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8 Foods to Eat For Happiness When You're Feeling Down

8 Foods to Eat For Happiness When You're Feeling Down

Sometimes you just have one of those days where everything seems to go wrong. Nothing feels good. Nothing can improve your mood. The only thing you can think about is a nice hearty meal or a decadent dessert to drown your feelings in. This may seem like a great idea in the moment, but it'll only take you further down after. Skip the ice cream, bowls of cereal, and that entire box of pizza, and focus on eating your way to happiness the healthy way. Battling emotions associated with depression is difficult. It's not an easy fix. But cleaning up your diet and eating foods that can give you energy and a mood boost can really help.

 

 

Dark Leafy Greens

Leafy greens like kale and spinach are great at fighting against inflammation. "According to a study published in JAMA Psychiatry, severe depression has been linked with brain inflammation." Try incorporating a little bit into each of your meals like adding it into your smoothies and omelettes. One study even found that a diet rich in leafy greens led to sharper memory and slower decline. Give us all the greens, please!

 

Walnuts

The keto diet may just be onto something! These nuts are extremely rich in omega-3 fatty acids, and, according to a study from the British Journal of Psychiatry, this type of fat supports brain function and reduces depression symptoms. If you're looking for a happy state of mind, try snacking on a few of these at a time.

 

Coconut

Coconut seems to be everywhere right now and you can never have enough of it because number one, it tastes amazing. Number two, it's so versatile. And number three, which probably should be number one, coconut is a mood-boosting food. Just like avocados, coconut can stimulate dopamine and serotonin synthesis. These two are key for lessening anxiety and increasing appetite, two common symptoms of depression. MCT oil is the type of fat found in coconuts, and it can be easily added to any recipe. Just call it the happy ingredient!

 

Berries

Blueberries. Raspberries. Strawberries. Blackberries. You name it. These are an incredible source of antioxidants. One study done by the Journal of Nutritional and Environmental Medicine that said, "After two years, those who were treated with antioxidants had a significantly lower depression score." Not only that but berries are delicious, sweet, and refreshing, making them the perfect thing to snack on for a mood boost. Plus, the colors can only brighten your day.

 

Dark Chocolate

Because we're all looking for a reason to justify eating more chocolate, aren't we? Most of us turn to chocolate in times of mood swings, especially women when it's that time of the month and cravings hit. Well, there's some legitimacy to it because dark chocolate has been found to be a stimulator of those same endorphins that give you feelings of happiness and pleasure. Of course, don't overdo it, because too much sugar can give you that opposite feeling.

 

Avocados

The mitochondria may be the powerhouse of the cell, but avocados are the powerhouse of the entire human body! These beautiful babies are filled with loads of healthy fats. And believe it or not, even though protein gets all the talk these days, fats are just as important. Your brain needs fats in order to run smoothly. Avocados like to be called the happy fruit. According to Livestrong, "Avocados are rich in nutrients necessary for serotonin to develop and reach optimal levels in the brain." More serotonin equals more serenity!

 

 

 

Turkey

You might not have guessed this one because you all know far too well how turkey can make you feel. Sometimes it can make us really lethargic rather than energized, but this may all be a myth. Turkey meat is high in tryptophan. Our bodies need tryptophan to build up serotonin, a chemical that regulates both hunger and feelings of joy, according to CBS New York. Turkey is also high in protein, so it's perfect for getting your body moving, which is sure to make you feel better.

 

Sweet Potatoes

These guys are not just called SWEET potatoes for their taste. It's because they're sweet to the mind, body, and soul. The bright orange color that gets us so excited to cut into these comes from beta-carotene. Beta-carotene can also be found in other veggies like carrots and it helps to reduce any damage to the brain cells according to The Health Architect.

 

How to make Chocolate Cake

Chocolate Cake:

1 3/4 cups (350 grams) granulated white sugar

1 3/4 cups (225 grams) all-purpose flour

3/4 cup (75 grams) unsweetened cocoa powder (natural or Dutch-processed), sifted

1 teaspoon (4 grams) baking soda

1 teaspoon (4 grams) baking powder

1/2 teaspoon (2 grams) kosher salt

3 large eggs, at room temperature

1 3/4 cups (420 ml/grams) buttermilk, at room temperature

1/2 cup (120 ml/grams) corn, vegetable, safflower or canola oil

1 1/2 teaspoons (6 grams) pure vanilla extract

Chocolate Ganache:

8 ounces (240 grams) semi sweet chocolate, finely chopped (I used a chocolate with a 58% cacao content)

1 cup (240 ml/grams) heavy whipping cream (cream with a 35-40% butterfat content)

