Recipes that boost your mood to start your day
Author: Roxane Shymkiw
Have you ever noticed that you feel groggy or irritable by mid-morning after eating a sweet or high-carb breakfast? There is a strong connection between the foods we eat and how we feel, and what you feed yourself in the morning sets the tone for your mood and energy levels throughout the day. When we consume refined sugars, carbohydrates or highly processed foods, it can cause a rapid rise in glucose followed by a drop in blood sugar levels, leading to fatigue, lethargy and irritability. Foods that support brain health can make a big difference to your mood and focus.
Why does this matter? Food affects mood by affecting gut health and neurotransmitter production. Nutrients like tryptophan, B vitamins, omega-3 fatty acids, and fiber help regulate mood-related chemicals in the brain and support a healthy gut microbiome, which positively affects mood and mental well-being. Our mood is closely linked to our blood sugar levels, inflammation, gut health and brain chemistry, all of which are affected by our diet. Starting the day with a balance of lean protein, healthy fats, fiber and complex carbohydrates provides the brain with what it needs to function optimally. These foods promote the production of dopamine and serotonin, our feel-good neurotransmitters that help regulate mood.
By starting with a few simple additions to your breakfast, you can feel calmer, more focused and energized throughout the day. Here are some ideas to help fuel your day: one perfect for those busy weekday mornings and one for a relaxing weekend meal.
Chocolate Chai Overnight Oats
The brain needs carbohydrates to produce serotonin, and complex carbohydrates, such as oats, help maintain stable blood sugar levels, which reduces mood swings, energy crises and irritability. Chia seeds and nuts are rich in omega-3 fatty acids, magnesium and zinc, which play a role in supporting brain health and regulating mood. Raw cacao contains protective plant flavonoids that can promote feelings of calm and lift your mood.
Portions: 1
Ingredients:
½ c rolled oats
1 tablespoon of chia seeds
1 tablespoon hemp hearts
1 tablespoon almond or cashew butter
½ c full-fat plain Greek yogurt
½ c milk of your choice
1 tablespoon raw cocoa (or natural unsweetened cocoa powder)
1-2 tablespoons maple syrup or raw honey (adjust to taste)
¼ teaspoon ground cinnamon
1/8 kg ground cardamom
1/8 teaspoon ground ginger
¼ teaspoon vanilla
A pinch of nutmeg
Pinch of Himalayan salt
Top ideas: fresh fruit, cocoa nibs, coconut flakes, seeds and nuts
Instructions:
1. In a jar or bowl, combine the oats, chia seed, hemp hearts, cocoa powder, spices and salt.
2. Add the Greek yogurt, milk, nut butter, sweetener and vanilla. Mix well to combine.
3. Cover and refrigerate overnight (or at least 4 hours).
4. Before eating, stir well and add a splash of milk if too thick.
5. Fill with your favorite fruit, nuts or other toppings and enjoy!
Fresh Herb Green Shakshuka
Eggs are rich in protein and choline, which help produce neurotransmitters linked to mood and memory. They also provide B vitamins that help manage stress and support brain health. Dark leafy greens contain antioxidants that reduce inflammation and protect the brain from oxidative stress.
Servings: 4
Ingredients:
2 tablespoons of extra virgin olive oil
1 small onion, diced
1 diced green pepper
2 cloves of garlic. Minced meat
¾ teaspoon cumin
1 teaspoon coriander
1 bunch cabbage, thick veins and stems removed, coarsely chopped
2 cups baby spinach
½ teaspoon Himalayan salt or sea salt
Freshly ground pepper
¼ c water
4 large eggs
2 tablespoons of grated feta cheese
¼ c cilantro, coarsely chopped
2 tablespoons dill, chopped
Avocado for serving
Instructions:
1. Heat the olive oil in a large pan over medium heat. Sauté the onion and green pepper for 3-5 minutes until the onion becomes transparent.
2. Stir in the garlic, cumin, and coriander and cook until fragrant, about 30 seconds.
3. Add the cabbage and cook until tender, about 2-4 minutes. Add the spinach and cook until wilted.
4. Mix in the water and then make 4 wells in the vegetables. Gently crack the eggs into the wells.
5. Cover pan with lid in place and cook until egg whites are set and yolks are cooked to your liking, about 5-7 minutes.
6. Sprinkle the fresh herbs and feta on top and serve with avocado.
Are you ready to feel better and take your health to the next level? Looking for ways to boost your energy and optimize your mood?
Positions are now open for us next gut hormone group program – Designed specifically for perimenopausal or menopausal women who want to balance their hormones, restore gut health and feel like themselves again.
Prefer a more personal approach? Individual coaching programs can be tailored to your unique needs. Let’s talk! Program a FREE consultation with us today. Visit www.noshoesnutrition.com and start your journey to the best version of you!
