In one of our recent blogs, we discussed Foods To Fight The Winter Blues. There, we talked about how many of us can display bleak attitudes and the foods that can help combat these feelings. But how could we incorporate these foods into our daily regime? Here are some Mood Enhancing Recipes to utilize some of those ingredients.

Blueberry Peach Smoothie

Nutritional Information:

• Serving size: 1 cup
• Calories: 170.5
• Fat: 1.1 g
• Calories from fat: 6%
• Saturated fat: 0.1 g
• Protein: 3.2 g
• Sodium: 5.7 mg
• Total carbohydrate: 40.1 g

Ingredients:

• 2 cups frozen sliced peaches
• 1 cup blueberries
• 1 cup orange juice
• ½ cup (3 ounces) soft silken tofu
• 2 tablespoons honey

Instructions:

1. Place peaches and next 4 ingredients in blender and process until smooth.

Serves 3

Smoked Salmon Frittata

Nutritional Information:

• Calories: 132
• Fat: 8.2g
• Calories from fat: 16.5 percent
• Saturated fat: 3.7g
• Protein: 11.1g
• Sodium: 678.9mg
• Total Carbohydrate: 2.5g

Ingredients:

• 1 tablespoon olive oil
• 1/2 cup chopped red onion
• 4 ounces smoked salmon, roughly chopped
• 1 tablespoon capers
• 1 ½ cups egg substitute
• 1/4 cup 2% milk
• 1/4 teaspoon sea salt
• 1/4 teaspoon freshly cracked black pepper
• 1 (3-ounce) package cream cheese, cubed
• 1 tablespoon chopped chives

Instructions:

1. Preheat the oven to 350°F.
2. Heat olive oil in an 8-inch oven-proof sauté pan over medium heat. Add onion and cook until translucent but not brown, about 4 minutes. Add the salmon and capers and cook 1 minute, stirring occasionally.
3. Whisk eggs, milk, salt, and pepper until well beaten. Pour over salmon and stir gently with a rubber spatula, 30 seconds. Scatter cream cheese over the top and cook, without stirring, until the edges appear firm, about 3 minutes.
4. Transfer skillet to oven and bake until nicely browned and puffed, about 20 minutes.
5. To serve, invert onto a serving plate, cut into wedges and top with chopped chives.

Serves 6

Black-Eyed Pea Soup

Nutritional Information:

Serving size: approximately 1½ cups

• Calories: 222
• Fat: 8 g
• Calories from fat: 32.4%
• Saturated fat: 2 g
• Protein: 12 g
• Sodium: 483 mg
• Total carbohydrate: 26 g

Ingredients:

• 1 tablespoon olive oil
• 4 slices smoked turkey bacon, chopped
• 1 large onion, chopped
• 2 teaspoons garlic, minced
• 6 cups collard greens, roughly chopped
• 2 cups reduced-sodium chicken broth
• 1 cup water
• 1 (16 oz.) package frozen black-eyed peas (If you can’t find frozen black-eyed peas, pick up the canned variety. Just make sure to rinse them at least twice to reduce the sodium added to preserve them.)

Instructions:

1. In a large Dutch oven or soup pot, cook chopped bacon in oil until crisp and brown.
2. Remove from pan and set aside.
3. Cook onions in hot oil until translucent, about 3 minutes.
4. Add garlic and cook 30 seconds.
5. Stir in greens and cook 7 to 8 minutes or until wilted.
6. Add broth and water and bring mixture to a simmer.
7. Add peas and cook 30 minutes or until greens are tender.
8. Serve garnished with cooked bacon.

Serves 4

Turkey Rice Bowl

Note: This marinade is very strong, so you don’t have to marinate it too long: just 10 to 15 minutes at room temperature.

Nutritional Information:

• Serving size: 1 bowl
• Calories: 549
• Fat: 9.4 g
• Calories from fat: 15.4 percent
• Saturated fat: 4 g
• Protein: 40.4 g
• Sodium: 706.2 mg
• Total carbohydrate: 71.3 g

Ingredients:

• 1/3 cup hoisin sauce
• 2 tablespoons dark mushroom soy sauce
• 1 tablespoon mirin or dry white wine
• 1 teaspoon freshly grated ginger
• 1 teaspoon hot sauce
• 1 1/2 lbs turkey tenderloin
• 1 cup julienned snow peas
• 1 tablespoon vegetable oil
• 1 teaspoon toasted sesame oil
• 1 tablespoon toasted sesame seeds
• 4 cups hot cooked rice

Instructions:

1. Stir together first 5 ingredients. Pour 1/3 of mixture into a shallow dish.
2. Slice tenderloins into 1&1/2 to 2-inch-thick pieces and place in shallow dish with the prepared sauce, turning to coat. Let stand at room temperature for 10 minutes.
3. Heat indoor or outdoor grill to medium-high. Remove turkey from marinade, and discard marinade. Pat turkey dry with paper towels. Place on grill grate and cook covered, 5 minutes per side, basting twice with reserved sauce. Remove from grill and let rest 5 minutes before slicing.
4. In a large skillet, heat vegetable and sesame oil over medium-high heat. Sauté snow peas, stirring constantly, 3 to 4 minutes or until crisp and tender. Serve turkey with snow peas and cooked rice.

Serves 4

Grilled Honey Mustard Chicken

Nutritional Information:

• Serving Size: 6 oz.
• Calories:  232
• Calories from Fat: 60
• Total Fat: 7g
• Saturated Fat: 1g
• Monounsaturated Fat: 0g
• Polyunsaturated Fat: 0g
• Cholesterol: 74mg
• Sodium: 168mg
• Total Carbohydrate: 10g
• Dietary Fiber: 0g
• Sugars: 9g
• Protein: 32g

Ingredients:

• 1.33 lbs. boneless skinless chicken breast (cut into tenders)
• 2 tbsp. whole grain mustard
• 2 tbsp. honey
• 4 tsp. olive oil
• 4 tsp. lemon juice
• 1 garlic clove, minced
• 1/2 tsp. paprika
• Salt and pepper

Instructions:

1. Combine the mustard, honey, olive oil, lemon juice, garlic, paprika, salt, and pepper.
2. Marinate the chicken in this mixture for at least 2 hours (overnight is fine) in the fridge.
3. Preheat grill or grill pan. Grill on each for 4-5 minutes or until cooked through.
4. For baking: Preheat the oven to 425. Place on a prepared baking sheet. Bake for 18-20 minutes, flipping over once, or until cooked through. Cooking time can vary based on thickness.

Hopefully these, and other mood enhancing recipes and foods, can help bring you out of that winter funk. Of course, food alone won’t do the trick. Exercise, Vitamin D (which can be FREE, through a healthy, daily dose of sunlight) and/or staying socially active (in person, not always through your phone) can also be helpful.

If you or someone you know is showing serious signs of depression or mental illness, remember that there is help out there, such as the National Suicide Prevention Lifeline (1-800-273-8255), Substance Abuse and Mental Health Services Administration (SAMHSA) (1-800-662-HELP (4357) and SAD Support Groups.

For more nutritional information and your Free Consultation, contact TNT today.

tntgetfit.com

Email: information@tntgetfit.com  

Phone: 704-549-9550

Recipes courtesy of healthline.com and slenderkitchen.com

Healthy One-Pot Meals