Your mood is shaped not only by thoughts — but also by what’s on your plate. Explore how food and mindset work together to support your emotional well-being.
Why it helps: Whole grain oatmeal is slowly digested, stabilizing blood sugar. Bananas are a natural source of magnesium, and almonds are a source of brain-healthy fats
Cook oats in plant milk over low heat until creamy.
Stir in cinnamon.
Top with banana slices and almond butter.
Add flax or sweetener if desired.
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Warm Sweet Potato & Lentil Bowl with Tahini Dressing
Why it helps: Sweet potatoes are a source of vitamin B6, which helps regulate serotonin. Red lentils are rich in iron and protein, and tahini contains calming magnesium.
Roast sweet potato cubes with olive oil and spices (25 min at 180°C).
Cook lentils until soft.
Sauté greens lightly.
Combine all, drizzle with tahini dressing.
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Miso Soup with Tofu & Brown Rice Noodles
Why it helps: Miso is a fermented product that supports the gut, and therefore the psycho-emotional state. The seaweed and tofu broth is light but soothing.
Total Calories (per 2 servings): 310 kcal Protein: 14g | Carbs: 30g | Fats: 12g Per serving: ~184 kcal
Optional: handful of walnuts or dark chocolate chips
🥣 Instructions:
Preheat oven to 175°C (350°F).
Melt dark chocolate with oil. Let cool slightly.
In a bowl, whisk eggs, sweetener, and vanilla.
Add melted chocolate, cocoa powder, almond flour, and salt. Mix until smooth.
Pour into a small baking dish lined with parchment.
Bake for 15–18 minutes. Let cool before slicing.
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Lentil, Beet & Feta Salad with Lemon-Balsamic Dressing
Why it supports mood: Beets are high in betaine, which supports serotonin production. Lentils provide folate and iron, crucial for mental well-being. Walnuts and olive oil offer omega-3s that benefit brain health.
Roast or boil beetroot until soft, then let it cool and slice.
In a bowl, combine cooked lentils, beetroot, arugula, feta, and walnuts.
Whisk olive oil, lemon juice, balsamic vinegar, salt, and pepper in a small bowl to make the dressing.
Drizzle the dressing over the salad and gently toss.
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Avocado Cocoa Mousse with Berries
Why it supports mood: Avocados are rich in healthy fats and B vitamins that nourish the brain. Cocoa contains flavonoids and compounds that boost endorphins and dopamine levels, improving mood naturally.
