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)

Massaged Kale Salad with Mango & Avocado

Ingredients:
1 bunch Dinosaur (Lacinato) Kale
1 Tbsp. extra virgin olive oil
juice of 1/2 lemon
1/4 tsp. kosher salt
2 Tbsp. extra virgin olive oil
juice of 1/2 lemon
1 Tbsp. honey (omit honey if Vegan)
1/4 tsp. freshly ground black pepper
1 large mango, peeled and diced into 1/2″ cubes
1 large avocado, diced into 1/2″ cubes
1/4 C. roasted hazelnuts, roughly chopped

Directions:
Rinse and dry the kale leaves. Trim out the inner stems and discard. Slice the kale leaves into 1/4″ -thick ribbons and place in a large mixing bowl.

Add 1 Tbsp. of the olive oil to the bowl with the kale, along with the juice of 1/2 the lemon and the kosher salt. Using your hands, squeeze and massage the kale for three minutes, until it has wilted considerably.

Stir in the remaining olive oil, lemon juice, honey, and black pepper. Gently fold in the diced mango, avocado, and chopped hazelnuts. Serve.

(Source: findvegan)

Pasta Salad with Smoked Salmon

Ingredients:
Salt
1 pound penne pasta
6 ounces smoked salmon, sliced into thin strips
½ cup extra-virgin olive oil
2 tablespoons finely chopped flat-leaf parsley
2 tablespoons chopped fresh chives
2 tablespoons chopped fresh chervil
Freshly ground white pepper
4 large eggs, hard-boiled

Directions:
Bring a large saucepan of salted water to boil. Add pasta and cook until al dente. Drain and run under cold water to cool. Transfer to a large serving bowl. Add salmon, oil, parsley, chives and chervil; season generously with pepper and toss to combine. Remove yolks from eggs and pass through a fine sieve over pasta. Season with salt. Serve at room temperature.

Serves 4-6

(via italia-amore-mio)

Potato Salad with Herbed Dijon Vinaigrette

Ingredients:
1 1/2 to 2 lbs New potatoes, halved
1/4 Cup Extra Virgin Olive Oil
1 tsp White Wine Vinegar
1/2 tsp Fresh Black Pepper
2 tsp Dijon Mustard
1/4 Packed Cup Parsley, chopped
1/8 tsp Red Pepper Flakes
1/2 tsp Paprika
1/4 tsp Sugar

Directions:
Whisk together the ingredients for the dressing (everything BUT the potatoes in the ingredients list, obviously). A small blender like the magic bullet works well to help emulsify the dressing, but you can easily whisk it by hand. Set aside the dressing or store over night until ready to use.

Boil the potatoes in well-salted water until tender but not falling apart. You can also cook them in a pressure cooker on the second ring for 4 minutes, using the natural-release method. Let the potatoes cool, but not all the way. When the potatoes are still hot/warm, but cool enough to handle, mix them with the dressing. Let sit for several minutes before serving to allow the flavors to blend, or refrigerate until ready to serve.

For a little twist, you can reheat leftover vinaigrette potatoes under the broiler until crispy and heated through.

Serves 2-4 

Potato Salad with Fava Beans

Ingredients:
1 1/2 to 2 lbs New potatoes, halved
1 1/2 Lbs Fresh Fava Beans, or 3/4 cup Edamame or Peas
1/2 Cup Vegenaise Mayonnaise*
2 tsp Dijon Mustard
2 Tbs Fresh Herbs of choice (I used parsley and marjoram)
1/4 tsp Salt
1/4 tsp Fresh Black Pepper

Directions:
Whisk together the ingredients for the dressing (“Mayo”, Dijon Mustard, Herbs of Choice, Salt, and pepper). Refrigerate over night or until ready to use.

Shuck the fava beans by “unzipping” them and breaking open the pods. Blanch the whitish-green beans in boiling salted water for 2-3 minutes. Remove and rinse under cool water to stop the cooking. Use your nail to break open the seed cases and squeeze out the bright green bean. Set aside. Boil the potatoes in well-salted water until tender but not falling apart. You can also cook them in a pressure cooker on the second ring for 4 minutes, using the natural-release method. Let the potatoes cool, but not all the way. When the potatoes are still hot/warm, but cool enough to handle, mix them with the dressing and fava beans. Let sit for several minutes before serving to allow the flavors to blend, or refrigerate until ready to serve.

Serves 2-4

*This brand is highly recommended. It’s the closest to non-vegan mayo.

Jerusalem Artichoke Salad

Ingredients:
3/4 cup Jerusalem artichokes
1/2 onion, diced
1/2 cucumber, de-seeded and diced
1 garlic clove
1 tablespoon white vinegar
1 teaspoon Dijon mustard
3 tablespoons olive oil
1 cup arugula
2 cups cooked couscous (2/3 cup not cooked)
1/2 cup minced parsley
Salt and pepper to taste

Directions:
Preheat your oven to 400.

