You’ve heard the saying, “you are what you eat.” Well, when you eat a certain food, how do you feel afterward? Chef Wendell Fowler says your mood is in the food… foods that boost mood… foods that make you tired or angry.
On today’s Indy Style, he shares a few recipes that are sure to get you back on track!
• Quinoa and Pinto Bean Pilaf-“Good mood food”
• A recipe for happiness that fights depression and anxiety with the selenium and rainbow of vitamins and minerals it packs. Both Pumpkin seeds and quinoa stimulate serotonin production. Woodsy mushrooms are a source of selenium that help fight depression.
• Excellent source: Protein, Fiber, Vitamin A, Niacin, Vitamin K, Manganese, Phosphorus.
Good source: Thiamin, Vitamin B6, Vitamin C, Copper, Iron, Magnesium, Potassium, Selenium
• 3 cups cooked quinoa -protein
1 tablespoon olive oil
1 small onion, diced (1 cup)
2 cloves garlic, minced
6 button mushrooms, washed and sliced-selenium
2 tablespoons fresh chopped herb of choice (thyme, oregano, basil, cilantro or parsley)
2 cups chopped fresh spinach-Mood boosting B vitamins
1 carrot, finely diced-Vitamin A
1 red bell pepper finely diced-Vitamin A
1 teaspoon ground cumin
1/2 teaspoon dried chili flakes
1 15.5 oz. can pinto beans, drained and rinsed-B vitamins
Cook quinoa per package instructions.. Remove from heat, uncover, and fluff with a fork.
• Heat oil in a large sauté pan over medium-high heat; add onions, garlic, herb, spinach, pepper, carrot, mushrooms, cumin and chili flakes and cook, stirring occasionally, until carrots are tender but a bit crunchy inside, about 3 minutes.
• Stir in pinto beans and cook until just warmed through, about 1-2 minutes.
• Combine warm veggie mixture and hot quinoa in a serving bowl and toss to combine.
• Garnish with more chopped herbs.
Mood-Lifting Zucchini Noodle Summer Salad
20 grape tomatoes, halved-Vitamin C and anti-cancer
2 large zucchini, at least 1 1/2 inches thick, spiral cut into noodles-Folate
2 ears yellow corn, kernels cut off the cobs
1 large carrot, at least 1 1/2 inches thick, spiral cut into noodles-Beta Catorene
1 Salmon fillet, grilled-Omega 3
1/4 cup mozzarella cheese (balls are cute too)
1/2 bunch fresh basil, sliced into chiffonade
Chopped hazelnuts- manganese, potassium, calcium, copper, iron, magnesium, zinc, fiber, and selenium that help promote neurotransmitters.
Avocado garnish-Omega 3 produces serotonin
2 tablespoons olive oil-Antioxidant
Lemon zest-Vitamin C
¼ tsp. hot pepper flakes-Capsicum
1 Tbsp. Apple cider vinegar-Alkaline
Himalayan salt and pepper
• Toss all ingredients together. Whisk dressing and pour over salad and toss.
• Garnish with salmon pieces and slices of avocado
• Season with salt and pepper.