The recipe we have today features ingredients rich in nutrients that are beneficial to your mood.

Not to mention they taste absolutely divine as well!

So, let's take a look at the ingredients & the mood-boosting nutrients they contain:

Chocolate - contains tryptophan, which the body uses to make serotonin, the happy chemical

Fatty Fish - like salmon-and mackerel, tuna, herring contains omega-3 fatty acids, which can help lower anxiety and help improve mood.

Green Tea - contains amino acids that helps fight anxiety. Green tea also contains enough caffeine for a pick-me-up, but not enough to give you the jitters.

Banana - contains vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin.

Blueberries- contains flavonoids which help regulate mood, improve memory and protect the brain from aging.

Leafy Greens- contains magnesium, a mineral that helps reduce anxiety. Dark leafy greens like spinach and Swiss chard are loaded with it so eating them is an easy way to get your daily vegetables and boost your brain health.

Yogurt & Probiotics - help keep your gut bacteria in check. Recent studies in both animals and humans suggest links between balanced gut bacteria and better mood, less stress and anxiety, and lower risk of depression.

Enough of the sciencey stuff, lets get cooking:

#1 Mug Brownie

Ingredients:

• 1 tbsp coconut oil
• 2 tbsp unsweetened coconut milk or low-fat milk
• ¼ tsp vanilla extract
• 1 ½ tbsp all-purpose flour
• 1 tbsp sugar
• 1 tbsp unsweetened cocoa powder
• ⅛ tsp salt
• 2 tsp mini chocolate chips (optional)

Per Serving (per mug) - 234 calories

Instructions:

1. Place coconut oil in a small microwave-safe coffee mug and microwave on High until melted, 15 to 20 seconds. Cool for 1 minute. 
2. Whisk in coconut milk (or milk) and vanilla. 
3. Add flour, sugar, cocoa and salt; continue whisking until completely incorporated. 
4. Stir in chocolate chips, if using. 
5. Microwave on High until firm to the touch and no longer glossy, 30 to 40 seconds. Let stand for 8 to 10 minutes. Enjoy!

#2 Roasted Salmon w/ Smoky Chickpeas & Greens

Ingredients:

• 2 tbsp extra-virgin olive oil, divided
• 1 tbsp smoked paprika
• ½ tsp salt, divided, plus a pinch
• 1 (15 ounce) can of no-salt-added chickpeas, rinsed
• ⅓ cup buttermilk
• ¼ cup mayonnaise
• ¼ cup chopped fresh chives/dill, plus more for garnish
• ½ teaspoon ground pepper, divided
• ¼ teaspoon garlic powder
• 10 cups chopped kale
• ¼ cup water
• 1 ¼ pounds wild salmon, cut into 4 portions

Per Serving (4 Oz. Salmon, ¾  Cup Greens, ¼  Cup Chickpeas & 2 ½  Tbsp. Dressing) - 447 calories

Instructions:

1. Position racks in the upper third and middle of the oven; preheat to 425 degrees F.
2. Combine 1 tablespoon oil, paprika and 1/4 teaspoon salt in a medium bowl. Very thoroughly pat chickpeas dry, then toss with the paprika mixture. Spread on a rimmed baking sheet. Bake the chickpeas on the upper rack, stirring twice, for 30 minutes.
3. Meanwhile, puree buttermilk, mayonnaise, herbs, 1/4 teaspoon pepper and garlic powder in a blender until smooth. Set aside.
4. Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add kale and cook, stirring occasionally, for 2 minutes. Add water and continue cooking until the kale is tender, about 5 minutes more. Remove from heat and stir in a pinch of salt.
5. Remove the chickpeas from the oven and push them to one side of the pan. Place salmon on the other side and season with the remaining 1/4 teaspoon each salt and pepper. Bake until the salmon is just cooked through, 5 to 8 minutes.
6. Drizzle the reserved dressing on the salmon, garnish with more herbs, if desired, and serve with the kale and chickpeas. Enjoy!