Chop up the Jerusalem artichokes and coat in olive oil, salt and pepper. Roast or bake until soft - about 20 minutes. Dice your onion and de-seeded cucumber. Make a simple vinaigrette which is one part vinegar to three parts oil. Put minced garlic, 1 teaspoon Dijon mustard and 1 tablespoon white vinegar in a bowl and slowly whisk in 3 tablespoons oilve oil to taste. Then add salt and pepper to taste. Make your couscous according to the package. I combined 2/3 a cup of couscous with 1 cup boiling water and let it sit for 5 minutes. Then add the arugula while the couscous is still hot so it will wilt a little.

Add to your couscous your Jerusalem artichokes, onions, cucumbers, minced parsley and dressing to taste. Serve at room temperature with your favorite main dish!

Strawberry and Spinach Salad

Ingredients:
1 pint strawberries, sliced
1 tablespoon white balsamic vinegar
1 tablespoons olive oil
Salt and pepper
1 bunch fresh spinach
2 ounces goat cheese, crumbled*
2 tbsp sesame seeds
1 tbsp poppy seeds
1/4 cup pecans
1/4 cup sliced almonds, toasted

Directions:
In a blender, puree 3/4 cup strawberries with the Balsamic Vinegar, olive oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Transfer vinaigrette to large serving bowl.

Wash and rinse spinach and strawberries, remove the coarse stems from the spinach and then slice the spinach and strawberries as desired. Place in bowl with dressing and toss to coat.

Crumble goat cheese over top of salad and sprinkle with toasted almonds, sesame seeds, poppy seeds and pecans as desired.

*Remove for Vegan/Vegetarian

Lime-Ginger Quinoa Salad with Edamame, Cucumbers and Shrimp

Ingredients:

Dressing
2 tablespoons lime juice
1 tablespoon rice wine vinegar
1 teaspoon grated fresh ginger
2 teaspoons sesame oil
2 tablespoons canola oil
pinch of cayenne
pinch of salt

Shrimp
1 tsp olive oil
1 tsp lime
2 tbsp cilantro, chopped
pinch of salt
handful of raw shrimp

Salad
1 cup uncooked quinoa
4 scallions, thinly sliced
1 cucumber, halved, seeded and sliced
1/2 cooked edamame beans
1/4 cilantro, chopped

Directions:
Cook quinoa according to package instructions.

Toss shrimp ingredients together. Broil for 5 minutes on each side until shrimp are cooked. While shrimp are cooking, whisk together dressing ingredients–lime juice, vinegar, ginger, sesame oil, canola oil, salt, cayenne.

Combine quinoa, scallions, cucumber, edamame, scallions and cilantro in a bowl. Add cooked shrimp. Toss with dressing and serve.

(Source: downtownn)

downtownn:

Disclaimer: Sorry about the watermarks, but unless people learn to credit/ask to take my pictures, I can’t take it off ): It’s copyrighted, do not take it.

Directions:

In a sealable plastic bag, add the chicken and Italian dressing. Put in the refrigerator for 30 minutes, turning the chicken over after 15 minutes.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Grill or broil the chicken breasts until browned and cooked through, about 5 minutes on each side (internal temperature should be 165 F for 15 seconds). Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.

To make the Caesar dressing, add mayonnaise, olive oil, red wine vinegar, Worcestershire sauce, lemon juice, garlic and water. Whip together until smooth. Season to taste with freshly ground black pepper.

In a large bowl, combine the lettuce, croutons and the Caesar dressing. Toss thoroughly until the lettuce is coated with the dressing.  Transfer the salad to individual plates. Top each salad with the grilled chicken and Parmigiano-Reggiano cheese. Serve immediately.

(Source: downtownn)

(Source: downtownn)

Mango and Carrot Coleslaw:

Ingredients:
1/2 small head cabbage
1 mango
2 large carrots
1/2 cup soyanaise
splash orange juice
splash vinegar
pinch salt
1 tablespoon agave syrup
1 tablespoon fresh mint, minced
1 tablespoon fresh coriander or cilantro, minced

Directions:
Slice the cabbage very thinly or shred. Peel the carrots and grate. Peel the mango and cut away from the seed. Cut the mango in small cubes. 

Mix the dressing using the moyanaise, juice, vinegar, salt and agave syrup.

Chop the mint and coriander very finely. Place the sliced cabbage in a large salad bow. Add the carrots and herbs and toss to mix well. Add 1 or 2 tablespoons of the dressing and mix.

If you wish more dressing then add more. Add the mangos and gently mix, then serve.

(Source: findvegan)

Italian Marketplace Pasta Salad

Ingredients
4  ounces  packaged dry mafalda, large bow tie, or campanelle pasta
6  cups  mesclun or other spring greens
1  cup  grape tomatoes or cherry tomatoes, halved lengthwise
1/2  cup  crumbled Gorgonzola, blue, or feta cheese (2 ounces)
3  tablespoons  olive oil
3  tablespoons  white wine vinegar or Balsamic vinegar
Salt and freshly ground black pepper
1/4  cup  pine nuts, toasted

Directions
If using mafalda, break into irregular pieces, 2 to 3 inches long. Cook pasta according to package directions. Drain, rinse with cold water, and drain again.

In a large salad bowl, combine cooked pasta, mesclun or other spring greens, tomatoes, and cheese. Drizzle with olive oil and vinegar, tossing to coat. Season to taste with salt and freshly ground pepper.

Divide salad evenly among four dinner plates. Sprinkle with pine nuts. Makes 4 main-dish servings.