Monday, October 6, 2014

Healthy Recipes for The Winter Blues - SAD

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Calorie-dense foods may help IMPROVE mood and alleviate anxiety or stress - Comfort foods are generally sweet, fatty and calorie-dense, which may help temporarily IMPROVE mood and alleviate anxiety or stress.

Soups and stews are a terrific idea in the winter, as long as they are not cream-based or loaded with high-fat meat. Both generally have a lower calorie density because they are higher in water than many foods. And you can sneak vegetables into a savory winter soup or stew if plain or raw vegetables don't appeal to you during the colder months.

Many of you may be affected this time of year by the winter blues or by seasonal depression (Seasonal Affective Disorder – SAD). Studies show that people who are affected by SAD don’t have enough vitamin D and have lower level of tryptophan. For some reason more women than men suffer from this disorder.

Here are some great recipes for the winter blues to help with seasonal depression: 

Healthy Baked Salmon Recipe with Mushrooms


2 medium onions, sliced
4-6 pieces of wild Alaskan sockeye salmon
4 Portobello mushrooms, sliced
1 tbsp fresh parsley, chopped
1 tbsp fresh dill
one lemon
Sea salt and pepper


Preheat oven to 350 degrees. Put a layer of onions (half) on the bottom of a casserole, then put fish, then put mushrooms and the rest of onions on the top. Put parsley on top, and squeeze the lemon juice over all. Cover and bake for 30 minutes, or until the fish is ready in the middle (test with a fork.). Serve with lemon wedges.

Healthy Avocado Salad Recipe


3 avocados, diced
½ cup organic carrots, chopped
½ cup purple cabbage, diced small
1 clove garlic, minced
1 tbsp parsley, minced
1 tbsp dill chopped
2 tbsp sesame seeds
2 tbsp sesame oil
Juice of 1 lemon
1 pinch of Cayenne pepper
black pepper and sea salt to taste


Mix all ingredients in a bowl thoroughly.

Energy Boosting Curried Cauliflower Vegetable Soup Recipe


2 tsp olive oil
1 large onion, chopped
2 medium carrots, sliced 1⁄4 in. thick
2 tbsp curry powder
2 cloves garlic, minced
31⁄2 cups organic vegetable broth
21⁄2 cups spring water
2 organic medium potatoes (8 oz), cut in 1⁄2-in. pieces
3 cups frozen organic cauliflower florets
1 can organic (15.5 oz) chickpeas, rinsed
1⁄2 cup organic frozen cut-leaf spinach
Serve with: organic plain yogurt or sour cream


Heat oil in large saucepan over medium-high heat. Add onions and carrots; cook 4 minutes or until onions are golden and just tender.

Stir in curry powder and garlic; cook 30 seconds or until fragrant. Stir in remaining ingredients; cook, covered, 15 minutes or until vegetables are tender.

Mood Boosting Split Pea Soup Recipe

1 lb  organic dried green split peas
2 cups diced onions
1 1⁄2 cups diced carrots
1 cup diced celery
2 tsp minced garlic
1⁄2 tsp pepper
3 chicken bouillon cubes
11⁄4 lb Nitrate free ham


Put all ingredients and 7 cups spring water in a 51⁄2-qt or larger slow-cooker. Cover and cook on high 6 hours or low 12 hours until peas are very soft and fall apart. Remove ham. When cool enough to handle, cut meat off the bone, dice and return to soups. Serve with organic cornbread, or cut cornbread in cubes, toast in oven and serve as croutons.

Winter Fiesta Soup

2 tablespoons organic olive oil
1 onion chopped
1 medium organic carrot, diced
2 cloves minced garlic
1 tablespoon chili powder
1 tablespoon ground cumin
2 bay leaves
4 to 6 cups organic vegetable stock
24 ounces organic frozen diced plum tomatoes
12 ounces organic frozen diced mixed peppers
16 ounces organic frozen sweet corn
2 cups cooked organic black beans
Sea salt and fresh ground pepper


In a large soup pot, HEAT OIL over medium heat. Saute onions and carrots until tender. Add garlic and continue to saute until golden. Add the vegetable stock and spices and bring to a boil. Add the frozen tomatoes and frozen peppers and sweet corn. Simmer until the vegetables have defrosted. Add the beans and simmer another ten minutes. Remove the bay leaf before serving. Season to taste.

Bon Appetit!

Intuitively Yours,
Laurel ♥

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