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)

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.

West Indian Vegetable Curry

Ingredients:
1 tablespoon olive oil
Cooking spray
1 cup chopped yellow onion
1 cup chopped red bell pepper
1/4 cup chopped green onions
1 tablespoon chopped fresh thyme
1 1/2 teaspoons curry powder
1 teaspoon kosher salt
3 garlic cloves, minced
2 cups organic vegetable broth, divided
1 1/3 cups (1/4-inch-thick) slices carrot
1 habanero pepper
3 cups cubed peeled calabaza or hubbard squash (about 1 pound)
1 1/2 cups chopped plum tomato
2 medium zucchini, halved lengthwise and sliced (about 3 cups)

Directions:
Heat oil in a large Dutch oven coated with cooking spray over medium-high heat. Add yellow onion and next 6 ingredients (through garlic) to pan; sauté 5 minutes or until vegetables are tender. Add 1 cup broth, scraping pan to loosen browned bits. Add remaining 1 cup broth and carrot; sauté 5 minutes.

Pierce habanero with a fork; add to pan. Stir in squash, tomato, and zucchini; bring to a boil. Reduce heat, and simmer 10 minutes. Discard habanero; simmer 15 minutes or until vegetables are tender.

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

Minted Tomato, Onion and Glazed Tofu Kabobs

Ingredients:
1 14-ounce package extra-firm water-packed tofu, drained
1 tablespoon lime juice
1 tablespoon reduced-sodium soy sauce
1 teaspoon minced fresh ginger
16 fresh mint leaves
4 plum tomatoes, quartered and seeded
1 onion, peeled, quartered and separated into layers
2 jalapeño peppers, seeded and cut into 1/2-inch pieces
1/4 cup kecap manis

Directions:
Cut tofu in half horizontally, making two large slices about 1 inch thick. Fold a clean kitchen towel and place it on a cutting board or large plate. Set the tofu on the towel. Put another folded clean towel over the tofu and place a flat, heavy weight (such as a skillet) on top; drain for 15 minutes; remove the weight and cut the tofu into 1 1/2-inch pieces.

Preheat grill to medium-high.

Combine lime juice, soy sauce and ginger in a medium bowl. Add tofu and toss to coat. Cover and marinate in the refrigerator for 15 minutes.

Tuck a mint leaf into each tomato quarter and thread onto 4 or 8 skewers alternately with tofu, onion and jalapeños. (Discard any remaining marinade.)

Oil the grill rack (see Tip). Grill the kebabs, turning occasionally, for 7 minutes. Brush with kecap manis and grill until the vegetables are softened and the tofu is well glazed, about 3 minutes more. 

Note: Kecap manis is a thick, palm sugar˜sweetened soy sauce. It’s used as a flavoring, marinade or condiment in Indonesian cooking

Coconut Crusted Tofu with Peach and Lemongrass Salsa

Ingredients:
3 medium peaches, peeled, pitted and diced
1-2 jalapenos, preferably red, seeded and minced
1 2-inch piece fresh lemongrass, minced, or 1 teaspoon dried (see Note)
1 tablespoon chopped fresh basil
1 tablespoon brown sugar
1 tablespoon rice-wine vinegar
3/4 teaspoon salt, divided
1/3 cup unsweetened flaked coconut
2 tablespoons flour
2 tablespoons cornstarch
1 14-ounce package extra-firm water-packed tofu, drained
2 tablespoons canola oil, divided

Directions:
Preheat oven to 400°F. Set a wire rack on a large baking sheet.

Combine peaches, jalapenos, lemongrass, basil, brown sugar, vinegar and 1/4 teaspoon salt in a medium bowl; toss to combine.

