Food

Mood Foods

Food

Fighting stress and anxiety just might start in the kitchen and on your plate.

Story By Sara Schwartz
Photographs by Alexandra Grablewski
Food Styling by Corey Belle and Saori Hashimoto
Prop Styling by Maeve Sheridan

WE ALL KNOW THIS: Eating a candy bar gives you a quick energy boost that’s soon followed by a mood crash. On top of that, highly processed foods and sugary treats have been associated with an increased risk of depression and anxiety.

But there’s a flip side. Eating nutrient-rich vegetables, fruits, and whole grains are connected to reducing these risks and this type of nutritional psychology is gaining traction among health and nutrition experts for good reason—proper nutrition benefits both your body and brain.

“Who doesn’t want to be calmer?” says REBECCA MILLER FFRENCH, a cookbook author and founder of The Upstate Table, a soon-to-open cakery and cooking studio in Kingston, New York. While studying at the Natural Gourmet Institute in New York City, Ffrench learned to think about the mood-altering results of what she was eating. “I really started to look at food as fuel and as medicine,” she says. “I thought about everything that I put into my body—how will it feed me and how will it affect me?”

She started seeking out calming ingredients. Tryptophan—found in turkey, nuts, seeds, and other protein-rich foods—is an amino acid that helps produce serotonin, a neurotransmitter that is integral to regulating sleep, appetite, and moods. Avocados and almonds, both rich in vitamin B, also contribute to the production of serotonin.

For help in reducing anxiety, Ffrench makes sure to get a lot of zinc (found in lentils, hemp seeds, and almonds) and magnesium (think pumpkin seeds, whole grains, greens, and cacao). “Cacao has so many benefits,” she says. “I’ll even just put scoops of raw cacao—no sweetener or anything—in my oatmeal. There’s something decadent about it because it’s always been linked to a treat for me.”

Just don’t expect a quick fix, this works best over time. “It’s not a magic pill or a magic ingredient, it’s many magic ingredients together,” Ffrench says. “It’s really an overall way of eating.”

Here are a few of Ffrench’s favorite mood- boosting recipes.

Dark Chocolate, Almond Butter, Puffed Quinoa and Pumpkin Seed Cups

MAKES 12 CUPS

GATHER

  • 1 teaspoon coconut oil
  • 3 tablespoons pumpkin seeds
  • 16 ounces good-quality dark chocolate, chopped
  • 2 teaspoons honey or maple syrup 1⁄2 cup almond butter
  • 2 tablespoons puffed quinoa or rice
  • Sea salt to taste

MAKE IT

  1. Place 12 standard-size cupcake liners in a cupcake pan or on a rimmed baking sheet and set aside.
  2. Heat 1 teaspoon coconut oil in a medium skillet over medium-high heat and add pumpkin seeds, stirring constantly for 3 minutes. Remove immediately from skillet and set aside to cool.
  3. Melt the chocolate in a double-boiler (or a heatproof bowl over a pot of boiling water) and stir until smooth.
  4. Pour 1 generous tablespoon of melted chocolate into each liner and place pan or baking sheet in freezer for 10 minutes, or until the chocolate is firm to the touch.
  5. Mix the honey and almond butter together, placing 1 heaping teaspoon of the mixture into each cup with a wet finger to spread it evenly over the chocolate.
  6. Sprinkle with puffed quinoa or rice.
  7. Spoon 1 more teaspoon melted chocolate over the top and sprinkle with the toasted pumpkin seeds and sea salt to taste.
  8. Refrigerate for 15 to 20 minutes or until firm to the touch.

Stay Calm

Dark chocolate is high in stress-busting magnesium.

Pro Tip

Mix it up with different nut butters (cashew, peanut or even sunflower butter) and seeds, or try dried fruit like coconut or cherries.

Green Gazpacho with Pumpkin Seed Oil Drizzle

SERVES 4 TO 6

GATHER

  • 2 cucumbers, seeded and cut into large chunks (about 3 cups)
  • 1 small zucchini, cut into large chunks (about 1 heaping cup)
  • 1 cup shelled green peas, blanched (or frozen)
  • 1⁄2 small yellow onion, coarsely chopped (about 3/4 cup)
  • 1 green bell pepper, seeds removed, cut into quarters
  • 3 tablespoons freshly squeezed lemon juice
  • 1⁄4 cup extra-virgin olive oil
  • 2 tablespoons white wine vinegar
  • 1 teaspoon organic cane sugar
  • 1 teaspoon kosher salt
  • 1 garlic clove
  • 1⁄4 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • Pinch of freshly ground white pepper
  • 1 to 2 cups spring water or filtered tap water
  • Plain Greek yogurt, pumpkin seed oil, and freshly cut chives, for garnish

MAKE IT

  1. Add, in order, all the ingredients (except the yogurt, pumpkin seed oil, and chives) to a blender. Process on low for 20 seconds, then turn to high and run until velvety smooth.
  2. Chill for at least 2 hours.
  3. Serve with a small dollop of plain Greek yogurt, a drizzle of pumpkin seed oil, and freshly cut chives.

