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As the clocks go back and the days get shorter, we could all do with a boost in serotonin to fight the winter blues. One way to get just that is a spicy, vibrant, warming meal. Recent studies show that one in three Brits admit to being affected by seasonal affective disorder, with younger adults more likely to experience the mood disorder. In an attempt to lift moods through foods, I’ve created a dish that contains ingredients scientifically proven to boost your mood and warm the winter nights ahead. This beef cheek jungle curry brings the heat, with jungle curry being one of the spiciest curries to come out of Thailand. The chemical capsaicin, found in chillies, acts as an endorphin that makes our body release serotonin, which helps to lift your mood. Originating from northern Thailand, the dish is traditionally cooked out using only stock rather than coconut milk, adding to this fiery curry’s intensity and vibrant orange colour. Research has shown that bright colours can also trigger the release of serotonin to help fight those winter blues. The science Heat It’s reported that even a whiff of ginger can improve your mood. No Thai curry would complete without a healthy amount of ginger and garlic, but it’s fresh chillies that really pack a punch. Capsaicin, a chemical compound found in chillies, triggers the release of endorphins that can boost your mood, and may even reduce stress and anxiety. Increase the heat levels to give yourself a boost, and to keep warm when the cold weather kicks in. Colour Our brains respond to colour by stimulating glands which regulate hormones, including serotonin. Research has shown that bright colours can trigger the release of serotonin, which is responsible for making us feel happy and satisfied. The bright reds of my jungle curry signal excitement to the brain, whilst orange and yellow hues are the feel-good colours of the rainbow, eliciting feelings of happiness, optimism and hope. Lean proteins It’s no secret that protein is vital for a balanced diet. According to mental health charity MIND, diets high in protein can support your mental health. Protein contains amino acids which your brain needs to produce neurotransmitters – these help regulate thoughts and feelings. Beef cheek is inexpensive and packed with protein, it works perfectly in this jungle curry. Beef cheeky jungle curry recipe Serves: 2 Ingredients: 1 pot jungle curry Payst 2 tbsp vegetable oil 2 tbsp coriander roots, washed and finely chopped 4 garlic cloves, peeled 2 tbsp wild ginger, krachai, peeled and roughly chopped (regular ginger can be used instead) ½ tbsp coarse sea salt 200g beef cheek, trimmed (any slow cook beef can be used) 2 whole stick lemongrasses, bruised in a pestle 20g galangal, bruised in a pestle 4 kaffir lime leaves, torn slightly to release flavour 2 tbsp table salt 1 whole garlic head, sliced in two across the cloves 4 banana shallots, chopped in half 1 tbsp caster sugar 2 tbsp fish sauce 10g hot Vietnamese mint (optional) 10g betel leaves (optional, spinach can be used instead) 10g coriander 10g Thai sweet basil 10g fresh curry leaves 30g new potatoes, chopped in half 30g green beans 1 head pak choi, core removed and chopped into bite sized pieces. Fresh chillies to taste Method: 1. Firstly, braise the beef cheeks. In a large oven-proof pan submerge the beef cheeks in water and then add the lemongrass sticks, bruised galangal, lime leaves, banana shallots, table salt and whole garlic. Cover the surface of the liquid with parchment paper and the pan with tin foil to protect from the direct heat of the oven and then cook in a pre-heated oven at 100C for 8 hours (this is best cooked overnight). Check the beef cheeks before removing from the oven, they should easily be chopped with a spoon with tenderness. When cooked, remove from the oven and leave to one side to use immediately. 2. In the meantime, cook out the paste. When cooking a jungle curry, it is fried in 2 stages and then boiled, this is for depth of flavour. To start, pound the coriander root, wild ginger and garlic cloves to a paste, using the sea salt as an abrasive. 3. Next heat the vegetable oil in a wok or non-stick pan and then proceed to fry out the paste, scraping and stirring constantly. When the paste begins to darken slightly, add the jungle curry paste and continue to cook out the paste, making sure it doesn’t stick and burn, at this point add the kaffir lime leaves and the lemongrass from the beef braising stock. Continue to fry the paste until it begins to darken in colour and then add the sugar and fry for a further minute until the sugar has caramelised and the paste has darkened a little more. 4. Next de-glaze the pan with the fish sauce, 300ml of beef braising stock and bring to a simmer. Once simmering add the potatoes and continue to simmer for 10 minutes until the potatoes are beginning to soften. At this point add the pak choi, green beans and beef cheeks and use a little more braising stock if needed, then continue to simmer until all ingredients are softened and edible. 5. Lastly add all the herbs and gently toss them through the hot curry and then serve immediately, the curry should be loose, yet rich and spicy with a salty edge. Serve the beef cheek jungle curry in bowls with steamed jasmine rice, if you like top with crispy garlic, shallots and fresh chillies. The winter Mood Boosting recipe has been created by Sebby Holmes, Head Chef and owner of Farang and PAYST Read More The Independent high street Christmas sandwich and drink taste test How to host a dinner party for under £2 per portion Three new cookbooks worth buying, from James Martin to the Hairy Bikers Pearly Cow, Margate, restaurant review: Go for the steak, but stay for the potatoes What does Saturday Kitchen’s Matt Tebbutt cook at home? Don’t throw away Thanksgiving leftovers - here’s what you can do with them

