Mood-Boosting Recipes to Start Your Day

Written By: Roxane Shymkiw

Have you ever noticed feeling fuzzy or cranky by mid-morning after eating a sweet or high-carb breakfast? There is a strong connection between the foods we eat and how we feel, and what you fuel yourself with in the morning sets the tone for your mood and energy levels throughout the day. When we consume refined sugars, carbohydrates, or highly processed foods, it can cause a rapid spike in glucose followed by a drop in blood sugar levels, leading to fatigue, sluggishness, and irritability. Foods that support brain health can significantly impact your mood and focus.

Why does this matter? Food influences mood by impacting gut health and neurotransmitter production. Nutrients like tryptophan, B vitamins, omega-3 fatty acids, and fibre help regulate mood-related chemicals in the brain and support a healthy gut microbiome, which positively affects mood and mental well-being. Our mood is closely connected to blood sugar levels, inflammation, gut health, and brain chemistry, all of which are influenced by our diet. Starting the day with a balance of lean protein, healthy fats, fibre, and complex carbs provides the brain with what it needs to function optimally. These foods promote the production of dopamine and serotonin, our feel-good neurotransmitters that help regulate mood.

By starting with a few simple additions to your breakfast, you can feel calmer, more focused, and energized throughout the day. Here are a few ideas to help you fuel your day: one is perfect for those busy weekday mornings, and the other for a relaxing weekend meal.

Chocolate Chai Overnight Oats

The brain needs carbs to produce serotonin, and complex carbs like rolled oats help to maintain stable blood sugar levels, which reduces mood swings, energy crashes and irritability. Chia seeds and nuts are rich in omega-3 fatty acids, magnesium, and zinc, all of which play a role in supporting brain health and regulating mood. Raw cacao contains protective plant flavonoids that can promote feelings of calm and elevate your mood.

Servings: 1

Ingredients:

• ½ c rolled oats

• 1 tbsp chia seeds

• 1 tbsp hemp hearts

• 1 tbsp almond or cashew butter

• ½ c plain full-fat Greek yoghurt

• ½ c milk of your choice

• 1 tbsp raw cacao (or unsweetened natural cocoa powder)

• 1-2 tsp maple syrup or raw honey (adjust to taste)

• ¼ tsp ground cinnamon

• 1/8 tsp ground cardamom

• 1/8 tsp ground ginger

• ¼ tsp vanilla

• Pinch of nutmeg

• Pinch of Himalayan salt

Topping ideas: fresh fruit, cacao nibs, coconut flakes, seeds and nuts

Instructions:

1. In a jar or bowl, combine the oats, chia seeds, hemp hearts, cacao powder, spices and salt.

2. Stir in the Greek yogurt, milk, nut butter, sweetener, and vanilla. Mix well to combine.

3. Cover and refrigerate overnight (or at least 4 hours).

4. Before eating, stir well and add a splash of milk if it is too thick.

5. Top with your favourite fruit, nuts, or other toppings and enjoy!

Fresh Herb Green Shakshuka

Eggs are rich in protein and choline, which aid in the production of neurotransmitters linked to mood and memory. They also provide B vitamins that help manage stress and support brain health. Dark leafy greens contain antioxidants that reduce inflammation and protect the brain from oxidative stress.

Servings: 4

Ingredients:

• 2 Tbsp extra virgin olive oil

• 1 small onion, diced

• 1 green pepper, diced

• 2 garlic cloves. Minced

• ¾ tsp cumin

• 1 tsp coriander

• 1 bunch kale, thick veins and stems removed, roughly chopped

• 2 cups baby spinach

• ½ tsp Himalayan salt or sea salt

• Freshly ground pepper

• ¼ c water

• 4 large eggs

• 2 tbsp crumbled feta cheese

• ¼ c cilantro, roughly chopped

• 2 tbsp dill, chopped

• Avocado for serving

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Sauté the onion and green pepper for 3-5 minutes until the onion is translucent.

2. Stir in the garlic, cumin, and coriander and cook till fragrant, approximately 30 seconds.

3. Add the kale and cook until it softens, about 2-4 minutes. Add the spinach and cook just till it wilts.

4. Mix in the water and then make 4 wells in the vegetables. Gently crack the eggs into the wells.

5. Cover the pan with a fitted lid and cook until the egg whites are set and the yolks are cooked to your liking, about 5-7 minutes.

6. Scatter the fresh herbs and feta cheese on top and serve with avocado.

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