5 Serotonin Boosting Recipes
During the winter time, the lack of sun and overwhelm from the holidays are just some of the many contributors to imbalanced serotonin levels, our happy hormone. One effective way we can increase our serotonin is through our diet. Foods don’t have serotonin in them, but foods do have Tryptophan. Tryptophan is an essential amino acid found in many protein-based foods and dietary proteins including meats, dairy, fruits, and seeds. It is a precursor of serotonin synthesis but must be obtained through diet because it cannot be synthesized by the body. In other words, tryptophan converts to serotonin in the brain, but that must be achieved through the diet.
The recommended daily intake for Tryptophan is 280 mg.
Below are 5 Serotonin Boosting Recipes that are quick, easy to prepare, and high in Tryptophan. Use these recipes anytime you are needing a boost to your serotonin levels. Recipes can be adjusted based on your dietary preference.

The Sunshine Smoothie (Vegan)
1/2 cup Blueberries
1 ripe Banana
1-2 handful of leafy greens(spinach and/or kale)
½ -1 cup Soy milk (dependent on preference of thickness)
1 tbsp. Almond Butter
1 tbsp. of Pumpkin Seeds
1 tsp Hemp seeds
½ tsp Flax meal
¼ tsp Spirulina
Instructions
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Add the leafy greens and blueberries to a blender and blend for 10 seconds. (Blending up the greens first allows them to break up more.)
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Add remaining ingredients to blender and blend until smooth.
*Optional: add ice to get a cold, crunchy-textured smoothie.

3 Mixed Nuts
1 cup-Pistachio Nuts
1 cup-Walnuts
1 cup-Almonds
Instructions
1. Combine all nuts in one bowl and mix.
Keep in an airtight container/jar
*Optional: Chop up walnuts and halve the almonds beforehand.

Salmon Quinoa Bowl (Dairy and Gluten Free)
3-4 oz Wild-caught Salmon (cooked to your preference)
1 large Egg (with yolk)
1 cup cooked Tri-blend Quinoa
1-2 handful of Leafy Greens (spinach and/or kale)
¼ cup Cooked Edamame
¼ cup chopped Almonds & Walnuts
½ Avocado
Instructions
1. Prepare the quinoa over the stove or in rice cooker.
2. Prepare your Edamame while the quinoa cooks.
3. Coat the salmon with an oil, then bake in the oven 400 °F for 9-12 minutes.
4. Cook your egg to your liking (hard-boiled is my preference for this recipe).
5. Chop up almonds and walnuts and slice up the avocado.
6. Once everything has cooked, make a bed of quinoa at the bottom of a bowl.
7. Add the salmon, edamame, leafy greens, and egg.
8. Top with the avocado and chopped almonds and walnuts.

Edamame Dip
(Gluten Free)
1 ¼ cup cooked Edamame
1 Avocado
½ cup low or Zero-Fat Yogurt
Juice of 1/2 Lemon
1/2 tsp Sesame Oil
1/2 tsp Chili Powder (optional)
Handful chopped Cilantro
A pinch of salt and pepper
Instructions
1. Simply blend all the ingredients in a blender or food processor. If the dip is too thick, you can add more yogurt to get the consistency you like, but it should be coarse, not smooth. Use it as a dip or serve on toast!

Lentil & vegetable Stew (Vegan)
1 pound of Lentils, soaked overnight and rinsed
1 chopped Onion
2 chopped Carrots
2 chopped stalks of Celery
1 chopped bunch of Kale, with ribs removed
1 chopped Sweet Potato
1 tbsp of Nutritional Yeast
8 cups of Vegetable Broth
2 tbsp of Avocado Oil
Chopped Parsley for garnish
Instructions
1. In a large pot, warm up the oil over medium heat, and add the onion, carrots, and celery. Sprinkle in salt and pepper and sauté the ingredients until soft and brown.
2. Add in the lentils, vegetable broth, kale, sweet potato, and nutritional yeast. Bring to a slight boil, stirring now and then to mix in the kale.
3. Lower the heat to medium-low, then cover, leaving the lid ajar. Simmer the stew, stirring as needed, until lentils become tender.
4. Garnish with chopped parsley.
Find all of these ingredients at the Co-op!
Preparation for Virtual Back to School
Although back to school is very different this year, it is helpful to plan out snack breaks and lunches. Meal prep so that school at home is smoother! Many of our Back to school favorites are on sale 8/21-8/23 for owners!
Back to Schoool Essentials
Meli Wraps are a ziplock and plastic wrap alternative. These beeswax wraps cling to bowls and work great for holding trail mix!
Stasher bags are ziplock 2.0. They are freezer, microwave, and dishwasher safe! These silicon master bags are great for snacks, soups, sandwiches, and more! Make soup in advance, portion out in these bags, and keep in the freezer. When you are ready to eat, place them in a pot of boiling water until thawed or throw in the microwave.
Be prepared with All Good hand sanitizer and sunscreen.
Love Bags makes tote bags, lunch boxes, and more. Best of all their fabric is 100% recycled plastics. Cleaning up the oceans with style!
Kleen Kanteen is a long-time favorite. We got in various sizes to ensure you can stay hydrated! They are insulated and will keep your water cool during this heatwave!
U-Konserve is great for meal prepping. We carry various sizes of these sustainable metal and silicone containers. Prep for the week and these containers stack nicely in the fridge!
Recipes:
Sandwiches
Salads
Snacks
Dip or Build
- Bell Peppers and Albacore Salad
- Taco Build (Sweet Potato or Mushroom)
- Pizza Build, use Naan, or make mini pizza dough!