We’re well into spring, so presumably your mood has already lifted from a couple of months ago. But it certainly makes sense that what you eat has lots to do with how you’re feeling about yourself and the world.
With longer hours of sunshine (which helps your body use vitamin D for bone health) and the bounty of spring fruits and vegetables available, it’s easy to avoid nutritional deficiencies that increase inflammation within the body, which can contribute to a number of maladies and diseases.
For example, there is evidence that depression can be caused by a low-level inflammatory disorder or a deficiency of certain nutrients. By making some lifestyle changes such as increasing exercise and avoiding sugar, highly processed foods, and simple carbohydrates, you can lift your mood and reduce inflammation that can lead to chronic health issues such as heart disease, metabolic disorders, and even cancer.
Adding supplements to your regime, such as B-complex vitamins, and eating unsaturated omega-3 fats with a diet of antioxidant-rich foods like salmon, turmeric, green tea, leafy greens, and broccoli can give a boost to your health and outlook.
Grace O, cookbook author and founder of
FoodTrients®, has compiled the ultimate list of foods that can enhance not only your health but your moods and what they do for your mind and body:
Salmon and shrimp – Excellent sources of protein and Omega-3 fatty acids to enhance brain health.
Tomatoes and watermelon – Their red color means they’re both full of lycopene, which helps prevent the formation of inflammatory compounds that can contribute to poor mood.
Chili peppers – Capsaicin in chilis helps reduce inflammation in the body and brain.
Beets, spinach, edamame, beans, and lentils – These contain high levels of folate, which supports cognition and a good mood.
Garlic – Chromium and other compounds present in garlic act as natural mood stabilizers.
Fresh fruits and vegetables — Full of vitamins and minerals, the fiber in produce promotes good gut health and feelings of well-being.
The great news is that mood-boosting foods feature in scores of delicious dishes that you’ll enjoy while doing your mind and body a favor. Here are two great summer recipes to try that will enhance your mood:
Spinach, Watermelon, and Grapefruit Salad
SERVES 2
Spinach contains iron and antioxidants. Grapefruit is full of vitamin C and potassium. You can use pink or white grapefruit in this salad, though pink grapefruit has the added benefit of lycopene. Watermelon contains a phytonutrient called citrulline, which causes blood vessels to relax and circulation to speed up. Watermelons are also a great source of antioxidants, which will help to improve your overall well-being. The candied walnuts and dried apricots balance the acidity of the grapefruit and increase the antioxidants in this dish. Grace O’s Honey-Lime Dressing perfectly complements the mellow flavor of the spinach.
Ingredients
1 bag washed spinach leaves
1 whole grapefruit, segmented
½ personal sized watermelon, cut into chunks
¼ cup candied walnuts
¼ cup dried apricots
2 Tbs. crumbled feta cheese
2 recipes Honey-Lime Dressing to taste
Instructions
1. Wash and stem the spinach leaves and place in a bowl.
2. Add the grapefruit, watermelon, walnuts, and apricots.
3. Toss with dressing to taste.
Honey Lime Dressing
YIELDS about 1/4 cup
Ingredients
1 1/2 Tbs. lime juice (about 1 lime)
1 1/2 Tbs. honey
1 Tbs. extra-virgin olive oil
1 minced garlic clove
1/2 tsp. chili powder
Sea salt to taste
Procedure
Combine all the ingredients in a container with a tight-fitting lid and shake until well blended.
Shrimp with Purple Cabbage and Mango Slaw
Serves 4
The look of this dish alone is enough to make your eyes dilate with anticipated pleasure! The shrimp is a great source of protein and omega-3 fatty acids. The cabbage, a cruciferous vegetable, provides tryptophan and selenium, which relax your body and mind. Purple cabbage has ten times the vitamin A of green cabbage. It also contains antioxidants, and a good amount of vitamin C. Mangoes are a superfood, containing over 20 different vitamins and minerals. 3/4 cup of mango provides 50% of the RDA for vitamin C and a small but significant amount of your daily Vitamin A and vitamin B6.
Ingredients
FOR THE DRESSING:
3 Tbs. plus 1 tsp. rice wine vinegar
1 tsp. coconut aminos or tamari
1 tsp. soy sauce
2 tsp. pure maple syrup
1 tsp. grated fresh ginger
2 cloves garlic, grated or minced
½ tsp. Chinese 5-spice powder
1/8 teaspoon sea salt
⅓ cup avocado oil
2 tsp. toasted sesame oil
FOR THE SLAW AND SHRIMP:
2 mangoes, cut into chunks
6 radishes, thinly sliced
3 carrots, grated or peeled into ribbons
½ head purple cabbage, finely shredded
¼ cup chopped fresh cilantro or Thai basil
2 tablespoons avocado oil
1 clove garlic, minced
½ tsp. Chinese 5-Spice powder
2 tsp. sesame seeds
¼ tsp. sea salt
¼ tsp. freshly ground pepper
½- to ¾-pound large shrimp, peeled, deveined, tails left on
4 green onions, thinly sliced
Instructions
-
Make the dressing: Whisk together the first eight ingredients (vinegar through salt). While whisking, slowly drizzle in oils until fully combined. Set aside.
-
In a large bowl, toss together mangoes, radishes, carrots, cabbage, and cilantro (or Thai basil). Drizzle with dressing, toss and allow vegetables to marinate for 20 minutes. Taste, and adjust seasoning.
