5 Plant-Based Foods Proven to Boost Your Mood

As we find ourselves in the depths of January, facing what is often dubbed as ‘Blue Monday’ – said to be the most depressing day of the year – it’s more important than ever to focus on the little things that can uplift our spirits. Interestingly, the concept of Blue Monday originated in 2005 from a PR campaign by Sky Travel. The idea was to encourage people to take a holiday during the last full week of January, notoriously a gloomy time due to short daylight hours and post-holiday blues. However, it’s not just about booking a getaway; what you eat can also play a significant role in how you feel.

A wealth of research, including studies referenced by Dr. Michael Greger on NutritionFacts.org, indicates that certain plant-based foods can have a positive impact on our mood. Here, we explore five such mood-boosting foods and provide a vegan recipe for each to help brighten your Blue Monday and beyond.

1. Berries:

Mood-Boosting Benefits: Berries, like blueberries, strawberries, and raspberries, are rich in antioxidants and vitamins. According to a study highlighted on NutritionFacts.org, the consumption of berries is linked to a reduction in symptoms of depression.
Vegan Recipe: Berry Bliss Smoothie Bowl (full recipe below)
- Blend together a cup of mixed berries, a frozen banana, a handful of spinach, and a splash of almond milk. Top with granola, more berries, and a drizzle of agave nectar.

2. Nuts and Seeds:

Mood-Boosting Benefits: Nuts and seeds, especially walnuts and flaxseeds, are high in omega-3 fatty acids. Dr. Greger notes that omega-3s have mood-stabilizing properties.
Vegan Recipe: Walnut and Flaxseed Pesto Pasta (full recipe below)
- Blend walnuts, flaxseeds, fresh basil, garlic, nutritional yeast, and olive oil to make a pesto. Toss with your favorite pasta for a comforting meal.

3. Dark Leafy Greens:

Mood-Boosting Benefits: Spinach, kale, and other dark leafy greens are packed with folate, a B vitamin associated with mood regulation. NutritionFacts.org emphasizes the importance of B vitamins in mental health.
Vegan Recipe: Kale and Avocado Salad (full recipe below)
- Toss chopped kale, diced avocado, cherry tomatoes, and roasted chickpeas. Dress with lemon juice, olive oil, and a touch of salt.

4. Legumes:

Mood-Boosting Benefits: Beans, lentils, and chickpeas are excellent sources of fiber and protein. They help stabilize blood sugar levels, which can prevent mood swings. Dr. Greger highlights the benefits of legumes in maintaining overall health.
**Vegan Recipe: Hearty Lentil Soup** (full recipe below)
- Simmer lentils, diced carrots, celery, onion, and garlic in a vegetable broth. Season with thyme, cumin, and a bay leaf for a warm, satisfying soup.

Whole Grains:

Mood-Boosting Benefits: Whole grains like quinoa, brown rice, and oats are rich in complex carbohydrates, essential for serotonin production, a neurotransmitter that promotes a good mood. As per Dr. Greger’s findings, whole grains can play a role in enhancing mental health.
Vegan Recipe: Quinoa Stuffed Bell Peppers (full recipe below)
- Stuff bell peppers with cooked quinoa, black beans, corn, and tomato sauce. Bake until tender and top with avocado slices and fresh cilantro.

Each of these foods not only offers health benefits but also can have a positive impact on your mood, especially during the challenging winter months. By incorporating these ingredients into your diet, you can help counter the effects of Blue Monday and uplift your spirits. Remember, food is not just nourishment for the body; it’s also fuel for the soul, and these vegan recipes are a testament to that.

So, this Blue Monday, instead of letting the blues get you down, try out these mood-boosting recipes and give yourself a delicious reason to smile.

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Full Recipes

Berry Bliss Smoothie Bowl:

Ingredients:
- 1 cup mixed berries (frozen or fresh)
- 1 frozen banana
- A handful of spinach
- ½ cup almond milk
- Toppings: Granola, additional berries, agave nectar
Method:
1. Blend the mixed berries, frozen banana, spinach, and almond milk until smooth.
2. Pour the mixture into a bowl.
3. Top with granola, additional berries, and a drizzle of agave nectar.

Walnut and Flaxseed Pesto Pasta:

Ingredients:
- ½ cup walnuts
- 2 tablespoons ground flaxseeds
- 2 cups fresh basil leaves
- 2 cloves garlic, minced
- ¼ cup nutritional yeast
- ½ cup olive oil
- Your choice of pasta
Method:
1. In a blender, combine walnuts, flaxseeds, basil, garlic, and nutritional yeast.
2. Gradually add olive oil until the mixture becomes a smooth paste.
3. Cook pasta according to package instructions.
4. Toss the cooked pasta with the pesto sauce.

Kale and Avocado Salad:

Ingredients:
- 2 cups chopped kale
- 1 ripe avocado, diced
- ½ cup cherry tomatoes, halved
- 1 cup roasted chickpeas
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt, to taste
Method:
1. In a large bowl, combine kale, avocado, cherry tomatoes, and roasted chickpeas.
2. In a small bowl, whisk together lemon juice, olive oil, and salt.
3. Drizzle the dressing over the salad and toss well.

Hearty Lentil Soup:

Ingredients:
- 1 cup lentils, rinsed
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 large onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- ½ teaspoon ground cumin
- 1 bay leaf
Method:
1. In a large pot, sauté carrots, celery, onion, and garlic until soft.
2. Add lentils, vegetable broth, thyme, cumin, and bay leaf.
3. Bring to a boil, then reduce heat and simmer until lentils are tender, about 30 minutes.
4. Remove the bay leaf before serving.

Quinoa Stuffed Bell Peppers:

Ingredients:
- 4 large bell peppers, tops removed and seeded
- 2 cups cooked quinoa
- 1 cup black beans, drained and rinsed
- 1 cup corn kernels
- 1 cup tomato sauce
- Avocado slices and fresh cilantro for garnish
Method:
1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix quinoa, black beans, corn, and tomato sauce.
3. Stuff each bell pepper with the quinoa mixture.
4. Place stuffed peppers in a baking dish and bake for 25-30 minutes.
5. Garnish with avocado slices and fresh cilantro before serving.