Food can do much more than just keep us nourished; food can alleviate many symptoms and diseases that can affect our daily lives. And a nutritious diet is the bet way to get these full mood-boosting effects. Here are 2 simple but effective recipes proven to put you in a better mood for the rest of your day:
Avocados are packed with omega-3s which has been proven to alleviate symptoms of depression and pump up your mood. Eggs are surprisingly an excellent source of Vitamin D as well as B, both mood-boosting vitamins.
- 2 eggs
- 2 slices whole grain bread
- ⅓ avocado (usually I cut it in half but don’t use all of it. okay fine maybe I do.)
- 2 tablespoons shaved Parmesan cheese
- salt and pepper for topping
- fresh herbs (parsley, thyme, or basil) for topping
- quartered heirloom tomatoes for serving
- Bring a pot of water to boil (use enough water to cover the eggs when they lay in the bottom). Drop the metal rims (outer rim only) of two mason jar lids into the pot so they are laying flat on the bottom. When the water is boiling, turn off the heat and carefully crack the eggs directly into each rim. Cover the pot and poach for 5 minutes (4 for super soft, 4:30 for soft, 5 or more for semi-soft yolks).
- While the eggs are cooking, toast the bread and smash the avocado on each piece of toast. When the eggs are done, use a spatula to lift the eggs out of the water. Gently pull the rim off of the eggs (I do this right on the spatula, over the water) and place the poached eggs on top of the toast. Sprinkle with Parmesan cheese, salt, pepper, and fresh herbs; serve with the fresh quartered heirloom tomatoes.
As well as getting some beautiful colors onto your plate, this salad can help boost your energy and keep you happy all day long. Beets, loaded with folate, have been known to increase one’s happiness. Vitamin C, found in the citrus, will not only help your immunity system but can give you extra energy for the day.
For the dressing:
2 tablespoons lemon or lime juice
1 teaspoon cumin seeds, lightly toasted and ground
Salt and freshly ground pepper
1/2 teaspoon Dijon mustard
1 tablespoon walnut oil
2 tablespoons canola oil
For the salad:
1 bunch beets (about 1 pound), scrubbed and roasted
1 pink grapefruit
1 medium-size or large ripe but firm Hass avocado, sliced
2 tablespoons slivered fresh basil
1. Mix together the lemon or lime juice, the ground cumin seeds, salt, pepper and Dijon mustard. Whisk in the walnut oil and canola oil.
2. Peel the roasted beets, and slice or cut in wedges. Toss with 2 tablespoons of the dressing.
3. Cut away both ends of the grapefruit so that it sits flat on your work surface. Cut the skin and pith completely away from the fruit, following the natural curve of the fruit from top to bottom. Hold the grapefruit in your hand over a bowl to catch the juice, and cut away each segment from between the membranes.
4. Arrange the beets in the center of a platter, and surround with the grapefruit and avocado slices. Drizzle on the remaining dressing, and drizzle any grapefruit juice in the bowl over the grapefruit and avocado. Sprinkle on the basil, and serve.
Yield: Serves four.
Advance preparation: Roasted beets will keep for three to five days in the refrigerator. If you have them on hand, the salad is very quickly thrown together.
Nutritional information per serving: 231 calories; 18 grams fat; 2 grams saturated fat; 0 milligrams cholesterol; 18 grams carbohydrates; 6 grams dietary fiber; 77 milligrams sodium (does not include salt added during cooking); 3 grams protein
For an added treat pair these easy recipes with a glass of green tea with honey to relieve anger and improve concentration through the day!
Shulman, M. (2010, July 7). Beet, Citrus, and Avocado Salad. Retrieved September 8, 2014, from http://www.nytimes.com/2010/07/07/health/nutrition/07recipehealth.html?_r=0&adxnnl=1&ref=&adxnnlx=1410530472-6eyAXCaXeDlzSjdD6bINRA
Simple Poached Egg and Avocado Toast – Pinch of Yum. (2014, July 10). Retrieved September 8, 2014, from http://pinchofyum.com/simple-poached-egg-avocado-toast