There is a way of eating that promotes good humor and serenity. Discover the ingredients that help you gain balance and health.
If you tend to feel discouraged or sad (without going into depression) and don’t know why, it’s worth trying some dietary changes. Certain foods, due to their nutritional composition, are able to balance brain chemistry and promote a good mood.
These foods stimulate the production of the feel-good neurotransmitter serotonin, a deficiency of which is associated with symptoms of depression, anxiety, distress and sadness. The increase in serotonin is instead, related to a feeling of relaxation, increased self-esteem and concentration.
DISHES THAT FEED JOY
When we feel bad, we tend to fill the void of anger, loneliness, or stress with foods that give us momentary pleasure. These are usually foods rich in refined sugars and saturated fats, which at first make us feel good because they stimulate the activation pathways of dopamine and serotonin, but then leave us with heaviness, a drop in glucose and other negative effects on health.
The good news is that there are clean and nutritious foods that help us improve our mood.
- Complex carbohydrates. Whole grains and legumes increase serotonin levels and keep blood sugar levels stable. Some options: brown rice, quinoa, millet, oats, or amaranth.
- Selenium. A selenium deficiency can trigger depression, irritability, and thyroid problems. To avoid this, your requirements can easily be met with mushrooms, Brazil nuts, cereals, seeds and other nuts.
- Folate. A folate deficiency is linked to depression, as it can reduce serotonin levels in the brain. Therefore, turn to foods rich in folic acid: green leafy vegetables, especially dark greens such as kale, Swiss chard and spinach, and legumes such as peas, lentils and beans.
- Omega-3. Low levels of omega-3 polyunsaturated fatty acids are associated with a higher risk of mild depression and poor mood. So, to improve our mood we can turn to flax seeds, chia seeds, hemp seeds or walnuts.
- Vitamin d. Its main source is sun exposure. In winter, and especially in the Nordic countries, a large part of the population is at risk of suffering from deficiencies of this vitamin, which is linked to depression problems and high signs of suicide. That’s why many nutrition experts recommend vitamin D supplements and foods rich in it (mushrooms, for vegans), especially in winter.
- Vegetable fats. Cells in the brain and central nervous system need fat to function properly. Incorporate olives, avocado, nuts, seeds, and vegetable oils such as coconut and olive into your diet in moderation.
- Spicy foods. They can increase circulation and cause the brain to release more endorphins, the hormones that improve mood. Try incorporating chili peppers and spices like ginger into your culinary preparations.
SPINACH SALAD WITH FIG VINAIGRETTE
Ingredients for 4 servings:
- 100 g baby spinach leaves
- 1 carrot
- 1/2 spring onion
- 70 g mushrooms
- 1 lemon
- 1 green apple
- 2 tbsp. toasted hazelnuts
- 5 tbsp. tsp. olive oil
- 1 tbsp. fig jam
- 1 tbsp. <>/<> tsp balsamic vinegar
- Pepper
- Salt
Elaboration:
- Squeeze the lemon. Wash the mushrooms, slice them and sprinkle them with half of the juice. Scrape and wash the carrot and cut it into sticks. Wash and dry the apple, cut it into thin wedges and sprinkle them with the rest of the lemon.
- Peel the spring onion and cut it into very thin julienne strips.
- Whisk the oil with the vinegar, jam and a pinch of salt and pepper until you get a uniform sauce.
- Mix the spinach with the above ingredients and dress with the vinaigrette. Sprinkle with the chopped hazelnuts and serve.
COCOA AND RASPBERRY TARTLETS
Ingredients for 9-10 units:
- 1 refrigerated short crust pastry
- 30 g cocoa powder
- 300 g chocolate couverture
- 125 ml soy cream
- 35 g organic vegetable margarine
- Raspberries for garnish
- Xylitol powder
- Fresh mint
Elaboration:
- Spread some margarine on a muffin tray. Leave the shortcrust paste at room temperature, unroll it, and sprinkle cocoa on top. Then, cut the pasta sheet into the shape of a flower with the help of a cookie cutter. Place the flowers on the tray, prick the bottom and bake for 10 minutes at 180°C.
