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
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.)
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. 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
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.
1 ¼ cup cooked Edamame
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
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
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!
Dip or Build
- Bell Peppers and Albacore Salad
- Taco Build (Sweet Potato or Mushroom)
- Pizza Build, use Naan, or make mini pizza dough!
Five Tofu Marinades
It is important to note that all these recipes will work great with baked, grilled, panfried, or crumbled tofu. These recipes work great in rice bowls, with veggies like bok Chou, onions, snap peas, carrots, and broccoli, or in a creative taco! Let us know what you create by posting a picture and tagging @davisfoodcoop!
Sweet Garlic Baked Tofu
- 2 teaspoons finely grated fresh ginger
- 2 teaspoons finely grated fresh garlic
- 2 teaspoons warmed honey
- 2 teaspoons light soy sauce
- 2 teaspoons mirin
- 2 tablespoons water
- 2 tablespoons peanut or toasted sesame oil
- 1 block extra-firm tofu, cut into 3/4-inch cubes
- Preheat oven to 400ºF.
- Place the grated garlic and ginger in a medium bowl. Add the honey, light soy sauce mirin, water, and oil. Whisk well to combine all ingredients
- Place tofu cubes in a single layer in an 8×8″ glass baking dish. Take care not to crowd the pieces of tofu. Pour the marinade over the tofu pieces, turning them to coat well on all sides.
- Bake in the oven for 15 minutes. Rotate pieces and bake for 15 more minutes, checking periodically that the liquid has not completely evaporated. Remove from oven and serve hot with dipping sauce or use in stir-fries.
Taco Tofu (Crumbed or small cubed)
- 2 Tbsp Tomato Paste
- 1 Tbsp Water
- 1 tsp Smoked Paprika
- 1 tsp Cumin
- 2 tsp Chili Powder
- sprinkle of Cloves
- Salt and Pepper
- 1 Block Extra-Firm Tofu
- Best with diced onions and mushrooms!
- Mix tomato paste, water, and spices in a bowl. Add cubed or crumbled tofu and evenly coat.
- Heat cast iron with a little oil.
- Saute diced onions and mushrooms.
- Add tofu and cook on medium heat until onions are slightly translucent.
Ginger Baked Tofu
- 1 pound extra-firm tofu, sliced into 1/2-inch thick rectangles
- 1/4 cup sesame oil
- 1 tablespoon garlic, minced (2-3 cloves)
- 2 tablespoons fresh ginger, peeled and minced (2-inch piece)
- 1/3 cup soy sauce
- 1/3 cup Mirin (sweet rice wine)
- 1/4 cup maple syrup
- Preheat oven to 400ºF.
- Pat the tofu rectangles dry with a paper towel, and place on a sheet pan with a rim. Brush the tofu with the sesame oil. Bake for 30 minutes, flipping each piece over after 15 minutes. Carefully drain most of the oil from the sheet pan. Mix together the ginger, garlic, tamari, Mirin and maple syrup, and pour it over the tofu. Bake for another 15 minutes until the tofu is firm and the sauce has reduced. Remove from heat and serve, drizzled with the sauce from the baking pan and garnished with fresh minced ginger, sesame seeds and scallions.
Cilantro Lime Grilled Tofu
- 14-ounce block extra-firm tofu
- 1/4 cup soy sauce
- 1 bunch cilantro, washed and dried
- 1/3 cup fresh ginger, peeled and chopped
- 2 tablespoons vegetable oil
- 1/2 teaspoon toasted sesame oil
- 1 teaspoon white sugar
- 1/8 teaspoon sea salt
- 1 teaspoon lime juice
- 1/4 cup black or white sesame seeds
- Preheat grill to medium-high heat.
- Beginning at the short end, slice the block of tofu into 8 even rectangles. Lay the tofu on a baking sheet and sprinkle with tamari. Let sit, flipping once while preparing the pesto.
- Cut the stems off of the washed cilantro and puree the leaves in a blender or food processor with the fresh ginger, oils, sugar, salt, and lime juice. The resulting pesto should resemble a vibrant green smoothie.
- Lightly oil the grill. Using a metal spatula, place the tofu on the grill and cook for 2 minutes. Flip and grill for 2 minutes on the other side. Remove to a plate and let cool, then toss with the cilantro pesto and garnish with ½ cup sesame seeds, black or white. Serve at room temperature or refrigerate until ready to use.