Stay Calm

Complex carbs such as zucchini, green peas, cucumbers and onions keep energy levels stable. Greek yogurt, pumpkin seed oil, olive oil and other healthy fats may help reduce inflammation, in turn helping tackle anxiety.

Salmon Burgers with Black Sesame and Quick-Pickled Cucumber and Carrot Ribbons

SERVES 4

GATHER

FOR CUCUMBER AND CARROT RIBBONS:

  • 1/2 cup apple cider vinegar
  • 1 tablespoon organic cane sugar
  • 1/4 teaspoon crushed red pepper flakes
  • 1/3 teaspoon kosher salt
  • 1 whole cucumber, shaved into thin ribbons
  • 2 carrots, peeled and shaved into thin ribbons

FOR THE BURGERS:

  • 1 pound skinless, boneless salmon fillet, cut into large chunks
  • 1 large egg
  • 1 cup watercress
  • 1 teaspoon lemon zest (from about 1 large lemon)
  • 1/3 teaspoon freshly-ground black pepper
  • 1/2 teaspoon kosher salt
  • 1 tablespoon fresh dill
  • 1 tablespoon black or white sesame seeds
  • 2 tablespoons extra-virgin olive oil

MAKE IT

RIBBONS:

  1. Combine the vinegar, sugar, pepper flakes, and salt in a bowl.
  2. Use vegetable peeler to make cucumber and carrot ribbons; fold into vinegar mixture.
  3. Cover with plastic wrap and allow to marinate for at least 30 minutes before serving.

BURGERS:

  1. Place all the ingredients, reserving 1 tablespoon of oil, in a food processor and pulse four to ve times until just combined or until chunky.
  2. Using your hands, form into four patties and place on a plate covered with waxed paper.
  3. Chill until firm, about 15 minutes.
  4. Add remaining oil to a skillet over medium-high heat.
  5. Carefully slide patties into the skillet and cook for about 4 minutes on each side or until heated through or slightly golden.
  6. Serve with Quick Pickled Cucumbers and Carrots.

Stay Calm

Sesame seeds and carrots both contain tryptophan. Carrots and cucumbers, both complex carbs, also help to offset sugar cravings. Salmon is high in omega-3 fatty acids and helps combat chronic stress.

Pro Tip

Substitute another green, such as arugula or spinach, for the watercress.

Poached Eggs on Black Rice with Spicy Broccoli and Kimchi

SERVES 4

GATHER

  • 1 cup dried black rice (We like Lundberg Farms)
  • 1 teaspoon kosher salt
  • 3 tablespoons apple cider vinegar
  • 1 tablespoon tamari or Bragg Liquid Aminos
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon gochujang
  • 3 tablespoons sesame oil, divided
  • 1 large garlic clove, finely minced (about 1 tablespoon)
  • 1 head broccoli, cut into small florets
  • 1 cup chopped kimchi
  • 4 large eggs

MAKE IT

  1. Place rice in a fine-mesh colander and rinse in cold water.
  2. Add to saucepan and combine with 2 cups water and salt. Bring to a boil.
  3. Lower the heat, cover, and simmer foranother 35 to 40 minutes, or until all the liquid is absorbed and the rice is tender. If the liquid has cooked off but the rice is still firm, add a little more water and continue to cook on low.
  4. Remove rice from heat and let stand covered for 10 minutes.
  5. Fill a large, covered pot with water, add the vinegar and bring to a boil over high heat. Meanwhile, in a small bowl, whisk together the tamari, lemon juice and gochujang until smooth. Set aside.
  6. Add 2 tablespoons oil to a large skillet over medium-high heat. Add garlic and stir for about 20 seconds. Add broccoli and toss with oil and garlic to coat. Continue to stir while cooking for another 4 minutes.
  7. Pour the tamari mixture over the broccoli and toss until the broccoli is coated. Cook another minute or two until the broccoli is tender. Divide the broccoli between four shallow bowls for serving.
  8. Place the same skillet over medium-high heat and add remaining tablespoon olive oil. Add the kimchi and stir until it’s warmed through, about three minutes. Add the rice and toss to combine. Divide the rice between the bowls with the broccoli.
  9. Poach the eggs one at a time in simmering water. Use a slotted spoon to remove and place on top of the rice bowls. Sprinkle with salt and pepper.

