Try tossing quinoa into a mixed green salad with walnuts and apples like this superfood salad. Photo by Crysty Fiorello Photography

By Claire Bullivant

We’ve all tried it – and it always seems like a good idea at the time – but  ultimately that chocolate bar (or hamburger, or whatever you’re craving) usually ends up as a “wish I hadn’t done that!” feeling.

Here are a few foods to boost mood and energy without the unhealthy side effects. Try swapping them out for those automatic unhealthy go-tos.

Quinoa

Why is quinoa having its moment now? Apart from being a great substitute for white rice and breads, which can cause blood-sugar crashes, quinoa contains a flavonoid (quercetin), which has anti-depressant effects. Try substituting quinoa for flour in gluten free pancakes or toss it into a mixed green salad with walnuts and apples like the superfood salad pictured.

Walnuts

Claire Bullivant
Claire Bullivant

Serotonin is a chemical in the brain that elevates mood and stops you feeling depressed. Some studies claim eating serotonin-rich foods increases serotonin levels in the body. Bananas contain serotonin, but walnuts are one of the richest dietary sources of serotonin.

Probiotics

Research demonstrates there is a link between gut microbiome and mood. Probiotics, found in products like kefir, live yogurt and miso paste (aka the soup found in Japanese restaurants), add beneficial microorganisms to your digestive tract. Try adding probiotics surreptitiously to your (family’s) diet. Miso is the hidden flavor in my potato salad. Not only is it a probiotic, but it also contains the ‘fifth element of taste’ that gives your taste buds that lick-your-plate-clean feeling. You can add miso to soups, salad dressings and spaghetti sauces. For a probiotic feel-good smoothie, blend blueberries and bananas with kefir or live yogurt.

Dark Chocolate

Last but not least, eating about an ounce of dark chocolate a day reduces levels of stress hormones. That’s a double-happy right there!

Claire Bullivant is the owner of Bead and Berry Coffee House in Maricopa.


This column appeared in the May issue of InMaricopa.