Hello Delicious!

Breakfasts

1. Fortified whole-grain cereal with low-fat milk and blueberries (Fights depression)

The cereal’s fortified with vitamin B, which studies have linked to good mental health. Plus recent research suggests people who slurp down vitamin D in a serving of milk don’t just build strong bones — they’re also less likely to get depressed. And those berries may be blue, but they keep us from feeling that way. So get crunching tomorrow morning. Even a soggy bowl says smile!

2. Banana-almond-flax smoothie (Fights depression and stress)

Slurp some happiness on the go with a smoothie that does wonders for the mood and the taste buds. The potassium in bananas is a super stress-buster; plus nuts and flaxseed are great sourcesof omega-3s, which may help fight depression.

3. Buckwheat pancakes with sliced banana (Beats stress)

Whether they’re for breakfast or dinner, pancakes can almost always brighten up a bad day. And there’s science behind it, too: Buckwheat pancakes pack flavonoids that may help reduce stress(at least in mice). Top the stack with some sliced banana, filled with potassium, another stress-buster!

4. Full-fat Greek yogurt with honey and granola (Fights depression, boosts pleasure)

This positivity parfait packs a bunch of happy ingredients: protein from a creamy cupful of Greek yogurt increases levels of pleasure-boosting neurotransmitters, and the yogurt’s probiotics may be a tasty way to fight depression. Honey really is a spoonful of sweetness, with compounds that may fight depression by reducing inflammation in the brain. (Throw on some berries for extra healthy points!)

Salads

5. Salmon salad with vinaigrette (Fights depression)

When a bad mood hits, try a forkful of fish to feel better. Keep things cheery and green with this salmon salad, chock-full of omega-3-filled ingredients (like salmon and olive oil) that can help prevent symptoms of depression. Swap plain ol’ lettuce for spinach leaves for a bunch of mood-boosting B vitamins.

6. Warm quinoa, spinach, and shitake salad (Fights depression and anxiety)

Quinoa’s not only an awesome vegan protein source — it’s also a complex carbohydrate that can help prevent depression and anxiety by increasing levels of serotonin in the brain. And beyond the B vitamins in spinach, mushrooms are a source of selenium, a compound that may help fight depression. This superfood-packed salad‘s got all the goods!

7. Beet, citrus, and avocado salad (Boosts energy)

This colorful concoction brightens up the mood and the dining table. A bowlful of beets helpsincrease happiness with tons of folate; the vitamin C in citrus fruit recharges the body; and the flavonoids in a squirt of lemon juice benefit the brain. Tell a bad day to beet it!

8. Wild seaweed salad (Fights depression and anxiety)

Vegetarians and carnivores alike can enjoy the positive feelings that come from a bowl of thissnazzy salad. Seaweed’s a source of iodine, which can help fight depression; brown rice is a complex carb that helps stabilize mood with serotonin; and the omega-3s in EVOO, flavonoids in lemon, and anthocyanins in honey may all boost mood.

Main Dishes

9. Poached eggs and asparagus (Fights depression and anxiety)

Eggs are a (perhaps surprisingly) good source of vitamin D, which may be important for fighting depression; they also provide mood-boosting vitamin B. And asparagus is filled with tryptophan, which increases levels of serotonin in the brain and helps prevent depression and anxiety.

10. Brown rice and black beans (Fights depression and anxiety)

Beans aren’t just good for the heart — they’re good for the mind, too, since the selenium in them can help reduce inflammation in the brain. Plus brown rice can boost mood by regulating serotonin levels. Try this great recipe for happiness.

11. Almond-crusted barramundi fish (Fights depression)

The name of this meal is fun to say, but that’s not all that’s great about it. Barramundi fish and almonds are excellent sources of omega-3s, which can help reduce depression and anxiety. Serve it with a side of spinach for a dose of B vitamins that also help create a positive mood. (Can’t find barramundi fish in the local grocery store? Try sea bass instead, although it doesn’t have quite as many omega-3s.)

12. Seared lamb chops with anchovies (Fights depression and beats stress)

Go classier — and happier — than chicken wings and use grass-fed meat in this dinner recipe. Lamb is packed with conjugated linoleic acid (CLA), a compound that reduces stress hormones, and anchovies provide depression-fighting omega-3s.

13. Turkey burger with sweet potato fries (Fights depression and anxiety)

Step up the traditional burger ’n fries with a meal that’s easier on the belly and the brain. Thetryptophan in turkey increases levels of serotonin, a neurotransmitter that regulates mood. Plussweet potatoes are filled with mood-boosting B vitamins. Fry them in olive oil for some extra omega-3 happiness power!

