about how we find rest and refuge in our kitchens. Lots of us are cooking with both our mental and physical health in mind.

Feel Good is filled with the sort of easy, comforting food you look forward to at the end of the day. Its a collection of quick and simple recipes that will hopefully brighten up your mealtimes. In this book youll find reliable recipes that youll love and can easily make for quick, energy-boosting breakfasts, satisfying lunches and uncomplicated delicious dinners. Youll find a combination of fast dishes, hands-off recipes and one-pan meals, along with get-ahead ideas, freezer-filling options and batch-cooking favourites, all of which can help you achieve more of an ease with everyday cooking.

Feel-good cooking is not just what we eat, its the mindset around it a relaxed, flexible approach with no rules. I see it as stepping stones, kicking off with planning what you feel like or what youve been craving that day, then enjoying the process of cooking, however simple and quick it is, savouring the result in all its deliciousness, and the final step, how your food makes you feel afterwards.

While Im not a nutritionist and nor is this a diet, I like to share delicious recipes with balance and nutrition in mind and at the heart of the plate. Youll see vegetables and whole foods take centre stage. The recipes are all naturally gluten-free (or have gluten-free options), dont rely on refined sugars and there are swaps for those looking to cook without dairy or animal products. Lots of us are increasingly aware of the connection between what we eat and our brain health, so youll see that reflected in these recipes too, from prioritising a variety of beans and pulses to upping the quantities of leafy greens and oily fish.

As much as possible, I cook flexibly and seasonally and encourage you to give that a go too; its much easier than you might think. A few tips dont give up on fruit and veg if theyre looking a little tired and neglected, and dont be afraid to swap out ingredients in my recipes if you have an abundance of leftovers to incorporate or roll over to tomorrow. Minimise waste wherever you can its better for us, our bank balances and the environment. Plus its satisfying to create something out of nothing and it feels good to make a positive difference to the planet.

Whatever your cravings, feelings or time constraints and whatevers in your fridge, shopping basket or energy reserves I hope youll reach for this cookbook and find a recipe to suit your mood and satisfy your needs, one that is exactly what you fancy eating for dinner tonight.

/ lots of us are cooking with both our mental and physical health in mind /

I thought about calling this chapter All Day Breakfast as Id happily eat breakfast food at any time. Most of these recipes are on the savoury side and if, like me, youre keen to get in as many vegetables as you can, why not kick-start your day with veg! How about boosting breakfast time with halloumi and asparagus soldiers dipped into soft-boiled eggs ( (banana, grated carrot and a good dose of seeds or nuts) keep me energised all morning.

Even though there are a million granola and pancake recipes out there, I couldnt resist sharing these with you my speedy 15-minute Frying Pan Granola (). Any pancakes left over can be reheated quickly and easily to carry a bit of Sunday brunch joy into a busy Monday.

And for all those who like a bowl of porridge at the start of the week but get a bit fed up with it by Thursday, be sure to make the Baked Oats () with all the trimmings. Its like porridge but with a bit more going on. For ease, prep several days worth in advance, changing the flavours to keep things interesting, so all you need to do is to pop it in the oven when that wake-up alarm goes off.

In other chapters, look out for:

• Banana and Blueberry Bake ()
• Quick Leeky Beans ()

Soups and stews are reliably restorative and nourishing, but they need never be the boring or light option the dishes here are satisfying enough for any meal, any day of the week. In each of these recipes, youll find a hearty and comforting hot base with plenty of toppings, drizzles and crunchy additions to bring freshness and texture and pack in even more flavour. Theyre great for some cosy self-soothing after a long day at work, but also special enough to serve to friends. If you wanted to create a simple feast, serve some generously filled bowls alongside a batch of the Sticky Spiced Nuts and Seeds ().

Im a huge fan of the mantra cook once, eat twice, and youll see that some of the recipes make 46 portions so you can save the leftovers. If youd prefer not to roll yesterdays dinner into tomorrows lunch, simply halve the quantities in the recipe, or make the recipe in full and then store leftovers in the fridge for a few nights (where they will get even tastier!), before reheating and perhaps topping with something different (a spicy sauce, herby drizzle, or a swirl of pesto or harissa) or freeze them for a rainy day or a busy week. Your future self will love you for it. An extra portion of homemade food is always welcome in my freezer, and we know just how good it feels to be either the receiver or the giver of a batch of lovingly prepared food. I love sharing food like this.