- To make the cream, chop the chocolate into a bowl. Heat the soy cream together with the margarine and pour it into the bowl before it boils. Mix gently until the chocolate is melted. Let it cool down.
- Fill the shortcrust pastry tartlets with the chocolate cream and let them cool for 1 hour in the fridge. Wash the raspberries and place them on top of the tartlets.
- Garnish with the fresh mint and sprinkle the xylitol over the top.
CAULIFLOWER PIZZA WITH HEURA AND AVOCADO
Ingredients for 4 servings:
For the dough:
- 200 g cauliflower
- 2 tbsp flax seeds
- 75 g rice flour
- 50 g chickpea flour
- 1 teaspoon salt
For the filling:
- 150 g creamy plant-based cheese
- 150 g caramelized onion
- 200 g Heura
- 1 avocado
- 1/2 red onion
- Olive oil
- Salt and pepper
Elaboration:
- Preheat the oven to 180°C. Wash and chop cauliflower; Then, grate it. Brown for 5 minutes in a frying pan without oil, stirring. Remove it and place it on gauze to release the water. Crush the flax with 6 tablespoons of water and let it rest for 5 min. Mix it with the cauliflower, flours and salt.
- Knead everything with your hands until it blends in. Then, divide the dough into two parts and roll them out into a rounded shape. Place them on a baking tray lined with parchment paper and bake for 25 minutes, until golden brown. Remove and set aside.
- Peel the avocado and cut it into half-moons. Cut the Heura into strips, season and sauté with oil. Spread the pizzas with the cream cheese and divide the caramelized onion, Heura, avocado and red onion into feathers. Season with oil, salt and pepper.
FRUITS EN PAPILLOTE WITH SYRUP
Ingredients for 4 servings:
- 4 slices of natural pineapple
- 1 pear
- 4 slices of natural pineapple
- 1 pear
- 1 kiwi
- 12 strawberries
- 100 g brown sugar
- Organic lemon peel
- Eco Orange Peel
- 1 cinnamon stick
- A few mint leaves
Elaboration:
- Heat the sugar in a saucepan with 100 ml of water.
- Wash a piece of orange peel and a piece of lemon peel and add them together with the cinnamon and mint. Cook until you get a dense syrup.
- Cut out 4 rectangles of parchment paper. Preheat the oven to 200°C.
- Wash the fruits. Peel the pineapple, pear and kiwi and clean the strawberries. Chop them to your liking. Place them in the center of the paper rectangles and drizzle them with the syrup. Close the packets by tying the ends with bridle twine as if they were large candies.
- Bake the papillotes for 10 minutes. Arrange the packets on the plates, open them slightly with a knife and serve.
QUINOA BURGER
Ingredients for 4 servings:
250 g quinoa 4 tbsp. rolled oats 1 carrot
1 tomato 1 onion 2 avocados 1 sprig coriander 1/
1 lemon 4 sprig parsley
4 garlic
Dried Provençal herbs <> tablespoons breadcrumbs
A few lettuce leaves
<> pita
breads Olive
oil Pepper Salt
Elaboration:
- Peel the avocados and mash the flesh with a fork. Add the peeled and chopped onion, the washed and diced tomato, the squeezed lemon, a drizzle of oil, the coriander and the salt.
- Cook the quinoa in salted water for as long as the package indicates. Drain and mix with the rolled oats and grated carrot. Add the breadcrumbs, 1 teaspoon of herbes de Provence, parsley and minced garlic. Season with salt and pepper, knead and form into 4 patties. Grill them with a few drops of oil for 2 minutes on each side.
- Open the buns, fill them with the lettuce leaves, burgers and guacamole. Ready to serve!