Peanut Butter Frosting:

3 ounces (85 grams) full fat (regular) cream cheese, at room temperature

1 cup (225 grams) unsalted butter, at room temperature

1/2 cup (60 grams) confectioners (powdered or icing) sugar, sifted

1 teaspoon (4 grams) pure vanilla extract

3/4 cup (185 grams) smooth peanut butter

2 teaspoons (10 grams) molasses (optional)

Garnish:

Chocolate Shavings or Grated Chocolate

Instructions:

Chocolate Cake: Preheat your oven to 350 degrees F (180 degrees C) and place the oven rack in the center of the oven. Butter, or spray with a non stick vegetable spray, two - 8 x 2 inch (20 x 5 cm) round cake pans. Then line the bottoms of the pans with parchment paper.

In the bowl of your electric stand mixer, fitted with the paddle attachment, (or with a hand mixer) beat the sugar, flour, cocoa powder, baking soda, baking powder, and salt until combined.

In another large bowl, whisk together the eggs, buttermilk, oil, and vanilla extract. On low speed, add 1/3 of the wet ingredients to the dry ingredients and beat until the mixture is a thick smooth paste. Add another 1/3 of the wet ingredients and mix, on low speed, until the batter is nice and smooth. At this point, scape down the sides and bottom of your bowl. Finally, add the rest of the wet ingredients and beat until incorporated and you have a smooth batter.

Evenly divide the batter between the two pans (about 670 grams in each pan) and bake for about 35 - 40 minutes or until a toothpick inserted into the center of the cake just comes out clean and the cakes are just starting to pull away from the sides of the pans.

Remove from oven and let cool on a wire rack for about 15-20 minutes. Then remove the cakes from their pans and cool completely on a greased wire rack before frosting. (The unfrosted cakes can be frozen for one month. Defrost in the refrigerator overnight.)

Chocolate Ganache: Place the chopped chocolate in a heatproof bowl. Set aside. Heat the cream in a small saucepan over medium heat. Bring just to a boil. (Can also heat the cream in the microwave, but watch carefully.) Immediately pour the boiling cream over the chocolate and allow to stand, without stirring, for a few minutes. Then, using a heatproof spatula, and starting in the center, stir the chocolate mixture in circles until the chocolate has melted and the ganache is nice and smooth. Immediately cover with plastic wrap, and let sit, at room temperature, until the ganache is of spreading consistency. This can take several hours (I let it sit overnight).

Peanut Butter Frosting: In the bowl of your electric stand mixer, fitted with the paddle attachment (or with a hand mixer), beat the cream cheese and butter, on medium speed, until smooth. Add the remaining ingredients and beat, on medium speed, until light and fluffy. (The frosting can be refrigerated for five days or frozen for about two months. The frosting will have to be brought to room temperature and rewhipped.)

Assemble: Cut the two cake layers in half horizontally (so you will have four layers of cake). Place one cake layer (top of the cake facing up) onto a 9 inch (23 cm) cake circle. Spread with about 1/3 (1/2 cup (160 grams)) of the peanut butter frosting. Place the next cake layer, cut side down, onto the peanut butter frosting and spread with about 1/2 cup (150 grams) of ganache. Top with another layer of cake and spread with another 1/3 (1/2 cup (160 grams)) of the peanut butter frosting. Finally, top with the fourth layer of cake, bottom of the cake facing up, and cover the entire cake with a very thin layer of Ganache (using a scant 1/2 cup (150 grams)) (this is called a crumb coat). Refrigerate the cake for about 30 minutes or until the Ganache has set. Once the Ganache has set, spread the remaining Peanut Butter Frosting on the top of the cake, using a spatula to create a swirl pattern. Place the cake in the refrigerator and chill until the peanut butter frosting is set (about 15 - 30 minutes). Then spread a very thin layer of Ganache on the sides of the cake and, if desired, press chocolate shavings or curls into the Ganache.

The finished cake can be covered and stored in the refrigerator for about three days or frozen (well wrapped) for about one month. (If freezing, defrost in the refrigerator overnight.) Bring the cake to room temperature before serving.

Serves about 12 - 14 people.

Protein Brownies

Makes 12

 2/3 cup almond flour
 1 scoop Whey Protein, chocolate flavor
 1 ½ cups chocolate chips, divided
½ cup coconut oil
2/3 cup coconut sugar
2 eggs
½ teaspoon vanilla extract cooking spray

 Preheat the oven to 350 degrees. Line an 8”x8” square pan with foil and coat with cooking spray. In a medium bowl, mix together the almond flour and protein powder. Place1 cup of the chocolate chips and the coconut oil in a bowl and microwave for 30 second increments until melted. Stir until smooth. Add the coconut sugar to the chocolate mixture and stir until combined. Add the eggs and vanilla to the chocolate mixture and stir until smooth. Fold the almond flour mixture into the chocolate mixture until thoroughly incorporated. Pour the batter into the prepared pan and sprinkle the remaining ½ cup chocolate chips over the top. Bake for 25-30 minutes or until a toothpick comes out clean. Cool, then cut into squares and serve.

