In a good mood with delicious food? That's possible!
Had a bad day? Then you could certainly do with a mood booster. Did you know that some foods release the coveted happiness hormone serotonin? Here is the ultimate happiness menu for the whole day.
A kick start to the day: crêpes with yogurt and blueberries
Preparation time 40 minutes
This healthy breakfast gets you off to a good start with a smile on your face.
Use Greek yoghurt, which is particularly high in calcium and releases feel-good neurotransmitters in the body. I recommend spelt flour for the dough. It is a good source of the amino acid tryptophan, which contributes significantly to the production of serotonin . The tryptophan content of spelt is 180 mg per 100 grams, whereas wheat only contains 114 mg.
In any case, the fact that spelt does not seem to settle on the hips as easily as wheat should brighten your mood.
For 2 people you need:
For the dough
- 150 grams spelt flour
- 1 pinch of salt
- 1 tablespoon honey
- 2 eggs
- 40 milliliters of milk
- 60 grams of melted butter
For the filling
- 150 grams Greek yogurt
- 1 tablespoon honey
- 200 grams blueberries
Mix a pinch of salt into the flour. Mix the eggs with the milk and honey. Mix everything together, stir well and add the butter. Cover the bowl and leave the dough to rest at room temperature for half an hour.
Heat the clarified butter in a frying pan. Pour the batter into the pan with a spoon or ladle and swirl the pan so that the bottom of the pan is coated with a thin layer.
Then fry the crêpes on both sides until golden brown. Keep them warm in the oven until they are all done. Mix the yogurt with the honey and fill the crêpes with the yogurt and a handful of blueberries each.
Fun fact: More eggs thanks to spelt
Hens fed with spelt do not put on fat and lay more eggs than before.
Of course, you won't suddenly lay eggs by eating more spelt - but your mental and physical performance could increase noticeably.
Boost instead of soup coma: oven vegetables with wild salmon
Preparation time 45 minutes
This lunch is quick to make and provides you with valuable minerals and fatty acids, healthy protein and iodine.
Wild salmon is the ultimate fitness booster. It may be high in fat, but the fats are particularly healthy. Salmon oil contains the omega-3 fatty acids DHA and EPA, which have a mood-enhancing, anti-inflammatory and heart-protective effect. Mushrooms are also rich in tryptophan, and the spiciness of chili puts you in a good mood.
For 2 people you need:
- 250 g Alaska wild salmon
- 1 large zucchini
- 1 large bell bell pepper, red or yellow
- 300 g cherry tomatoes
- 150 g mushrooms
- 100 g feta cheese
- 2 cloves garlic
- some salt and pepper
- some chili oil
Wash the salmon fillet and pat it dry. If you are using frozen salmon, it is best to leave it to defrost overnight in the fridge. Season the fillet with salt and pepper and add herbs to taste.
Then cut the feta cheese into cubes, the zucchinis and mushrooms into thin slices and the peppers into strips. Halve or quarter the tomatoes and finely chop the garlic.
Mix the vegetables with the garlic, salt and pepper and a few dashes of chili oil. Spread the vegetables in a wide baking dish, place the salmon on top and drizzle with chili oil.
Finally, spread the feta cheese on top and pop it in the oven! After approx. 30 to 35 minutes at 180 °C top/bottom heat, the meal is ready!
Fun fact: Why does spicy make you happy?
Spicy food sends a signal to the brain that triggers pain. This pain reaction causes endorphins - the so-called happiness hormones - to be released. We feel more relaxed and happier.
Good mood with just 5 ingredients: Avocado with egg baked in the oven
Preparation time 20 minutes
The ideal dinner lets you go to sleep feeling good and wake up feeling even better.
Have you ever eaten avocado warm? Then now is the time. Not only do these tryptophan-rich happiness boosters taste even more intense this way, but in combination with eggs they also make a very balanced dinner that also provides you with a whole lot of vitamin D. This in turn is a mood booster and helps combat fatigue. Just one egg can cover 35 percent of your daily vitamin D requirement.
For 2 people you need:
- 2 avocados
- 4 eggs
- 1 lemon
- some salt and pepper
- Chili flakes
Cut the avocados in half and remove the stone. Drizzle both avocado halves with the juice of the fresh lemon.
Beat the eggs and add them to the place of the removed pit. Now season the egg and avocado with salt and pepper to taste and sprinkle with chilli flakes.
Bake in the oven at 180 degrees for 15 minutes and then enjoy this protein-rich, feel-good dinner!
How to trick the in-between hunger pangs: 5 tips
1. Have a good breakfast
A breakfast rich in protein and fiber will get you through the morning without cravings. Muesli with yogurt and fruit, wholemeal bread with cheese or a boiled egg are ideal.
2. Thirsty or hungry?
Always drink a glass of water before reaching into your pantry. We often confuse hunger with thirst.
3. Chew gum
A simple trick that helps to keep cravings at bay. The mint flavour minimizes the desire for sweets!
4. Do something else
Distract yourself when you get hungry. Make yourself a cup of tea, dance to your favorite song for 5 minutes or do a sun salutation on your yoga mat.
5. Leave the sweets in the supermarket
Sounds banal, but nothing is as effective. Because if you don't have anything in the house, you can't snack. One sweet you can always treat yourself to is dark chocolate.
Carline Krügl is a social pedagogue, nutritionist, systemic consultant and coach at the pme Munich office. Her work focuses on consultations and specialist lectures on topics such as sleep, resilience, digital balance, puberty and behavioral problems in children as well as nutrition.