Pasta

14. Spaghetti with steamed mussels (Fights depression and anxiety)

Mussels — and most types of shellfish — are loaded with B vitamins, important for a good mood^[11] Try this recipe, which features whole-wheat pasta and EVOO. Certain food combinations have a lot to do with mood: A meal that includes carbs, protein, and fat (like this one) can stop a case of the Debby Downers in its tracks.

15. Whole-wheat pasta with cauliflower and collards (Fights depression)

This vegetarian pasta dish has complex carbs, which help regulate mood, plus a serving of healthy veggies. Pack an extra punch with purple cauliflower — it not only looks cool, it also prevents depression with a hefty dose of B vitamins.

16. Walnut-miso noodles (Fights depression, anxiety, and stress)

Everything about this dish screams healthy, happy, and delicious. Whole-wheat pasta is a complex carb that increases serotonin levels, and walnuts pack omega-3s that fight depression and anxiety. And chop up some chard for a tasty topping that’s a great source of magnesium, which can improve snooze time and reduce stress levels, especially for ladies.

Soups and Stews

17. Chicken soup with vegetables (Boosts alertness)

Try a bowlful of the good stuff for the soul and for a smile. Chicken packs the protein that helps us stay alert and ready to tackle the day. And orange you glad vegetables like carrots and squash also improve mood. Loud slurping required.

18. Lentil and vegetable stew with kale (Fights depression)

Curl up with a cup of lentil stew on a rainy day to keep things sunny inside. Kale and the little legumes are great sources of folate, important for a good mood.

Side Dishes

19. Braised collards with tomatoes (Fights depression)

This picture-perfect side dish features B vitamins and lycopene, which may fight depression by reducing inflammation in the brain. Substitute cherry tomatoes for the whole tomatoes in this recipe, since it’s easier to eat more of the lycopene-packed skin that way.

20. Fresh corn and blue potato hash (Fights depression)

Don’t worry, these potatoes aren’t moldy, but they are delicious ways to get happy. Blue potatoes (and their skins) are loaded with anthocyanins and iodine, nutrients that reduce inflammation in the brain and help regulate mood. This creative recipe adds an extra bonus with the mood-boosting B vitamins in spinach.

Snacks and Desserts

21. Trail mix with nuts and dark chocolate (Boosts alertness and beats stress)

This crunchy combo is filled with monounsaturated fats that help prevent blood sugar crashes, a major cause of grouchiness. Plus they can increase levels of serotonin, a neurotransmitter that regulates mood (and digestion). And a smidge of dark chocolate can prevent sluggishness with high levels of theobromine, a stimulant similar to caffeine. Plus even a few bites of the sweet stuff can reduce levels of sneaky stress hormones.

22. Granola bars with chocolate (Fights depression and anxiety)

These homemade treats may look like cookies, but they’re actually nutritious ways to perk up. They’re filled with ingredients that fight depression and anxiety, like the omega-3s in flaxseed and anthocyanins in honey. Even better, dark chocolate’s a stress-buster and oats are a source of soluble fiber that helps prevent mood swings.

23. Chocolate chia seed pudding (Fights depression and anxiety)

Ch-ch-ch-chia! And chocolate! A more nutritious alternative to the standard pudding cup, this recipe’s a double whammy for a good mood. Chia seeds are a source of those depression-and-anxiety-reducing Omega-3s, and dark cocoa powder helps keep bad moods in check.

Beverages

24. Coffee with cinnamon (Boosts energy)

There’s no Red Bull required to make it through a long afternoon. Coffee’s a natural stimulant, brightening a dismal day by boosting energy and metabolism.. A cup o’ Joe may also create feel-good feelings (in humans and in rats) by increasing levels of the neurotransmitters dopamine and serotonin. And a sprinkle of cinnamon’s all it takes to put some more pep in that step.

25. Green tea and honey (Relieves anger and anxiety)

Sip a cup of the green stuff at breakfast, before bedtime, or during a relaxing afternoon break. Green tea’s a great source of theanine, which helps reduce anger and improve concentration. Add a spoonful of honey to reap the benefits of anxiety-reducing anthocyanins.

