Blowing snow, that’s what I’m seeing out my window as I’m typing this. Winter is here! As we slowly make our way toward Winter Solstice and welcome back brighter days, get into a good mood with food by adding these ingredients to your weekly meals and snacks.
There are a handful of good mood foods – especially if you’re prone to seasonal affective disorder (SAD) or are a woman over 40 and in perimenopause.
It’s no secret that some foods just plain ‘ole make you feel better. Foods such as chocolate, creamy casseroles, freshly baked bread, warm saucy pasta, or mashed potatoes all have key nutrients that give your mood a boost. Let’s look at some specific examples.
Chocolate is rich in magnesium, which according to research out of Norway, a country cloaked in darkness six months out of the year, has been associated with lower incidences of depression. Keep in mind that the higher the cocoa content of the chocolate, the greater amount of magnesium.
Try to aim for at least 70% cocoa content – the higher the percentage, the bigger the mood boost. I love any dark chocolate from Seattle-based Theo’s Chocolate Company or Boston-based Taza Chocolate. Both companies are bean-to-bar meaning that they source directly from cocoa farmers, pay them fair prices, and support community development projects within the countries from whom they source.
Nothing says comfort like a creamy casserole. Did you know that your favorite creamy turkey mushroom casserole includes a variety of good mood nutrients?
Mushrooms have a reasonable amount of vitamin D, which is essential when it comes to elevating moods. Typically your body makes vitamin D through skin exposure to the sun. But your body isn’t great about storing vitamin D – at least not enough to get you through the winter. So, it’s important to eat vitamin D-rich foods such as mushrooms or dairy from 100% grass-fed cows to replenish your vitamin D stores. If you’re not a fan of mushrooms or dairy, you can also supplement with vitamin D.
If you have leftover turkey from a holiday meal, consider making a classic, creamy casserole. You’ll do your mental health a favor! Turkey is rich in the amino acid tryptophan, which has been linked to better moods with less stress and anxiety according to recent studies. Perfect if you’re a woman in midlife!
If you need a quick easy vegetarian tryptophan pick-me-up, try 1/4 cup of pumpkin seeds. Ounce for ounce these green powerhouses contain even more tryptophan than the turkey.
Carbohydrate-rich foods like bread, pasta, and potatoes are also frequently listed as comfort foods. Such foods have been shown to increase serotonin, an important “feel good” neurotransmitter. It’s thought that shorter, darker days alter circadian rhythms or natural clocks. This can disrupt your natural production of serotonin, which can feel like increased anxiety or depression.
Not only will all the foods listed above improve your mood, but they also fuel your body to stay active during the winter months. Exercise, especially outside, has been shown to relieve stress, anxiety, and other symptoms of SAD.
No matter what your winter weather looks like, bundle up, play outside, and get cozy with a creamy casserole, crusty bread, and chocolatey dessert. Get started with the recipe below!
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Turkey & Wild Mushroom Casserole
Inspired by The Joy of Cooking, serves 4
2 cups cooked turkey
3 Tablespoons grass-fed butter
1/2 cup diced celery
1/3 cup thinly sliced onions
1/3 cup thinly sliced wild mushrooms (cremini mushrooms will also work)
3 Tablespoons whole wheat flour
1 1/2 cups turkey or chicken bone broth (see related bone broth blog post)
2 lightly beaten egg yolks
3 Tablespoons dry white wine
Prepare by cutting the turkey into cubes.
Melt butter in medium size pan over medium heat. Add celery, and onions and sauté until onions are translucent. Add in mushrooms, and sauté until soft. Sprinkle flour over the mixture and cook slowly for 5 minutes to toast the flour.
Gradually add turkey bone broth, stirring constantly until the mixture thickens. Remove the pan from the heart.
Stir in lightly beaten egg yolks and reserved turkey meat. Stir over low heat just long enough to let the sauce thicken slightly. Add in white wine, and stir to combine. Season to taste. Place the mixture in one large heated casserole dish, and top with minced pumpkin seeds and chopped parsley. Serve immediately with roasted potatoes or toasted whole-wheat bread.
