Recipes For Happiness

The foods we eat give us the nutrients necessary for good health. Our body runs on biochemical machinery (like the engine of a car) which requires the right fuel for optimal function. The neurotransmitters in our brain that contribute to our well-being and happiness require the right nutrient raw materials for their synthesis and conversion to help us stay happy, calm, and motivated to live our best lives.

We’ve gathered some recipes for happiness that have all the right nutrients to support these neurotransmitters and keep you fueled for wellness and success!

serotonin

Serotonin contributes to well-being and happiness, and helps with sleep cycles and digestive system regulation. Serotonin is made from the amino acid tryptophan, which can be found in high amounts in chia seeds, whole milk, sesame seeds, yogurt, pumpkin seeds, prunes, spirulina, raw cacao, wheat bread, and edamame beans.

Image source - Oh She Glows website

(Happy) health chia seed pudding:

https://ohsheglows.com/healthy-chocolate-chia-pudding/

*This recipe is made with chia seeds and cacao, which are both rich in tryptophan. Chia seeds have 202mg of tryptophan per ounce, and cacao has 18mg per ounce. Top with pumpkin seeds (121mg/oz) and sesame seeds (189mg/oz) for a tryptophan-packed snack when you need a serotonin boost!

dopamine

Dopamine is associated with feelings of pleasure and motivation; people tend to repeat behaviours that lead to dopamine release, so it is also associated with addiction. Dopamine is made from the amino acid tyrosine (which our bodies are able to make), but they require another amino acid - phenylalanine - in order to do so. Phenylalanine is an amino acid our bodies don’t make, so we need to obtain it through diet. Phenylalanine is found in high amounts in many high-protein animal products such as chicken, beef, eggs, fatty fish, dairy products, legumes, nuts, seeds, and spinach.

Image source - Against All Grain website

(dopamine-driven) healthy chicken parmesan

https://againstallgrain.com/2011/04/21/chicken-parmesan-with-spaghetti-squash/

*This recipe is made with chicken (1310mg of phenylalanine per 100g) and parmesan cheese (1870mg/100g). Add in some spinach and get ready to take on the day!

GABA

GABA is the calming neurotransmitter. GABA is made from the amino acid glutamate, which is excitatory and can actually increase feelings of anxiety. Vitamin B6 is necessary in the conversion of glutamate (excitatory) to GABA (calming) to help you maintain a relaxed and balanced mood.

Inage source - Nadia’s Healthy Kitchen website

crunchy (calm) pistachio bars

https://nadiashealthykitchen.com/5-ingredient-crunchy-pistachio-bars/

*This recipe is made with pistachios, which have 2.1mg per cup, which is the highest amount of Vitamin B6 per 100g - even compared to animal products. With a bit of serotonin-promoting chocolate, this is a happy snack!

Happy, healthy eating!

Dr. Jacalyn Sieben, ND

resources:

1. Mosconi, L. (2018). Brain Food.

2. https://ohsheglows.com/healthy-chocolate-chia-pudding/

3. https://againstallgrain.com/2011/04/21/chicken-parmesan-with-spaghetti-squash/

4. https://nadiashealthykitchen.com/5-ingredient-crunchy-pistachio-bars/

Healthy Ice Pops

Ingredients:

• 1 1/2 cups frozen raspberries or other berry of choice, defrosted

• 1/4 cup fresh mint leaves

• 1 1/2 tbsp lemon juice from one large lemon

• honey or maple syrup to taste

• 14 wooden popsicle sticks

Directions:

1. In a blender, puree together the frozen berries and mint. Add lemon juice and honey/maple syrup - taste the mixture for sweetness.

2. Spoon mixture into an ice cube tray and freeze for 30 minutes, or until partially frozen.

3. Insert wooden sticks and return trays to the freezer for another 3 hours minimum. Once fully frozen, enjoy!

Recipe adapted from Food Network’s Italian Ice Pops

Healthy Mediterranean Quinoa Salad

Ingredients

·         ½ cup extra-virgin olive oil

·         6 tablespoons red-wine vinegar

·         3 tablespoons chopped fresh oregano

·         1 ½ teaspoons honey

·         1 ½ teaspoons Dijon mustard

·         ¼ teaspoon crushed red pepper

·         3 cups cooked quinoa, cooled 

·         2 cups thinly sliced English cucumber

·         1 ½ cups thinly sliced red onion

·         1 cup halved grape tomatoes

·         ½ cup halved pitted Kalamata olives

·         1 can no-salt-added chickpeas, rinsed

·         3 cups baby spinach, arugula or mixed greens 

Directions

Step 1

Whisk oil, vinegar, oregano, honey, Dijon and crushed red pepper in a large bowl. Add quinoa, cucumber, onion, tomatoes, olives, and chickpeas. Toss gently to combine. Cover and refrigerate for 30 minutes.

