BEET HUMMUS
Total time: 10 minutes
Makes 2 cups
Mood Boost: Folate
A deficiency in folate (vitamin B9) has been linked to depression and mental fatigue. One cup of beets provides 30 percent of your daily folate needs—just be careful not to overcook. Folate is lost through the cooking process.
INGREDIENTS
➤ 3 cups lightly steamed beets, cubed
➤ 3 ½ tsp lemon juice
➤ 1 large garlic clove
➤ 1 ½ Tbsp balsamic vinegar
➤ 1/8 cup olive oil
➤ 1 ½ Tbsp coconut oil, melted
➤ ½ cup tahini
➤ 1 tsp salt
➤ 1 tsp cumin
➤ Black pepper and cayenne to taste
Garnish:
➤ Fresh parsley or cilantro, chopped
METHOD
➤ Place all ingredients in high-powered blender or food processor and blend.
➤ Use spatula to scoop out hummus and serve with parsley or cilantro garnish.
➤ Serve with assorted raw veggies and crackers or pita wedges.
GOLDEN MILK SUPERFOOD ELIXIR
Total time: 5 minutes
Make 2 servings
Mood Boost: Curcumin
This compound found in turmeric has been shown to improve mood in several studies.
INGREDIENTS
➤ 10 walnuts
➤ 1 tsp chia seeds
➤ 2 Tbsp coconut butter
➤ 1 tsp maca powder
➤ 2 medjool dates
➤ 1 Tbsp maple syrup
➤ 1 ½ tsp cinnamon
➤ ¼ tsp ground ginger
➤ ½ tsp turmeric
➤ Pinch black pepper
➤ 3 cups hot liquid (water or herbal tea)
METHOD
1. Place all ingredients in blender, followed by hot liquid, and blend until smooth. Serve hot.
HEALING MISO NOODLE SOUP
Prep time: 10 minutes
Total time: 20 minutes
Makes 2 servings
Mood Boost: Sea Vegetables
These leafy greens from the ocean contain high concentrations of antioxidants. Studies have shown antioxidants can help reduce fatigue and risk of depression.
INGREDIENTS
➤ 3 cups water
➤ ½ cup dehydrated sea vegetables (try wakame, dulse, kelp, nori, or kombu)
➤ ½ cup fresh spinach, roughly chopped
➤ ½ cup mushrooms of choice
➤ ½ cup carrots, grated
➤ 2 heaping Tbsp chickpea miso
➤ 4 oz rice noodles
➤ 1 tsp lemon juice
Garnish:
➤ Fresh parsley or cilantro, chopped
➤ 1 avocado, sliced
➤ Green onions, sliced
METHOD
➤ Place water in a large pot and bring to a boil.
➤ Add sea vegetables, mixed veggies, chickpea miso, and rice noodles. Reduce heat to medium and continue cooking until everything is cooked, about 5-10 minutes.
➤ Stir in lemon juice.
➤ Divide soup into bowls. Top with fresh herbs, sliced avocado, and green onions. Serve.
PLANTAIN OAT PANCAKES WITH MAPLE-VAINILLA DRIZZLE
Prep time: 5 minutes
Total time: 10-12 minutes
Makes 2 servings
Mood Boost: Fiber
Fiber-rich foods like oats and plantains promote healthy gut bacteria and prevent leaky gut, a syndrome that can lead to chronic fatigue and increased stress.
INGREDIENTS
➤ 1 ripe plantain, peeled and chopped
➤ 1 cup zucchini, chopped
➤ ⅓ cup raw oats
➤ ¼ cup coconut or almond milk
➤ 1 Tbsp chia seeds
➤ 1 tsp cinnamon
➤ 1 Tbsp coconut oil (for cooking)
Maple-vainilla drizzle:
➤ ½ cup maple syrup
➤ 2 tsp pure vanilla extract
METHOD
➤ Place all ingredients in a blender and blend until smooth.
➤ Heat coconut oil in pan on medium-high until hot.
➤ Pour batter into heated pan to form desired number of pancakes.
➤ Cook pancakes until bubbles form on the surface and they are easy to flip. Flip pancakes and continue cooking until golden brown.
➤ Remove pancakes from the pan and plate. Top with Maple-Vanilla drizzle and serve.
CUCUMBER & AVOCADO "CEVICHE"
Total time: 10 minutes
Makes 4 servings
Mood Boost: Sauerkraut
Simply fermented cabbage, this gut-healthy ingredient contains probiotics, which have been shown to lower levels of cortisol, the hormone linked to anxiety and stress.
INGREDIENTS
➤ 1 cucumber
➤ 2 apples (Katie likes Gala)
➤ ½ cup red onion
➤ ½ cup cilantro
➤ 3 heaping Tbsp sauerkraut
➤ ½ cup lemon juice
➤ 1-2 avocados
➤ Salt and pepper to taste
METHOD
➤ Chop cucumbers, apples, red onion, cilantro, and avocado, then add to a bowl.
➤ Spoon out sauerkraut into mix.
➤ Juice lemon and add to bowl.
➤ Mix well to evenly coat.
➤ Add salt and pepper to taste.
➤ Eat on its own or serve with tortilla chips.
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