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In a medium bowl, whisk 2 Tbs. avocado oil, garlic, Chinese 5-spice powder, sesame seeds, 1/8 tsp. salt, and ¼ tsp. pepper. Add shrimp and toss to coat.
-
In a large skillet over medium-high heat, sauté shrimp for about 4 minutes or until cooked through. Divide slaw among serving plates, top with shrimp, and garnish with green onions and more sesame seeds.
RECIPES MAY BE REPRINTED WITH THE FOLLOWING CREDIT:
Recipes/Photo reprinted with permission of FoodTrients.com.
Over a span of 30 years, Grace O has built an impressive record of business achievement, community building, philanthropy, and community service in California. Guided by her spirit of entrepreneurship and building on a model of generosity learned from her family, Grace has spent a lifetime helping people heal through food and medicine. In 2011, Grace combined her entrepreneurial skills, her passion for the culinary arts, and her commitment to health by launching a new culinary brand, FoodTrients®, a non-profit website, and cookbooks dedicated to the nutrients in foods that help prevent the diseases of aging. She is also the author of two award-winning cookbooks—The Age GRACEfully Cookbook: The Power of FOODTRIENTS to Promote Health and Well-being for a Joyful and Sustainable Life and The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World. In 2022 she released her third cookbook, Anti-Aging Dishes from Around the World. For more information visit
www.FoodTrients.com.
We’re well into spring, so presumably your mood has already lifted from a couple of months ago. But it certainly makes sense that what you eat has lots to do with how you’re feeling about yourself and the world.With longer hours of sunshine (which helps your body use vitamin D for bone health) and the bounty of spring fruits and vegetables available, it’s easy to avoid nutritional deficiencies that increase inflammation within the body, which can contribute to a number of maladies and diseases.For example, there is evidence that depression can be caused by a low-level inflammatory disorder or a deficiency of certain nutrients. By making some lifestyle changes such as increasing exercise and avoiding sugar, highly processed foods, and simple carbohydrates, you can lift your mood and reduce inflammation that can lead to chronic health issues such as heart disease, metabolic disorders, and even cancer.Adding supplements to your regime, such as B-complex vitamins, and eating unsaturated omega-3 fats with a diet of antioxidant-rich foods like salmon, turmeric, green tea, leafy greens, and broccoli can give a boost to your health and outlook.Grace O, cookbook author and founder of FoodTrients®, has compiled the ultimate list of foods that can enhance not only your health but your moods and what they do for your mind and body:Salmon and shrimp – Excellent sources of protein and Omega-3 fatty acids to enhance brain health.Tomatoes and watermelon – Their red color means they’re both full of lycopene, which helps prevent the formation of inflammatory compounds that can contribute to poor mood.Chili peppers – Capsaicin in chilis helps reduce inflammation in the body and brain.Beets, spinach, edamame, beans, and lentils – These contain high levels of folate, which supports cognition and a good mood.Garlic – Chromium and other compounds present in garlic act as natural mood stabilizers.Fresh fruits and vegetables — Full of vitamins and minerals, the fiber in produce promotes good gut health and feelings of well-being.For a complete list of good mood food go to https://foodtrients.com/grace-
Aztec Berry Salad with Chia DressingSERVES 4The Aztecs recorded using chia seeds as far back as 1540. This colorful and refreshing salad is perfect for summer afternoons and evenings. Serve this salad as a starter, side dish, or light summer meal.BenefitsChia seeds provide energy in the form of healthy fats (including anti-inflammatory omega-3 fatty acids) and plant-based protein. Fresh, seasonal berries provide a concentrated source of beneficial antioxidants such as vitamin C and anthocyanins, which improve capillary function in the brain, eyes, and skin.Gluten-FreeVegan if using maple syrupVegetarianIngredientsFor the salad2 cups (packed) roughly chopped baby spinach1 cup fresh strawberries, sliced1 cup fresh blueberries1 cucumber, diced½ cup sunflower kernels¼ cup (loosely packed) chopped fresh basil leavesFor the dressing2 Tbs. extra-virgin olive oilJuice and zest of 1 lemon1 tsp. minced garlic1 Tbs. chia seeds1 tsp. honey or maple syrup1 Tbs. waterSalt and freshly ground black pepper to tasteProcedure1. Combine salad ingredients in a large mixing bowl.2. In a separate bowl, whisk together the dressing ingredients.3. Toss the salad with the dressing immediately before serving.
Recipe and Photo may be reprinted with the following credit:ANTI-AGING DISHES FROM AROUND THE WORLDBy Grace OSkyhorse/August 2022Over a span of 30 years, Grace O has built an impressive record of business achievement, community building, philanthropy, and community service in California. Guided by her spirit of entrepreneurship and building on a model of generosity learned from her family, Grace has spent a lifetime helping people heal through food and medicine. In 2011, Grace combined her entrepreneurial skills, her passion for the culinary arts, and her commitment to health by launching a new culinary brand, FoodTrients®, a non-profit website and cookbooks dedicated to the nutrients in foods that help prevent the diseases of aging. She is also the author of two award-winning cookbooks—The Age GRACEfully Cookbook: The Power of FOODTRIENTS to Promote Health and Well-being for a Joyful and Sustainable Life and The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World. In 2022 she released her third cookbook, Anti-Aging Dishes from Around the World. For more information visit www.FoodTrients.com.