There are a variety of foods with beneficial nutrients linked to elevating mood.
Berries contain certain chemicals which mimic valproic acid (a mood-stabilizing medication).
Leafy greens have Folate, which has been known to regulate serotonin production.
Fatty fish, nuts and seeds contain Omega-3 fatty acids and alpha-linolenic acid (ALA)
which reduce inflammation and support the brain’s production of dopamine and serotonin.
Dark chocolate can also help to release serotonin and reduce cortisol (a stress hormone).

There are many ways to include mood-boosting, nutrient-rich foods to reduce the winter blues. Add simple recipes like these to your daily menu and see if they brighten your mood. They’re a hit with kids too!

As you focus on ways to be healthier in 2023, eating at least 2 servings of fish or seafood each week has great advantages. Fish offers high-quality protein with heart-healthy Omega-3 fatty acids. It also contains beneficial minerals including calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium. Many of these nutrients help to lower blood pressure and reduce the risk of a heart attack or stroke. The Omega-3 fatty acids may also decrease risk of depression, ADHD, Alzheimer’s and dementia, diabetes, plus arthritis or other conditions caused by inflammation.

• 2 Tbsps. olive oil
• 1 Tbsp. Cajun seasoning
• 4 tilapia fillets (about 1-1/4 pounds)
• 3 garlic cloves, chopped
• 1 large carrot, finely chopped
• 1 large jalapeño pepper, thinly sliced
• 1/2 small yellow onion, finely chopped

• 2 cups halved cherry or grape tomatoes
• 1/2 cup red wine vinegar
• 3/4 tsp. kosher salt
• 1/2 tsp. fresh ground black pepper plus additional for serving (optional)
• 1/4 cup chopped fresh green onions (optional)

To eat healthier, we add more servings of veggies to our diet. That may mean another side of veggies or salad with a meal, or even raw veggies as a snack. A fun and flavorful way to get another serving is to stuff them! Stuff ed peppers and pepper nachos are great options that will get you eating an extra serving of vegetables in a delicious way.

• 1 cup pearled farro, rinsed and drained
• 2 large green bell peppers, halved lengthwise and seeded
• 1/2 lb. 93% lean ground turkey
• 2 Tbsps. olive oil
• 1/4 cup chopped onion

• 1/2 cup chopped portabella mushrooms
• 1 can (14.5 oz.) Italian style diced tomatoes
• 1/2 tsp. salt
• 1/4 tsp. ground black pepper
• 1/3 cup grated Parmesan cheese

• 1 lb. 93% lean ground beef
• 1 pkt. (1 ounce) taco seasoning
• 3 large bell peppers, cut in 2-inch strips and halved lengthwise
• 1 cup drained and rinsed black beans
• 1/2 cup fresh or frozen corn kernels, thawed if necessary

• 1 cup shredded Cheddar cheese
• 1 avocado, peeled, pitted, and chopped
• 1 Roma tomato, chopped
• 1-1/2 cups shredded romaine lettuce
• 1/2 cup plain nonfat Greek yogurt

There’s truth behind that statement, since apples are loaded with powerful flavonoids, antioxidants, and fiber that protect the body. The more you include these crunchy sweet fruits within a healthy diet, the less you may need to see the doctor for illness or chronic health problems.

Don’t just snack on apples, add their sweet crunch to salads and other savory meals.

• 4 (3 oz.) chicken breasts
• 1 pkg. (10 oz.) salad greens
• 3 Tbsps. light balsamic vinaigrette
• 1/2 cup Kalamata olives, chopped

• 1/2 cup pistachios, chopped
• 1/2 cup mozzarella cheese, shredded
• 1 apple, sliced
• 1 cucumber, sliced

Recipe and image courtesy of HealthyFamilyProject.com.

• 4 pork chops
• 1-1/2 cups chicken broth
• 1 cup onion, sliced
• 1-1/2 cups mushrooms, sliced
• 1 cup fresh cherry tomatoes

• 1 can (about 15 oz.) white beans, drained
• 3 medium McIntosh apples, cored and julienned
• 4 Tbsps. coconut oil
• Garlic-salt and cayenne pepper to taste

Recipe (adapted) and image courtesy of MichiganApples.com.

Fresh salsa can be used in a variety of ways. Go beyond just snacking with chips. Top a simple cooked piece of chicken or fish with salsa. It provides a TON OF FLAVOR! Grab some fresh ingredients and start creating a new favorite. There are no hard-set rules for salsa making. Just begin with a traditional base of tomatoes or tomatillos, or a more creative one of pineapple, sweet potato, mango, carrot or whatever you have on hand.

Next, you’ll need something for some heat, such as fresh or dried peppers. Charring or roasting peppers brings out a smoky flavor. Then add traditional ingredients such as onion, garlic, salt and pepper. While cilantro is a standard addition, you can veer off to try mint, basil, oregano or other herbs. You may want to add a bit of oil into your salsa, too.

Texture is chef’s choice; for a smooth salsa, prepare in a blender, but if you prefer chunky salsa, hand-chop the ingredients. For a compromise, blend only half the ingredients. You can leave the ingredients raw for a bright, fresh flavor, or cook for a deeper, sweeter taste.

While assembling your salsa, think about balancing the colors and the textures, as well as the flavors such as sweet, spicy, salty, sour and savory. Use a splash of lemon and/or lime, a drizzle of honey, a handful of roasted corn kernels, or shredded radish or cabbage. Find a variety of recipes featuring salsa at InSeasonezine.com.

• 1 can (15 ounces) reduced sodium black beans, drained and rinsed
• 1 jalapeño pepper, seeded and finely chopped
• 1/2 mango, peeled, pitted and finely chopped
• 3/4 cup pomegranate arils

• 1/4 cup coarsely chopped fresh cilantro
• 1/4 cup finely chopped red onion
• 2 Tbsps. fresh lime juice
• 1/2 tsp. salt