(via thelast35)

Vegetable Pakoras (Fritters)

Ingredients:
3 ounces all-purpose flour (about 2/3 cup)
2 teaspoons Madras curry powder
1 teaspoon cumin seeds
1/2 teaspoon salt
1/3 cup water
1 large egg, lightly beaten (or egg substitute equivalent)
3/4 cup (1/4-inch) diced peeled sweet potato
1 cup (1/4-inch) pieces cauliflower
1/2 cup finely diced onion
2 tablespoons finely chopped fresh cilantro
1 garlic clove, minced
1/2 jalapeño pepper, finely diced
3 tablespoons peanut oil, divided

Directions:
Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, curry powder, cumin, and salt, stirring with a whisk. Combine 1/3 cup water and egg, stirring with a whisk. Add egg mixture to flour mixture; stir until smooth. Cover; let stand 10 minutes.

Place sweet potato in a small saucepan; cover with water. Bring to a boil; reduce heat, and simmer 5 minutes or until just tender. Drain and cool to room temperature. Add sweet potato, cauliflower, onion, cilantro, garlic, and jalapeño to flour mixture; stir until well combined (batter will be very thick).

Heat a large nonstick skillet over medium-high heat. Add 1 1/2 tablespoons oil to pan, swirling to coat. Drop 2 tablespoons batter into pan, and flatten slightly with the back of a spoon. Repeat procedure to make 6 pakoras. Reduce heat to medium, and cook 4 minutes on each side or until browned. Remove from pan; drain on paper towels. Repeat procedure with remaining 1 1/2 tablespoons oil and batter.

Serve with a Chutney.

Tofu with Sweet Golden Curry Sauce
A Hello-Delicious Original

Ingredients:
1 Package Extra Firm Tofu, Drained
1 small can of pineapple slices
Fresh Spinnach
Brown Rice
1 Tbsp Organic Honey
1 Tbsp Light Brown Sugar
1 cube Golden Curry

Directions:
Begin to prepare your desired amount of brown rice according to directions on package. 

Open pineapple and poor into a storage container. Measure out about 1/4 cup of the juice into a small frying pan over medium heat. Allow to heat and add 1 small cube of the Golden Curry. Stir until dissolved and then add the honey and light brown sugar.

When sauce is completely mixed, reduce heat to low and allow to simmer. Open and drain the Tofu and cut off two 1/2 inch thick slices and store the rest. Cube the amount you cut off and add to the sauce. Cube 2 slices of the pineapple and add as well.

Allow to simmer on medium to low heat for a few minutes, stirring to coat. When the tofu and pineapple is warm, add spinach as desired. Cook until spinach is wilted, remove from heat and serve over prepared rice.

Optional: Coat the Tofu in corn starch and fry in a bit of oil before hand. Then add after pineapple.

Makes 1 serving

Mini Protein Berry Cheesecakes

Ingredients:
1 small 170g tub of 0% Total Greek yogurt
2 tbsp of quark (or cottage cheese)
1 tbsp of coconut flour
1/4 cup of mulberries (or any other dried berry)
2 fresh organic eggs
1/4 cup of vanilla whey

Directions:
Blend ingredients together. Add 1 cup of fresh blackberries. Mix berries in with fork/spoon instead of blending.

Pour the mix into your mold/s. Bake at 170º C (340º F) for about 35 minutes. 

Take them out and place on a wire rack to cool. Eat.

Makes 9

(Source: thespartanwarrior, via callmemoprah)

Tropical Breakfast Quinoa

Ingredients:

1 cup cooked quinoa
½ cup light coconut milk
3 Tbsp. crushed pineapple
¼ Tsp. cinnamon
1 Tsp. maple syrup
2 Tbsp. toasted coconut
5 pecans
½ cup sliced strawberries
1 Tsp. balsamic vinegar

Directions:
In a medium size pot combine cooked quinoa, coconut milk, crushed pineapple, cinnamon and maple syrup; stir to combine. Bring to a boil and reduce heat. Cook for 5 minutes, stirring occasionally.

Top quinoa mixture with toasted coconut, pecans, sliced strawberries and balsamic vinegar.

Serves 2 

Vanilla Cherry Chocolate Granola Bars

Ingredients:

¾ cup un-sweetened organic apple sauce
2 Tbsp. agave nectar
½ cup almond butter
1 whole vanilla bean
1 cup old fashioned oats
1 cup brown rice cereal
½ cup millet
½ cup slivered almonds
¼ cup flax seeds
¼ cup unsalted sunflower seeds
½ cup dried cherries
½ cup grain sweetened vegan chocolate chips
¼ Tsp. salt

Directions:
Preheat oven to 350

Line an 8×8 inch baking dish with parchment paper, allowing it to hang off the side. Spray with cooking oil. Set aside.

Slice vanilla bean down the center and using a spoon scrape out the inside. Place the scrapings in a medium bowl, discard bean. Add apple sauce, agave nectar, and almond butter stirring well to combine. Set aside.