A former US general took to Twitter on Sunday to remind Republicans laying blame on the Biden administration after Hamas militants launched the deadliest attack on Israel in decades that Donald Trump shared classified intelligence from Israel with Iran-allied Russia when he was president. Retired army general Mark Hertling shared a story about allegations the former president told top Russian officials that Israel had successfully hacked Isis computers in order to gain intelligence about bomb plots against the West in a meeting at the White House in 2017. At the time, the former president’s actions reportedly ignited fears by Israel that Russia could have passed the information to its ally Iran, which has long been a supporter of the Palestinian cause. Mr Trump reportedly leaked the information in a meeting in the Oval Office in May 2017 with the Russian foreign minister, Sergey Lavrov, and the then-Russian ambassador to the US, Sergey Kislyak. Amid uproar over the revelation, Mr Trump insisted he had every right to give Russia the information. He tweeted: “As president, I wanted to share with Russia (at an openly scheduled WH meeting) which I have the absolute right to do, facts pertaining to terrorism and airline flight safety. Humanitarian reasons, plus I want Russia to greatly step up their fight against Isis and terrorism." General Hertling’s reminder of the incident comes after Republican presidential contenders accused the Biden administration of helping to fund the attacks in Israel, which saw more than 700 killed, after a deal was struck to free up $6bn in previously frozen assets to assist humanitarian causes in Iran. The complex deal was announced by the Biden administration in September as part of the agreement to release five US citizens detained in Iran. As part of the deal, roughly $6bn in frozen Iranian assets that were being held in South Korea were transferred to an account in Doha, Qatar. Administration officials have insisted the money has not yet been spent and is now being held in a restricted account in Doha – but in the wake of the Hamas attacks on Israel over the weekend, Republicans including Donald Trump, Ron DeSantis, Tim Scott and JD Vance have claimed the money may have been linked to the attacks. In response to Biden administration claims the money can only be used for humanitarian purposes, conservatives have responded that the money is “fungible”, meaning Iran could take advantage of the $6bn by reallocating or moving around other funds. “For all those focused on ‘fungible’ perhaps this is something to be considered,” General Hertling, the former commander of US troops in Europe and an outspoken critic of Mr Trump, tweeted. Iran provides some $100m a year to Palestinian armed groups, including Hamas and Islamic Jihad, according to the US State Department. Florida Governor Ron DeSantis accused Joe Biden of “policies that have gone easy on Iran” and have “helped to fill their coffers.” In a video statement, he said: “Israel is now paying the price for those policies. We’re going to stand with the State of Israel, they need to root out Hamas and we need to stand up to Iran.” Meanwhile, South Carolina Senator and GOP presidential hopeful Tim Scott alleged the attack was “the Biden $6bn ransom payment at work.” “We didn’t just invite this aggression, we paid for it,” he said in a statement. Mr Trump also accused the Biden administration of funding the Hamas attack on Israel, falsely stating American taxpayer dollars helped fund these attacks. Senior Biden administration officials have stressed $6bn is not taxpayer money, and comes from payments made by South Korea to Iran to buy oil in recent years. Mr Trump also argued that, under president Biden, the US is perceived as being “weak and ineffective” on the global stage, thereby opening the door to hostility. “They didn’t have that level of aggression with me. They didn’t have it. This would have never happened with me either,” Mr Trump claimed, adding later in Cedar Rapids that Mr Biden had “betrayed Israel” with the deal. The White House insists the money is ringfenced for humanitarian purposes — such as food and medicine for Iranians — and handled by what the administration described as vetted non-Iranian vendors. Adrienne Watson, a spokeswoman for the White House National Security Council, said she could not directly address Republican criticism due to federal restrictions. “But I can clarify the facts: Not a single cent from these funds has been spent, and when it is spent, it can only be spent on things like food and medicine for the Iranian people,” she said on Saturday in a statement. “These funds have absolutely nothing to do with the horrific attacks today and this is not the time to spread disinformation.” Over the weekend, Hamas militants stormed into Israel, killing hundreds of people and taking dozens captive across the Gaza border. More than 700 people were killed, with at least nine Americans among the dead. Palestinian officials have said that more than 400 have been killed in retaliatory