We know the winter months can be rough on your mental health. The sun sets early every day, and the frigid temperatures and mounds of snow make you want to stay inside. The first few months of the year can feel like years in and of themselves.
But it doesn’t all have to be doom and gloom. In fact, you can bring a little happiness and light into your life right inside your kitchen. There are plenty of ingredients out there whose properties that can decrease the effects of depression and increase serotonin in the body. Take a moment to bring one of these ingredients into your life through one of our recipes below. Chances are you’ll find yourself smiling before you’ve even taken a bite from the pure joy that is cooking.
15 Antidepressant Food Recipes
Creamed Spinach Dippy Eggs
Tryptophan, an essential amino acid in eggs and spinach, can exert an antidepressant effect by influencing the production of serotonin, making our Creamed Spinach Dippy Eggs a nutritious dish for any time of day. Plus, spinach contains folate, which produces dopamine, another calming and happy source of emotion, in your brain.
Green Eggs
Add a vivid start to the morning with these naturally bright delights thanks to the addition of spinach. Just like the recipe above, this dish is packed with tryptophan for a deliciously cheerful breakfast. Not to mention, studies show that the brighter and lighter the color, like our gorgeous Green Eggs, the happier and more optimistic it can make you feel.
Berry Cobbler with Banana Ice Cream
Blueberries, rich in flavonoids, can help bring about an antidepressant-like effect. When combined with the tryptophan content of bananas, you have a superfood power duo. Our Berry Cobbler with Banana Ice Cream makes use of both these ingredients for a sweet, feel-good treat.
Anti-Inflammatory Butternut Squash and Lentil Soup
Not only can this soup full of turmeric, fresh vegetables, ginger, and lentils help ease your inflammation issues, but, it could also help ease depression. Butternut squash is rich in Vitamin B6, the absence of which has been connected to depression. So, simmer a pot of our Anti-Inflammatory Butternut Squash and Lentil Soup the next time you’re feeling down.
Salmon Poke with Yuzu
The omega-3s in salmon are known to be a wellness booster, but did you know they can be a mood booster, too? EPA and DHA are two types of omega-3s found in salmon which have been linked to lower levels of depression. Add cistrus yuzu to a Salmon Poke plate: it has a stress reducing effect…and it makes an utterly joyful flavor combination.
Pumpkin Soup
The coziness of this soup will warm your heart and add a little extra comfort to your day. Beyond just its warming effects, pumpkin has amino acids. Like many of the other recipes on this list, pumpkin has L-tryptophan, and it also it has antioxidants that can give you an extra boos.
Mushroom Stock
Simmer yourself up a steaming pot of umami goodness with this rich, earthy Mushroom Stock recipe. Mushrooms are full of potassium and ergothioneine, which could help prevent stress and regulate nerve signals. You’ll be ready to dig in after a sprinkle of cheese and green onion on top.
Peanut Butter Cup Banana Bread
You’ve already heard the health benefits of bananas above, but have you ever heard about the antidepressant effects of peanut butter? The compound beta-sitosterol within peanut butter works to help reduce feelings of anxiety. Just slather some butter on a slice of this moist, decadent Peanut Butter Cup Banana Bread for a little morning pick-me-up.
Grilled Zucchini with Tahini Yogurt Sauce and Corn Relish
Incorporate the feel-good ingredient of yogurt into this filling family dinner. Gut health is an essential part of mental wellbeing and the probiotic lactobacillus in yogurt can improve both these elements. We turn yogurt into a special tahini sauce that compliments the Grilled Zucchini but still lets the Corn Relish shine.
Savory Cheesecake with Grapes
This unique Savory Cheesecake with Grapes combines the richness of cream cheese and blue cheese, the crispy crunch of phyllo, and roasted grapes. Not only does a bite of this savory starter tingle your taste buds, but the blue cheese can be a preventative measure against depression. LH dipeptide, found in fermented foods such as blue cheese, can help suppress depression-related symptoms.
The Ultimate Grilled Cheese and Charcuterie Board for 4
It’s time to take everything you just learned about antidepressant foods and put it into one big Charcuterie Board using fresh produce from your local farmers. Start with a grilled cheese filled with tryptophan-laden cheeses like Abondance and Tomme de Savoie. Then, move on to completing the board with omega-3 rich salmon and whatever other serotonin fulfilling foods you enjoy.
Grilled Oysters with Roasted Green Chile
Oysters are often called a natural mood booster because they’re packed with nutrients that support brain chemistry and emotional balance. They’re one of the richest food sources of zinc, a mineral linked to lower rates of depression and better stress regulation. Oysters also provide omega-3 fatty acids, vitamin B12, and amino acids to help you feel as good as you can. The warming green chile here doesn’t hurt either!
Chicken Liver Paté and Honey-Fermented Figs
We know you may cringe a little at the thought of chicken livers but they’re actually powerful mood-supporting food thanks to their dense concentration of vitamin B12, folate, iron, and choline. These nutrients help the brain make serotonin and dopamine, support oxygen delivery to brain tissue, and reduce mental fatigue. Plus we promise the honey fermented figs and paté style preparation of the chicken livers make this dish delectable.
Roasted Brussels Sprouts and Balsamic Onion Galette
You’ll get your fill of all the best veggies in a crispy galette form. Brussels sprouts support mental health with their supply of folate, vitamin C, and antioxidants. All of these are important for neurotransmitter production and for lowering inflammation linked to depression. These make Brussels sprouts especially great for the cooler months since that is when their harvest is most bountiful.
Spinach Soup with Cashew Cream
We know leafy greens seem like an obvious antidepressant food but spinach specifically carries some pretty cool superpowers. It’s loaded with magnesium, folate, and iron which all help calm the nervous system, fuel the brain with oxygen, and keep mood-regulating chemicals firing smoothly. Spinach also delivers antioxidants that protect brain cells from stress and inflammation, while its folate supports serotonin production.
Story by Kylie Thomas
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