Zucchini Brownies

Zucchini Brownies are so incredibly moist and fudgy AND flour-less and healthy! All in one bowl!

 Makes: 16 Brownies
Ingredients:
1 cup finely shredded zucchini (use the smallest blade on a cheese grater. It should look like a puree. Alternatively blend in a food processor). 6 tablespoons butter or ghee, melted 2 tablespoons coconut oil, measured in melted state 1 large egg ½ cup coconut sugar 1 tablespoon pure vanilla extract ¾ cup organic peanut flour ⅓ cup unsweetened cocoa powder 1 teaspoon aluminium-free baking powder ¼ teaspoon sea salt 4 squares dark chocolate of choice, cut into pieces .

 Instructions:
Preheat oven to 176°C | 350°F. Line a 8x8" baking pan with baking/parchment paper, or lightly grease with oil spray. Set aside. In a medium bowl, whisk together the zucchini, butter/ghee, oil, egg, sugar and vanilla until well combined. Add the dry ingredients; folding through slowly until just combined. The batter will be thick but shouldn't be dry. (It depends on how much liquid your zucchini has! If too dry, add 1-2 tablespoons of water). Fold in half of the chocolate chunks; pour batter into prepared pan; sprinkle remaining chocolate chunks over the top. Bake for 30 minutes or until the brownies spring back when gently touched. Allow to cool completely; cut into squares and chill to semi-set. If storing at room temperature they're best eaten within 2 days. If refrigerating, they last 3-4 days.

Chocolate Chia Protein Pudding

A simple treat that’s a healthier version of the classic chocolate pudding, and contains way more protein.

 Serves 2
 ¼ cup cocoa powder
 1/3 cup chia seeds
¼ cup maple syrup
1 scoop @lovellanutrition Whey Protein, chocolate flavor
2 cups of almond milk, coconut milk, or skim milk
¼ teaspoon vanilla extract
Optional garnishes: coconut whipped cream or Greek yogurt, raspberries, mint sprigs

 -
Place cocoa powder, chia seeds, maple syrup, protein powder, vanilla and almond milk in a bowl . Whisk until the mixture is smooth and cocoa powder has dissolved, approximately 2-3 minutes. Cover the bowl and place in the refrigerator for at least 2 hours or until mixture has thickened. Serve, topped with garnishes if desired.

Chocolate Chip Cheescake Cookie Dough Cups

INGREDIENTS Cookie Dough: ⅔ cup (250g) creamy almond spread/butter (or peanut butter) ⅓ cup natural granulated sweetener (or coconut sugar if not following lower carb) ½ teaspoon pure vanilla extract (optional) Pinch of salt ½ cup cream cheese, softened ⅓ cup Lilly's chocolate baking chips Chocolate Coating: 2 cups Lily's chocolate chips 1 tablespoon coconut oil Salt flakes (optional) . INSTRUCTIONS
 Cookie Dough:
In a medium sized bowl, combine the almond butter, sweetener (or sugar), vanilla and salt; mix until well combined. Add half of the cream cheese, mixing through until the 'batter' becomes creamy. Fold through the chocolate chips. Add the rest of the cream cheese, cutting it through to create a marble effect.

Chocolate Coating:
 Combine the chocolate chips and coconut oil together in a microwave safe bowl; microwave in 30 second increments, stirring in between, until fully melted. Alternatively, melt in a metal bowl over a pot of boiling water (being careful not to let any liquid into the chocolate or it will seize, until fully melted.

 Assemble:
 Line a 24-hole mini muffin pan with mini muffin liners. Pour 1 teaspoon of chocolate into the base of a liner, and using the back of the teaspoon, spread the chocolate evenly around the sides to create a 'cup.' Repeat with remaining chocolate and liners until all have been fully coated.
Freeze for 5-10 minutes or until fully set. Remove for the freezer; spoon about 1 teaspoon of 'cookie dough' into each cup and cover each cookie dough cup with the remaining melted chocolate, smoothing over with a spoon.
Freeze again and allow to set (approximately another 10 minutes), or allow to set at room temperature (it may take a little longer). Sprinkle with salt flakes (if using), and enjoy! Store in the refrigerator, or freeze for emergencies!