#3 Matcha Green Tea Latte

Ingredients:

• ¼ cup boiling water
• 1 teaspoon matcha tea powder
• 1 cup low-fat milk
• 1 teaspoon honey

Per Serving (per recipe) - 124 calories

Instructions:

1. Blend boiling water with matcha powder in a blender until foamy. 
2. Heat milk with honey until almost boiling. 
3. Vigorously whisk the milk until frothy. 
4. Pour the milk into a mug, then pour in the tea. Enjoy!

#4 Banana Bread Toast

Ingredients:

• 3 medium Bananas or 2 large
• 2-3 tablespoons Butter
• 1 tablespoon Sugar (brown/white)
• 2 Eggs
• 2 tablespoon Milk
• 6 Bread slices
• 1 tsp powdered sugar (for dusting)

Per Serving (per slice) - 377 calories

Instructions:

1. Trim the edges of the slices of bread, then flatten each bread with a rolling pin. Set aside.
2. Slice the bananas, melt one tablespoon of butter in the pan. Add sliced bananas, 1 tablespoon of sugar and cook for about 3-4 minutes, until softened.
3. In a bowl, beat eggs, milk and cinnamon.
4. Spread about 1-2 tablespoons of banana mixture over each slice of bread. Brush with egg mixture. Roll and seal.
5. Dip each roll in egg mixture.
6. In a pan over medium heat, melt 1-2 tablespoons of butter. Fry each roll until the sides are golden.
7. Drain on a paper towel. Dust with powdered sugar and serve warm. Enjoy!

#5 Purple Salad

Ingredients:

• 2 cups halved seedless black grapes
• 2 cups blueberries or halved blackberries
• 2 cups diced plums
• 2 tablespoons chopped purple basil (optional)

Per Serving (¾ cup) - 56 calories

Instructions:

1. Combine grapes, blueberries (or blackberries), plums and basil (if using) in a large bowl. Enjoy!

#6 Spring Vegetable Lasagna

Ingredients:

• 1 tablespoon unsalted butter, plus more for the pan
• 2 ½ cups low-sodium vegetable or no-chicken broth
• 1 ½ cups mascarpone cheese
• 1 teaspoon chopped fresh thyme
• ½ teaspoon chopped fresh oregano
• 1 ¼ teaspoons kosher salt
• 8 cups tightly packed fresh spinach leaves (about 10 ounces)
• 9 ounces no-boil lasagna noodles
• 3 cups thinly sliced carrots, turnips and/or radishes
• 8 ounces crumbled farmer's cheese

Per Serving (3x4-Inch) - 571 calories

Instructions:

1. Preheat the oven to 375 degrees F. Coat a 9-by-13-inch baking dish with butter.
2. Whisk broth and mascarpone in a medium saucepan over medium-low heat until smooth, about 5 minutes. Add thyme, oregano and salt; remove from heat.
3. Heat the remaining 1 tablespoon butter in a large skillet over medium heat. Add spinach and cook, stirring, until wilted, 2 to 3 minutes. Remove from heat.
4. Arrange 4 noodles in the prepared baking dish, slightly overlapping. Top with 1/4 cup of the spinach and 3/4 cup vegetables. Pour on 1 cup of the mascarpone mixture and top with 1/3 cup farmer's cheese. Repeat to make 4 layers. Cover with a piece of foil coated with cooking spray.
5. Bake the lasagna for 25 minutes. Uncover and bake until the edges start to crisp, about 15 minutes more. Let stand for 10 minutes before serving. Enjoy!

#7 Rainbow Yogurt Bowl

Ingredients:

• ½ cup reduced-fat plain yogurt
• 1 teaspoon pure maple syrup or honey
• 9 raspberries
• 3 clementine segments
• 3 green grapes, halved
• 6 blueberries

Per Serving (1 cup) - 128 calories

Instructions:

1. Combine yogurt and syrup (or honey) in a wide shallow bowl. 
2. Top the yogurt with a rainbow made from raspberries, clementines, grapes and blueberries. Enjoy!

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