Stay Calm

Eggs give a serotonin boost while kimchi, a fermented food, is chock full of probiotics, which have been linked to reducing social anxiety. Brain-healthy broccoli helps to slow cognitive decline.

Pro Tip

This recipe also works well with brown rice or quinoa.

Red Lentil Hummus with Walnuts and Homemade Seeded Crackers

SERVES 6 TO 8

GATHER

FOR HUMMUS:

  • 1 cup dried red lentils
  • 3 cups mushroom stock, homemade or store-bought
  • 1 bay leaf
  • 1 large shallot, peeled and sliced (about 1/4 cup)
  • 2 garlic cloves, peeled
  • 1 tablespoon red curry paste
  • 1⁄4 teaspoon ground cumin
  • 1⁄4 teaspoon ground coriander
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon kosher salt

FOR NUTS:

  • 1⁄2 cup raw walnuts, chopped
  • 1 teaspoon extra-virgin olive oil
  • 1⁄2 teaspoon pure maple syrup
  • 1⁄4  teaspoon ground cumin
  • 1⁄4  teaspoon kosher salt
  • Pinch of smoked chipotle powder

FOR HOMEMADE SEEDED CRACKERS:

  • 11⁄2 cups white whole-wheat flour
  • 1⁄4 cup sesame seeds
  • 2 tablespoons hemp seeds
  • 1 teaspoon kosher salt
  • 1⁄2 cup water, plus more if needed
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon maple syrup
  • 1 tablespoon coarse sea salt

MAKE IT

HUMMUS:

  1. Place lentils, stock, bay leaf, shallot, and garlic cloves in a small saucepan.
  2. Bring to a boil, then lower the heat, cover, and simmer for 15 minutes.
  3. Remove from heat and allow the lentils to stand covered for 5 minutes.
  4. Take out the bay leaf, drain excess liquid and transfer to a food processor.
  5. Add the remaining ingredients and pulse several times until hummus is somewhat smooth but slight texture remains.

NUTS:

  1. Preheat oven to 350°F.
  2. Toss walnuts, olive oil, maple syrup, cumin, salt and chipotle powder in small bowl to mix, then spread as a single layer on a rimmed baking sheet.
  3. Bake for 8 to 10 minutes or until walnuts become fragrant and start to golden, stirring once halfway through (keep an eye on them as they burn quickly).
  4. Remove immediately from sheet and allow to cool.

CRACKERS:

  1. Preheat oven to 450°F.
  2. Add flour, seeds, and salt to medium bowl and stir.
  3. Add water, olive oil, and maple syrup until sticky dough is formed, using your hands bring it together if needed. If the dough seems dry, add a tablespoon or two of water until all the flour is moistened and it comes together.
  4. Knead a few times and let the dough rest covered for 15 minutes.
  5. Roll dough onto an 11 x 17-inch piece of parchment paper, forming a rectangle.
  6. Use rolling pin to roll dough about 1⁄8-inch thick, then cut into 1 x 2-inch rectangles, being careful not to cut the paper.
  7. Sprinkle with salt and carefully transfer the parchment paper with the cut crackers to an 11 x 17-inch baking sheet.
  8. Use a fork to prick the crackers and then bake for 12 to 15 minutes, or until the crackers start to brown on the edges. Remove from the oven and allow to cool completely. Sprinkle hummus with walnut toppings and serve with crackers.

Stay Calm

Lentils and hemp seeds contain zinc, which have been found to reduce anxiety, while walnuts give a dose of omega-3 fatty acids, which have a strong link to healthy brain function. Sesame seeds provide serotonin-boosting tryptophan.

Good To Know

  • For crispier crackers, roll out the dough thinner.
  • Instead of crackers, serve the dip with crunchy vegetables, such as carrots and cauliflower.
  • This dip also makes a great spread on toast; sprinkle with walnuts and a few pinches of hemp and sesame seeds to get the benefits of all the ingredients.