Step 2

Add your greens, and gently toss to combine. Serve immediately.

Recipe adapted from EatingWell Mediterranean Quinoa Salad

Dr. Reid's Healthy Bone Broth Recipe

Homemade bone broth is rich in vitamins and minerals that are very easy for the body to absorb and helpful for healthy bones along with many other other physiological functions.

The broth can be used for making a soup, or frozen in small batches and used for adding to stews, chili or cooking grains to increase the nutrients content.

Basic Bone Broth Recipe

Ingredients:

1 chicken carcass - cooked or raw

6 cups of water

2 tbsp apple cider vinegar

1 onion, roughly chopped

4 cloves of garlic

Instructions:

Place the chicken carcass in a large pot and add water, vinegar and onions and garlic.

Bring the water to a boil.  Skim off any residue.

Turn the heat down and simmer for about 8 hours (until bones are soft/break easily)

You will need to add extra water a couple of times to keep it at the 6 cup mark.

Remove the veggies and chicken parts with a fine sieve or cheesecloth.

RECIPE FOR BREAST HEALTH

October is Breast Cancer Awareness Month!

Our doctors at Saskatoon Naturopathic Medicine can help you learn to eat foods to prevent breast cancer or reoccurrences of the disease.

Cruciferous vegetables contain nutrients that help with healthy estrogen metabolism and breast health. This family of vegetables includes the following: Arugula, Bok Choy, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Collard Greens and Kale. Indole-3-carbinol and sulforaphanes are the phytonutrients found in these vegetables that have anticancer properties. Aim to eat one serving per day of cruciferous vegetables and keep your breasts healthy!

Here is one of Dr Velichka’s favorite recipes which incorporates these vegetables into your diet.

Mashed Cauliflower with Kale

1 medium to large head of cauliflower

5 medium leaves of kale, washed and chopped

½ tsp fresh or dried dill

1-2 Tbsp of olive oil, ghee butter or coconut oil

Salt and pepper to taste

Parsley for garnish (optional)

Bring half a pot of water to boil. Add head of cauliflower and boil for 5 minutes until cauliflower is quite tender. Strain water from pot. Mash cauliflower with a vegetable masher or blend in blender. Mix in chopped kale and let wilt with the heat from the hot cauliflower. Add oil or ghee butter, dill, salt and pepper. Garnish with parsley. Enjoy!

This is a quick and simple way to include an extra serving of non-starchy vegetables to your main meal.

BERRY GOOD ANTIHISTAMINE SMOOTHIE

FEATURED RECIPE: BERRY GOOD ANTIHISTAMINE SMOOTHIE

This spring weather makes us crave this delicious smoothie berry much. It is full of quercetin and other bioflavonoids which help stabilize histamine responses and inflammation in your body. It can be used as a pretreatment for those moving into the allergy season over the next couple of months. Stock up on your natural antihistamine nutrients before the season hits! 

Berry Good Antihistamine Smoothie Recipe

½ cup blueberries
½ cup raspberries
½ apple (cored and sliced into blendable chunks)
½-1 Tbsp honey
2 Tbsp chia seeds
1 cup coconut milk or coconut water
Optional – 10-20 grams of protein powder of your choice              (whey, hemp, rice, soy, etc)
Ice as preferred (if using fresh berries)

Blend until smooth, then enjoy!
 

HEALTHY AVOCADO CACAO SMOOTHIE RECIPE

This smoothie was a big hit at our grand opening event in January. It is full of healthy fats and protein making you feel satiated until your next meal. The cacao nibs provide a great source of magnesium and help to satisfy your chocolate craving!

For an added touch, try adding a tablespoon of Goji berries. This superfood will provide additional antioxidants to your smoothie. We hope you enjoy!

AVOCADO ALMOND CACAO SMOOTHIE RECIPE

Ingredients:

- 4 dates (pitted)
- ½ avocado
- 10 oz pure coconut water
- 1 Tbsp almond butter
- 1 Tbsp raw cacao beans
- ice (optional)

Instructions:

1)    Place all ingredients in a blender.
2)    Blend starting on a low setting and then switch to a higher setting for about 1 minute.
3)    Serve in a tall glass and enjoy!