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.
Explore Mental Wellness
Creamy Oatmeal with Banana & Almond Butter
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
370 kcal | Protein: 9g | Carbs: 45g | Fats: 15g
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Ingredients (1 serving):
½ cup rolled oats
1 cup oat or almond milk
½ banana, sliced
1 tbsp almond butter
Pinch of cinnamon
Optional: flax seeds, maple syrup
Instructions:
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
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Ingredients (2 servings):
2 tbsp white or yellow miso paste
3 cups warm water (not boiling!)
100 g tofu, cubed
1 serving cooked brown rice noodles
1 tsp grated ginger
A few pieces wakame (optional)
Scallions or sesame oil for topping
Instructions:
Warm water in pot (do not boil).
Dissolve miso in a cup with warm water, then stir into pot.
Add tofu, wakame, and ginger — simmer gently 5–7 min.
Add noodles before serving. Top with sesame oil or green onion.
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Dark Chocolate & Date Energy Bites with Walnuts
Why it helps: These balls are a real "hormone hug":
Dates are a natural source of glucose, which quickly feeds the brain and improves mood
Dark chocolate (70%+) stimulates the production of serotonin
Walnuts are a source of omega-3, which reduces anxiety
Cocoa is rich in magnesium and flavonoids, which reduce stress
Nutrition per 1 ball (out of 10):
Calories: 150 kcal
Protein: 3 g
Fat: 8 g
Carbohydrates: 17 g
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Ingredients (makes ~10 small balls):
1 cup soft Medjool dates (pitted)
½ cup walnuts
2 tbsp raw cacao powder
1 tbsp dark chocolate chips (optional)
Pinch of sea salt
Optional: cinnamon or vanilla extract
Instructions:
Blend all ingredients in a food processor until sticky and combined.
Roll into bite-sized balls.
Chill in fridge for 20–30 minutes.
Store in an airtight container for up to a week.
Serving Tip: Enjoy 1–2 as an afternoon pick-me-up with a calming tea like chamomile or tulsi.
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Creamy Broccoli & Cashew Soup
Nourishing, grounding, and full of nutrients that support your nervous system.
Nutrition (per serving):
Calories: ~290 kcal
Protein: 9 g
Fat: 20 g
Carbs: 18 g
Rich in: Magnesium, B-vitamins, fiber
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Ingredients (2 servings):
300 g broccoli (fresh or frozen)
1 medium potato (approx. 150 g)
½ onion
1 garlic clove
400 ml water or vegetable broth
30 g raw cashews (soaked for 2+ hours)
1 tsp olive oil
Salt & pepper to taste
Optional: squeeze of lemon for brightness
🥣 Instructions:
Heat olive oil in a pot, sauté onion and garlic until soft.
Add chopped potato and broccoli. Pour in broth or water.
Simmer until vegetables are tender (about 12–15 minutes).
Add soaked cashews and blend everything until smooth.
Season with salt, pepper, and lemon juice if desired.
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Nourishing Dark Chocolate Brownies
A feel-good dessert made with real ingredients to support your mood and mind.
Nutrition (per brownie):
Calories: ~180 kcal
Protein: 4 g
Fat: 10 g
Carbs: 16 g
Rich in: Antioxidants, magnesium, healthy fats
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Ingredients (8 small brownies):
100 g dark chocolate (70%+)
2 tbsp cocoa powder
2 eggs
100 g almond flour (or oat flour)
2 tbsp olive oil or coconut oil
3 tbsp maple syrup or honey
1 tsp vanilla extract
Pinch of sea salt
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.
Nutrition (approximate):
Calories: 380 kcal
Protein: 16 g
Fats: 16 g
Carbs: 38 g
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Ingredients (1 serving):
100 g cooked green lentils
80 g roasted beetroot (sliced or cubed)
30 g crumbled feta cheese
A handful of arugula or spinach
1 tbsp chopped walnuts
1 tsp olive oil
1 tsp fresh lemon juice
1 tsp balsamic vinegar
Salt and pepper to taste
Instructions:
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.
Nutrition (per serving):
Calories: 260 kcal
Protein: 3 g
Fats: 20 g
Carbs: 15 g
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Ingredients (2 servings):
1 ripe avocado
2 tbsp unsweetened cocoa powder
1–2 tsp maple syrup or honey
½ tsp vanilla extract
1–2 tbsp plant-based milk (almond, oat, etc.)
A handful of fresh berries (blueberries, raspberries, or strawberries)
Instructions:
In a blender or food processor, combine avocado, cocoa powder, sweetener, vanilla, and plant-based milk.
Blend until smooth and creamy. Add more milk if needed for texture.