In a large bowl combine, oats, rice cereal, millet, almonds, flax seeds, sunflower seeds, dried cherries, chocolate chips and salt.

Add reserved apple sauce mixture to oat mixture and stir to combine.

Pour mixture into reserved baking dish and press so it is even and flat.

Bake for 20 – 25 minutes, until lightly browned. Allow to cool for 10 minutes.

Lift sides of parchment paper to release from pan and place on a cooling rack for an additional 10 minutes. On a cutting board cut into granola bars.

Can be stored in the freezer or fridge. 

Sundried Tomato and Herb Baked Eggs

Ingredients:
1 Tbsp. sundried tomatoes
1 Tsp. olive oil
2 eggs
½ Tsp. fresh basil
½ Tsp. fresh parsley
1 Tsp. freshly grated parmesan

Directions:
Preheat oven to 350

Cover the inside of one ramekin or oven safe dish with olive oil. Line the bottom of the dish with sundried tomatoes and break two eggs on top. Sprinkle with fresh herbs and cheese.

Bake uncovered for 15-20 minutes until egg whites are firm. Serve immediately

Serves 1

Baked Honey Oatmeal with Raspberries and Pistachios

Ingredients:
1 cup rolled oats (not instant)
2 Tbsp. creamed wildflower honey or maple syrup
½ cup applesauce
½ cup fat free milk, Almond or Soy milk
½ cup fresh raspberries
½ Tsp. vanilla extract
¼ cup pistachios

Direcetions:
Preheat oven to 375

Combine all ingredients in a medium bowl.

Spray a muffin tin with cooking oil. Fill the tin to the top with oats. It should make about six oatmeal cakes. Bake uncovered for 20 minutes. For a light crust, broil for an additional 3-5 minutes until lightly browned.

Serve on it’s own or with fresh fruit or yogurt.

To make Vegan, simply switch the Honey with Maple Syrup and use Almond or Soy Milk in place of real milk.

Serves 3

Vegan Pumpkin Pie Breakfast Pockets

Ingredients:

crust
1/4 cup vegan butter, melted
1/4 cup vegan butter, diced
1 cup wheat flour
2/3 cup white flour
1/4 tsp cinnamon
1/4 tsp salt
flour for rolling dough

Filling
1/2 cup pumpkin puree
1/4 cup vegan butter
1/4 cup brown sugar
1 tbsp maple syrup
1/4 tsp pumpkin pie spice
1 tsp lemon juice

Glaze
1/3 cup soy creamer or coconut milk
1 cup powdered sugar
optional: pinch vanilla bean specks

Directions:
Preheat oven to 400 degrees. Whip up your glaze with a beater and place in fridge so will be chilled by the time you serve.

Add flour for pie crust to large mixing bowl. Stir in the salt, chopped butter and melted butter. Then slowly add in the cold water. Fold with spoon until thick – then add in a few sprinkles of flour and start kneading by hand in bowl until you get a nice fluffy rough. Add more water or flour if needed. Place dough in the freezer for about ten minutes while you do the pumpkin butter. My trick for fast chilling of dough is to have a sturdy steel or freezer-friendly glass platter or bowl already in the freezer so it chills quickly – add dough to that bowl.

Add all the pumpkin butter ingredients to a small bowl. Microwave for 1 minute. Stir well. Set aside.

Grab your dough from the freezer – it should be slightly chilled now. Roll out on a floured surface as thin as possible.

Grease a baking sheet. Cut our cookie cutters of your tarts. Place them floured side surface on the outside (up or down). Add about 1 -2 tsp of filling to each tart. Add a top layer tart cut out (roll out slightly for easier crimping. Then crimp the edges with a fork and poke a hole in center for venting. Continue until all dough is used. You may have leftover filling (or not). Optional: sprinkle with cinnamon and sugar on top – I sprayed a spritz of canola oil to allow sugar to stick to top.

Place in oven. Bake at 400 degrees for 5 minutes, then reduce to 350 and bake for an additional 12 minutes. Times may vary based on the thickness of your rolled out dough and size of your tarts. You can the edges to begin to brown while the center stays light and fluffy.

Remove from oven. Cool on cooling rack. Pull glaze from fridge and swirl over top tarts. Serve warm.