Israeli attacks on Gaza. Thousands more people are believed to be injured while the number of individuals taken hostage by Hamas is currently unclear. Israeli Prime Minister Benjamin Netanyahu immediately declared a state of war and promised “mighty vengeance” on Israel’s attackers. On Monday, Defence Minister Yoav Gallant ordered the “complete siege” of Gaza, saying authorities will cut electricity and block the entry of food and fuel. Meanwhile, sirens have sounded in both Jerusalem and Tel Aviv, with witnesses in the latter city hearing explosions that may have been from rocket impacts or from mid-air interceptions. Read More Israel-Hamas war live updates: ‘Complete siege’ on Gaza ordered as rocket explosions heard in Jerusalem Donald Trump 'handed Russia classified intelligence on Israel successfully hacking Isis computers' Families of Britons killed or held hostage in Israel-Hamas war share ‘indescribable pain’ The Body in the Woods | An Independent TV Original Documentary The harrowing discovery at centre of The Independent’s new documentary

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Scotland concluded a successful Euro 2024 qualifying campaign with an all-action 3-3 draw with Norway at Hampden Park. Steve Clarke’s men clinched their place in Germany with two games to spare last month and, following a 2-2 draw with Georgia on Thursday night, there were thrills and spills in the final Group A game in Glasgow. The Tartan Army were in party mood but they were silenced in the third minute of a roller-coaster first half when Aron Donnum fired the visitors ahead before Scotland captain John McGinn levelled from the spot 10 minutes later. Norway restored their lead through striker Jorgen Larsen in the 20th minute before an own goal in the 33rd minute by visiting defender Leo Ostigard had the Scots level again. The second half was no less open and a fine finish by midfielder Stuart Armstrong just before the hour mark put the home side ahead but Norway substitute Mohamed Elyounoussi cancelled that out in the 86th minute with a header. Nevertheless it is Scotland and group winners Spain who qualify automatically for next summer’s finals and the Scots will go into the draw as Pot 3 seeds. It was another thrilling match in an unforgettable campaign. Clarke reshuffled his side, with Luton striker Jacob Brown making his first start in his eighth appearance as Jack Hendry, Armstrong and Kenny McLean also came in. Ryan Porteous, Billy Gilmour, Ryan Christie and Lyndon Dykes dropped to the bench. Stale Solbakken’s side were without injured Manchester City superstar Erling Haaland, their captain and Arsenal midfielder Martin Odegaard and Sevilla goalkeeper Orjan Nyland, which on the face of it increased the home side’s chance of finishing the campaign with a flourish. The visitors, however, were keen to avenge the 2-1 defeat by Scotland in Oslo which had done so much to shape both sides’ fortunes and they got off to the perfect start. A cross into the middle from Julian Ryerson came off the foot of Larsen straight to Donnum, whose shot from 14 yards clipped Scotland defender Nathan Patterson before going past keeper Zander Clark and in off a post. The goal stunned the home fans but they were soon cheering when referee Horatiu Fesnic pointed to the spot after judging that Callum McGregor’s shot had struck the arm of Donnum inside the box. McGinn slotted the penalty past Norway keeper Egil Selvik for his third goal of the campaign and his 18th international goal in total to tie with former Scotland striker Kenny Miller. However, Scotland were again trailing when Larsen got a flick on Ryerson’s deflected cross at the near post and the ball squirmed past Clark and spun over the line with the on-rushing Donnum making sure. The goals kept coming and the home side were level again when Scott McTominay’s whipped-in corner from the left was just missed by McLean, with the ball striking the luckless Ostigard and bouncing into the net. Norway remained dangerous and in the 37th minute captain Patrick Berg came close with a 30-yard free-kick and minutes later only a brilliant block by Patterson denied Donnum a second goal, before Armstrong came close with a drive in the last action of the first half. The end-to-end action continued after the break. Brown missed a good chance from right in front of goal but only seconds before Armstrong drilled McGinn’s cut-back into the net from 16 yards, after playing a one-two with his fellow midfielder. Dykes, Christie and Lewis Ferguson soon came on for Brown, Armstrong and McLean and then Ryan Jack replaced McGinn, who had taken a knock. By then Norway were going all out for their third goal and in the 82nd minute Clark made a good diving save from substitute Kristian Thorstvedt’s header from close range. Former Celtic attacker Elyounoussi made no mistake when burying a Ryerson cross from two yards out, however. The Tartan Army showed their appreciation at the end of five added minutes and now all eyes are on Germany next summer. Read More Ludvig Aberg keen to ‘love golf for long time’ after clinching RSM Classic title Luke Humphries continues stunning rise with Grand Slam of Darts success Gareth Southgate wants vastly-improved display from England in North Macedonia Declan Rice urges England to finish 2023 with a ‘bang’ in North Macedonia Jarrod Bowen adds to England withdrawals after injury in training Manchester City storm back to deny Manchester United in Old Trafford WSL derby