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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

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Erik Ten Hag insisted Manchester United were still “on the up” despite being comprehensively outplayed by rivals Manchester City in Sunday’s derby. Erling Haaland struck twice – the first from the penalty spot – and Phil Foden added another as treble winners City eased to a 3-0 win in a one-sided Premier League encounter at Old Trafford. The result underlined City’s superiority over their neighbours – the gap between the sides now being nine points after 10 games – and emphatically ended any suggestion United might have turned a corner after winning their previous three matches. Manager Ten Hag nevertheless put a on brave face on what proved a chastening afternoon for the club’s fans. The Dutchman said: “The three games before we won and the spirit is very good. The fighting spirit is very good. “I think we are on the way up. The start was difficult, but now we are on a way up. “We have to be patient, but I’m happy some of our injuries are coming back and then our side will be stronger.” When you see first half, it's toe-to-toe. Just the penalty changes the game Man Utd boss Erik ten Hag Ten Hag felt United were competitive in the first half, which they ended trailing only 1-0 after Haaland’s 26th-minute penalty. He said: “When you see first half, it’s toe-to-toe. Just the penalty changes the game. “But even then we could have got back in the game, for instance with that shot of Scott McTominay just before half-time. “So, I think from chances it was very toe-to-toe.” Ten Hag did admit, however, the second half was “absolutely not” close. He said: “We were losing and I decided to bring more offensive power in and we made a mistake that was not according to the game plan.” Ten Hag repeatedly said he had “no comment” to make on the penalty decision, which was awarded for a foul by Rasmus Hojlund on Rodri following a VAR review. Opposite number Pep Guardiola claimed his side’s victory had not been as straightforward as it looked. City strongly asserted their authority in the second period as an unmarked Haaland headed his second and teed up Foden for the visitors’ third 10 minutes from time. Guardiola said: “It looks easy but it’s not, really it’s not. “We have a lot of respect for United, for what they do, but we were at our best, especially in the second half. “The second goal helped us a lot. We were saying at half-time they will be more aggressive and they were, but we made two incredible two build-ups. “Bernardo (Silva) and Jack (Grealish) made a good action and Erling scored the second goal. That was the key point of the game.” Guardiola admitted he did not anticipate his side dominating the local scene as much as they have when he arrived in Manchester in 2016. He said: “I know what we have done. I don’t know what United have done because I’m not here, but I didn’t expect it when I arrived here with Jose Mourinho, with (Zlatan) Ibrahimovic, with the top, top players of (Romelu) Lukaku and the squad.”

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