Mix coconut, flour and cornstarch in a shallow dish. Cut the block of tofu lengthwise into 8 thin steaks. Pat the tofu slices dry with a paper towel, sprinkle with the remaining 1/2 teaspoon salt, then press both sides of each tofu steak into the coconut mixture.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 4 tofu steaks and cook until golden brown, about 2 minutes per side, adjusting heat as necessary to prevent scorching. Transfer the tofu steaks to the rack-lined baking sheet and place in the oven to keep warm. Heat the remaining 1 tablespoon oil in the skillet over medium-high heat; cook the remaining tofu steaks until golden brown, about 2 minutes per side. Serve the tofu with the peach salsa.

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. 

Vegan Key Lime Pie Shake

Ingredients:

2 Tbsp. key lime juice (about 8 limes)
1 Tsp. key lime zest
2 Tbsp. coconut oil
1 cup light coconut milk
1 ripe frozen banana
1 Tsp. pure vanilla extract
1 Tsp. agave syrup
2 Tbsp. graham cracker crumbs
Green food colouring (optional)
ice cubes

Directions:
Combine all ingredients in a blender and pulse until smooth

Top with soy or dairy based whip cream, sprinkle with additional graham crackers and garnish with a lime slice.

Serves 3-4 

Vegan Peach Cobbler Shake

Ingredients:

4 ripe peaches, sliced
1 Tbsp. lemon juice
2 Tbsp. Peach preserves, preferably natural, no sugar added
1 Tbsp. coconut oil
1 cup light coconut milk
1 ripe frozen banana
1 Tsp. pure vanilla extract
½ Tsp. cinnamon
dash nutmeg
2 Tbsp. graham cracker crumbs (check label to ensure it is vegan)
1 Tbsp. old fashioned oats
2-3 pecans (optional)
maple syrup, sweeten to taste (optional)
ice cubes

Directions:
Combine all ingredients in a blender and pulse until smooth

Top with soy based whip cream, sprinkle with additional graham crackers and cinnamon. Garnish with a peach slice.

Serves 3-4 

Vegan Strawberry-Rhubarb Pie Shake

Ingredients:
1 cup strawberry rhubarb compote
½ cup fresh or frozen strawberries
1 Tbsp. lemon juice
1 ½ cup light coconut milk
1 ripe frozen banana
1 Tsp. pure vanilla extract
2 Tbsp. graham cracker crumbs (check label to ensure it is vegan)
agave nectar, sweeten to taste (optional)
ice cubes

Directions:
Combine all ingredients in a blender; pulse until smooth. Top with soy or dairy based whip cream and sprinkle with additional graham crackers.

Serves 2-3 

Vegan Coconut Cream Pie Shake

Ingredients:

1 cup fresh or frozen coconut meat
1 Tbsp. lemon juice
1 Tbsp. coconut oil
1 ½ cup light coconut milk
1 ripe frozen banana
1 Tsp. pure vanilla extract
2 Tbsp. graham cracker crumbs (check label to ensure it is vegan)
1 Tbsp. toasted coconut flakes
agave nectar, sweeten to taste (optional)
ice cubes

Directions:
Combine coconut meat, lemon juice, coconut oil, coconut milk, banana, vanilla, agave nectar (optional), graham cracker crumbs and ice cubes in a blender; pulse until smooth.

Top with soy or dairy based whip cream, sprinkle with additional graham crackers and garnish with toasted coconut flakes.

Serves 2-3 

Vegan Pumpkin Pie Shake

Ingredients:

¾ Cup Pumpkin Butter
1 Tbsp. coconut oil
1 cup light coconut milk
1 ripe frozen banana
1 Tsp. pure vanilla extract
½ Tsp. cinnamon
dash nutmeg
2 Tbsp. graham cracker crumbs (check label to ensure it is vegan)
1 Tbsp. old fashioned oats
2-3 pecans (optional)
maple syrup, sweeten to taste (optional)
ice cubes

Directions:
Combine all ingredients in a blender and pulse until smooth

Top with soy based whip cream, sprinkle with additional graham crackers and cinnamon. Garnish with a cinnamon stick.

Serves 3-4