Makes 7-10 pockets

(via foodertoire)

Corn Cakes with Avocado and Goat Cheese Salsa

Ingredients:

For Salsa
1 large tomato, chopped
2 tablespoons cilantro, chopped
1/3 cup white onion, chopped (about 1/2 a small onion)
1 garlic clove, minced
1 tablespoon lime juice (from about 1/2 a lime)
1 avocado, pitted and diced
3 ounces goat cheese, crumbled

For Corn Cakes
2 cups fresh corn kernels
1 cup flour
1/2 cup cornmeal
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon kosher salt
1 tablespoon sugar
2 eggs, lightly beaten
2 tablespoons milk

Directions:
For salsa, place all of the ingredients (except the avocado and goat cheese) in a bowl, and mix. Cover and refrigerate until ready to serve.

Preheat oven to 200ºF.

Pulse corn several times in a food processor. You want coarse chunks here, not corn puree. Transfer the corn to a large bowl. Add flour, cornmeal, baking powder, baking soda, sugar, salt and pepper to taste. Add eggs and milk, and stir until just incorporated.

Preheat a splash of olive oil in a large skillet over medium heat. Drop batter by heaping tablespoonfuls into the hot skillet, 4 or 5 per batch (don’t overcrowd the pan). Cook 1 to 2 minutes per side, or until golden brown.

Transfer to a cookie sheet in the warm oven and repeat with remaining batter. Just before serving, add the avocado and goat cheese to the salsa, and mix gently to combine. Serve atop warm cakes.

(via foodsmex)

Sunrise Citrus Seared Tofu

Ingredients:
2 cups of firm or extra-firm tofu cubes (patted/pressed dry with paper towel)
1 1/2 Tbsp safflower oil for sauté
1 Tbsp maple syrup
1/4 cup orange or tangerine juice
1/8 tsp orange zest
1 1/2 tsp soy sauce or tamari
a few dashes of cinnamon
fine black pepper to coat one side of cubes
salt to taste

Directions:
For extra flavor, combine the OJ, soy, maple, zest and spices in a bowl and marinate the tofu cubes for at least an hour – or overnight. If marinating overnight, add in another 1/4 cup orange juice. (tip: squeezing out as much water from the tofu cubes will allow the tofu to absorb more liquid/flavor during the soak).

Add the oil to a sauté pan. When oil is hot, add in the tofu. Allow to sear on one side – takes about 2 minutes. Add in 2 tbsp of the liquid mixture. Reduce heat if the pan is over-sizzling. Continue to cook for 2-3 minutes. Flip tofu as needed. Add the remaining liquid and sauté with movement to reduce the liquid. Sprinkle the pepper over top and finish sautéing for another minute until edges are crispy golden.

Add salt and more pepper to taste. Serve warm.

Makes 2 cups of cubes

gluten free apricot berry crumble

Ingredients:
2 lbs firm apricots, halved & pitted
8 whole almonds
2 tablespoons fresh lemon zest
1 1/2 cups raspberries
3/4 cup blackberry
3/4 cup blueberries
2 tablespoons fresh lemon juice
1 cup of GF flour (I like the GF pantry French bread and pizza mix.)
1/2 cup of white sugar
1/2 cup of brown sugar
3/4 cup rolled oat (not instant!)
2 teaspoons ground cinnamon
1/4 teaspoon sea salt
10 tablespoons light margarine

Directions:
Adjust oven rack to lowest third of oven and preheat to 375°F.

Place apricots in shallow 2 qt baking dish. Place almonds in food processor and add 1/4 c brown sugar. Grind until fine. Add lemon zest and grind 5-10 seconds more. Sprinkle sugar/almond mixture over apricots & toss to coat. Add berries to top of apricots and drizzle with lemon juice.

Place “flour”, oats, cinnamon, salt, and 3/4 c brown sugar in food processor. Process 10-20 seconds. Add margarine and process until crumbly. Sprinkle over fruit.

Bake 55 minutes until top is golden brown and filling bubbles.

(via xosweeties)

No-Sugar-Added Banana Pecan Granola

(Source: realfoodology)

Spanish Potato Tortilla

Ingredients:
2 medium potatoes, peeled and sliced thin or cubed
1 small onion, chopped
4 eggs (for Vegan/Vegetarian, use egg substitute)
olive oil
Salt and pepper to taste

Directions:
Fry potatoes in enough oil to cover (traditional) or boil the potatoes. Drain.

In skillet, sauté onion in oil over medium heat until golden and tender. Mix eggs in large bowl and add potatoes, sautéed onion, salt and pepper. Mix.

In medium non-stick fry pan, heat 1 tbsp olive oil and add mixture. (egg mixture should be around 1-2” thick) Cook on low until sides and bottom are firm.

To turn fritatta, cover with plate and flip tortilla onto it. Add oil to the pan and return flipped tortilla. Continue cooking until underside is browned and egg is firm.