Frozen Matcha Mousse Tart

SERVES 6 TO 8

GATHER

FOR THE CRUST:

  • 11⁄2 cups raw cashews, soaked in water for 2 to 8 hours and drained
  • 2 tablespoons melted coconut oil, plus more for greasing the pan
  • 1 cup unsweetened shredded coconut
  • 1 cup pitted dates
  • 3 tablespoons unsweetened cocoa powder

FOR THE FILLING:

  • 11⁄2 cups raw cashews, soaked in water for 2 to 8 hours and drained
  • 1⁄2 cup coconut cream (or the solids from canned coconut milk)
  • 1⁄2 cup maple syrup
  • 1 small avocado, peeled and pitted
  • 1 tablespoon matcha powder
  • Pinch of sea salt

FOR THE TOPPING:

  • 1⁄4 cup toasted unsweetened shredded coconut
  • Cocoa powder and matcha powder for dusting

MAKE IT

CRUST:

  1. Place 11⁄2 cups cashews in a food processor and pulse several times.
  2. Add coconut oil, shredded coconut, dates, and cocoa powder, pulsing until a smooth dough forms.
  3. Scoop dough into greased 9-inch springform pan, using your fingers to press into an even layer.
  4. Chill in the refrigerator.

FILLING:

  1. Place 11⁄2 cups cashews in a food processor and run until finely ground. Add coconut cream, maple syrup, avocado, matcha, and salt and continue to run until completely smooth.
  2. Pour the filling over the chilled crust.
  3. Cover and place in the freezer for 1 hour or until the center no longer jiggles. Dust with matcha and cocoa powder; sprinkle with toasted coconut. Serve frozen.

Stay Calm

Matcha contains high levels of L-theanine, an amino acid that calms and reduces stress. Cashews and dates are both packed with magnesium and avocados are rich in B vitamins, which help to maintain healthy serotonin levels.

Pro Tip

If you don’t have a 9-inch pan, an 8-inch one will work just fine, as would a pie or cake pan. A springform just ensures it’s easy to get slices out of the pan.

Turmeric Cauliflower Cakes with Hemp Seed Basil Pesto

SERVES 4

GATHER

FOR PESTO:

  • 3 cups packed fresh basil leaves
  • 1⁄2 cup hemp seed hearts
  • 1 small garlic clove
  • 3⁄4 cup coarsely grated Parmesan cheese
  • 1⁄2 teaspoon kosher salt
  • 1⁄4 teaspoon freshly ground black pepper
  • 1⁄2 cup olive oil, plus slightly more if needed
  • Hempseed, several basil leaves and Parmesan cheese for garnish

FOR TURMERIC CAULIFLOWER CAKES:

  • 11⁄2 pounds cauliflower florets (about 4 heaping cups)
  • 13⁄4 teaspoons kosher salt
  • 2 teaspoons turmeric powder
  • 1⁄4 teaspoon black pepper
  • 2 large eggs
  • 2⁄3 cup finely grated Parmesan cheese
  • 1⁄3 cup panko
  • 2 tablespoons minced shallot
  • 1⁄8 teaspoon freshly grated nutmeg
  • 2 to 3 tablespoons extra-virgin olive oil, or more as needed

MAKE IT

  1. Place the basil, hemp seed, garlic, Parmesan cheese, salt and pepper in a food processor and pulse several times until coarsely chopped.
  2. Add the olive oil and pulse again until combined and desired texture is achieved. Set aside.
  3. Fill a large pot with water with cauliflower and 1 teaspoon salt and bring to a boil.
  4. Lower the heat and simmer for 10 to 12 minutes, or until the cauliflower can be easily pierced with a fork.
  5. Drain and return the cauliflower to the pot and cook over medium heat, stirring to remove any excess water.
  6. Using a potato masher or the back of a spoon, mash the cauliflower until it’s somewhat smooth, but a little texture remains.
  7. Stir in the remaining salt, turmeric, black pepper, eggs, cheese, panko, shallot, and nutmeg. Using a 1⁄3-cup measure, form round patties and place on baking sheet.
  8. Pour oil in a medium skillet over medium-high until it just starts to shimmer.
  9. Using a spatula, gently slide a few cakes into the skillet and fry for 3 to 4 minutes or until they start to turn golden brown. Flip and fry for another 3 to 4 minutes or until heated through, making sure not to turn too soon or they will stick to skillet.
  10. Transfer to plate and repeat until all cakes are cooked. Serve with a dollop of pesto.

Stay Calm

The active ingredient in turmeric, curcumin, has antioxidant and anti-inflammatory properties and helps lower cortisol, a stress hormone. Cauliflower is packed with glutamine, a non-essential amino acid that kicks into gear when our body is stressed, helping us relax.

Good To Know

  • Customize the cakes using your favorite herbs and spices. Try Old Bay seasoning or rosemary and garlic.
  • For an impressive and healthy appetizer, use a tablespoon to make bite-size cakes.