There is a strong connection between the foods we eat and how we feel. Here is a list of mood- boosting foods and nutrients plus two recipes to help us beat the winter blues.
B-complex Vitamins: are necessary for proper functioning of the nervous system and play an important role in the production of serotonin. Food sources: green leafy vegetables, avocados, asparagus, broccoli, bananas, nuts, seeds, whole grains, oatmeal, eggs, dairy
Cultured and Fermented Foods: are rich in beneficial bacteria (aka probiotics) and are also good for digestion. The brain and the digestive system are intimately connected; in fact, there are more serotonin receptors located in the gut than there are in the brain! Food sources: fermented veggies, kimchi, sauerkraut, miso, tempeh, kombucha, grass-fed cultured dairy products (like kefir and yogurt).
Omega-3s: the brain is the body’s fattiest organ; it is about 60% fat. Healthy fats, especially omega-3s, are important for brain health and mood. Food sources: flax seeds, hemp seeds, chia seeds, walnuts, avocado, cauliflower, cabbage, brussels sprouts, hummus, sustainable seafood (salmon, sardines).
Protein: amino acids, the building blocks of protein, are precursors to neurotransmitters. The amino acid tryptophan plays an important role in the production of serotonin. Food sources: beans, lentils, nuts (especially walnuts, pecans, almonds), seeds (chia, pumpkin, sunflower), tofu, tempeh, eggs, chicken, sustainable seafood.
Vitamin D: regulates the activity of neurotransmitters like serotonin, dopamine and melatonin. Food sources: mushrooms, eggs, grass-fed dairy products, salmon, sardines.
These two recipes are simple, vegan friendly and contain mood-boosting ingredients. Dark chocolate and cacao are high in antioxidants and magnesium, and contain other compounds, such as phenylethylamine and theobromine, which have mood and energy-boosting properties.
CHOCOLATE PUDDING
Ingredients:
1 ripe avocado, skin and seed removed
1/3 cup of cacao powder (*fairtrade and organic if possible)
1/4 cup of pure maple syrup
2-4 tbsp almond milk
1/2 tsp vanilla extract
cacao nibs for garnish (optional)
In a food processor or blender, combine all ingredients and process until smooth. Add more almond milk as needed for desired consistency and more maple syrup, if you’d like the pudding sweeter. Serve and enjoy!
Ingredients:
1 cup rolled oats
3/4 cup chopped walnuts or almonds
1 cup dates, chopped
1 cup dark chocolate chips (or carob chips, cacao nibs)
1/4 cup of cacao powder (optional- Fairtrade and organic if possible)
1/2 cup protein powder (optional)*
2/3 cup coconut flakes
1/4 cup sesame seeds
1/2- 1 tsp cinnamon
1/2 tsp. salt
3 ripe bananas
1/4 cup of oil (olive, sunflower, coconut)
2 tsp. vanilla extract
4 Tbsp. maple syrup
2 Tbsp. chia seeds
6 Tbsp. water
*I used hemp protein powder. These bars are a healthy, on-the-go breakfast and adding protein will help you feel fuller longer. Protein powders can be expensive however, many health food stores carry single-serving packets.
**You can buy most of these ingredients in bulk which will help you save money.
1. Preheat oven to 350°F
2. In a cup or small bowl, mix the chia seeds and water together (let the mixture sit for a few minutes to become gelatinous). Set aside.
3. In a large bowl combine oats, walnuts, dates, chocolate chips, cacao powder, protein powder (optional), coconut flakes, sesame seeds, cinnamon, and salt; mix well
4. In a food processor or blender, mix bananas, oil, vanilla extract, and maple syrup. Add chia gel and pulse to mix. Pour wet ingredients over dry ingredients and stir until well combined.
5. Spread the batter evenly into a baking pan and smooth out the top with the back of a spatula. Bake for 25-30 minutes.
6. Let cool completely on the baking sheet and cut bars into your desired size. Store in an airtight container for a week or freeze for longer shelf life.
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