7 lists in 7 days: 7 recipes using 7 mood foods

salmon on broc rice

If you read my post yesterday, you would have seen that I nominated the following 7 foods as mood enhancers:
• Fish
• Leafy greens
• Nuts
• Whole eggs
• Legumes
• Unrefined grains
• Broccoli

Below are some recipes incorporating these foods for you to start experimenting with. Enjoy!

1. Roasted salmon with walnut pesto, served on broccoli fried rice
o Salmon recipe: http://www.thehealthychef.com/2011/08/roasted-salmon-with-walnut-pesto/
o Broccoli recipe: http://www.theholisticingredient.com/blogs/wholesome-food/10330954-broccoli-fried-rice

2. Slow cooked chook and quinoa (serves 4, adapted from “Rocket Fuel on a Budget” http://energycoachinginstitute.com/rocket-fuel-on-a-budget/)

chicken on quinoa with almonds

• Ingredients:
o 4 organic chicken marylands
o 2 cups quinoa
o 1 onion, chopped
o 2 cloves garlic, sliced
o 1 tablespoon coconut oil
o 1 teaspoon each cumin, coriander, turmeric, ginger and cinnamon
o 1 litre organic or home-made chicken stock
o 1 pomegranate, seeded
o Handful of almonds and fresh coriander

• Method:
o Coat chicken pieces in spices
o Cook onion and garlic in coconut oil in a large frypan until soft
o Add chicken and brown on all sides
o Add half the stock and simmer for 20 minutes
o Add quinoa and remaining stock. Cover and cook a further 15-20 minutes until chicken is cooked through
o Serve with pomegranate seeds, fresh coriander and almonds

3. Mini frittatas (makes 12)

mini frittata

• Ingredients:
o 2 cups chopped vegetables such as kale, asparagus, onion, capsicum, tomatoes and roasted pumpkin
o 8 eggs
o ¼ cup almond milk or milk of your choice
o 2 Tablespoons nutritional yeast flakes

• Method:
o Pre-heat oven to 180 degrees Celsius
o If using uncooked vegetables, gently fry veges in coconut oil until soft
o In a bowl, whisk eggs, milk and flakes together, and add salt and pepper to taste
o Add cooked veges to bowl and stir to combine
o Pour batter into muffin pans
o Bake for 20 minutes or until browned and cooked through
o Serve with a side salad of rocket and spinach topped with avocado and a squeeze of lemon

4. Kitchari (lentil, vegetable and rice dish)


o Recipe here: http://www.themindfulfoodie.com/2013/02/22/kichari-a-humble-but-nourishing-lentil-rice-dish/

5. Roast cauliflower with tahini sauce, and kale salad

cauli and kale

o Kale salad recipe here: http://www.thehealthychef.com/2013/04/the-secret-to-the-perfect-kale-salad/
o Roast cauliflower recipe here: http://www.feastingathome.com/2013/10/whole-roasted-cauliflower-with-tahini.html

6. Zucchini fritters, topped with avocado, smoked salmon, sunflower seeds, lemon and (bought) harissa paste

zucchini fritters

o Fritters recipe here: http://www.jessicasepel.com/recipes/breakfast/zucchini-spinach-mint-and-walnut-fritters-with-a-dollop-of-natural-lemon-zested-yoghurt/

7. Jamie Oliver’s Chicken with Laksa

chicken and laksa

o Recipe here: http://www.jamieoliver.com/recipes/chicken-recipes/thai-chicken-laksa-mildly-spiced-noodle-squash-broth

Let me know if you try these recipes or if you have any other mood foods you would like to share here!

About psyched4success

"Psyched4Success" encapsulates the 4 foundations for Successful living: Heart - Emotions and Relationships Mind - Psychology and Thinking Body - Physical Health, Movement and Nutrition Spirit - Personal Essence, Values, Goals and Motivation I am a Psychologist with a passion for Holistic Health and Wellness, determined to inspire personal transformation in these foundational areas for success. When i am not working as a Psychologist, Corporate Trainer, and University Tutor, i love spending countless hours in the kitchen creating nutritious organic meals, inspired by a whole foods philosophy, free of gluten, sugar and dairy. I intend to share my creations with you here, as well as my journey from adrenal fatigue to health through my own personal, health, nutrition and lifestyle transformations. I am based in Sydney, Australia, but am an intrepid soul who sets an intention to visit a new destination each year.
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2 Responses to 7 lists in 7 days: 7 recipes using 7 mood foods

  1. melwakeman says:

    I’m just trying to get my head around mood foods as I’ve been asked to write something for our mental health awareness week in the UK which starts on 12th May. This is great stuff! I’ve learned alot to get me started I may well reblog your post too if that’s ok? 🙂

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