- 12 ounces extra-firm tofu
- 1 tablespoon vegetable oil
- 3 tablespoons soy sauce, divided
- 3 tablespoons toasted sesame oil, divided
- 1 tablespoon ginger, minced
- 1 teaspoon garlic, minced
- 1/4 cup brown sugar, loosely packed
- 2 tablespoons Sriracha
- 2 tablespoons seasoned rice wine vinegar
- 3 tablespoons white miso
- Slice the tofu crosswise into 8 squares. In a large non-stick skillet, heat 1 tablespoon of vegetable oil over high heat. Add the tofu and sear until golden brown on each side. Reduce to medium heat, add 2 tablespoons of tamari, cook for 1-2 minutes, then flip the tofu and continue cooking until all the tamari is absorbed. Remove and reserve the tofu.
- In a medium sauté pan, combine 2 tablespoons toasted sesame oil, seasoned rice wine vinegar, Sriracha, 1 tablespoon tamari and brown sugar. Bring the mixture to a boil, whisking to blend in the sugar. Turn off the heat and whisk in the miso paste until smooth. Gently add the tofu to the sauce, flipping once to coat. Let sit.
Buying in Bulk
Reduce food waste and unnecessary packaging while saving bucks!
Why Buy Bulk?
Bulk buying is a great option for reducing waste and saving money.
When buying in bulk you also have more flexibility in the amounts that you purchase, this way you can get exactly what you need and avoid getting excess.
For example if a recipe calls for an ingredient that you know you won’t be using again anytime soon you can buy a small amount of that item in bulk as opposed to buying the typical packaged amount.
This way your ingredients will always be fresher too because you are buying as you need.
Alternatively bulk buying can be used to buy large amounts of an item to store at home for later use. This is a great option for dried goods like beans and grains because they store well and are much more affordable when purchased in bulk.
Whether you have a family to feed or are living with just one or two people, batch cooking is for you!
Batch cooking helps to make cooking less of a chore while also keeping your health on track by having home cooked meals prepared and ready to go.
When batch cooking you want to double or even triple your recipes in order to have leftovers to put in the fridge or freezer. Instead of cooking every night you can batch cook once or twice a week.
For example, you can cook up a big batch of quinoa and then use it in stir-frys, salads, soups, and grain bowls.
It’s important to keep in mind all food groups when batch cooking! Make sure to have a balance of protein, grains, fruits and veggies in every meal for optimum health.
How to Meal Prep:
Batch cooking and meal prepping go hand in hand.
Once you’ve batch cooked ingredients you can then come up with different recipes to use them in and prepare meals ahead of time.
Meal prepping is an investment that takes time while you’re doing it, but pays off immensely in convenience when you can grab a healthy home cooked meal to-go!
How to Freeze Fruits and Veggies
Wash fruits and sort for damaged fruit before freezing. Some fruits do best with a sugar or sugar-syrup preparation. Blueberries, currants, and cranberries do fine without sugar.
Here’s a trick for freezing delicate berries like strawberries or raspberries: Arrange them in a single layer on a baking sheet. Once frozen, transfer to a plastic freezer bag or container. You can also prepare delicate berries with sugar or sugar syrup.
For fruits that tend to brown, like apples, peaches, nectarines, and apricots, treat with ascorbic acid (Vitamin C).
To make an ascorbic acid wash: Dissolve 1/2 teaspoon of ascorbic acid powder (or finely crushed vitamin C tablets) in 3 tablespoons water. Sprinkle this mixture over the cut fruit.
An acceptable substitute: Slice the fruit and dip the slices in an acidulated water bath — about one-quart water plus a tablespoon of lemon juice — before drying and freezing.
If you are freezing fruits for smoothies, there is no need to make an ascorbic acid wash.
Strawberry Rhubarb Sage Empanadas (Rhubard freezes super well! Cut into the size you want in your future pies before freezing!)
The best vegetables for freezing are low-acid veggies. When freezing vegetables, first blanch them briefly in boiling water. Then quickly submerge the veggies in ice water to prevent them from cooking. Dry thoroughly on paper towel-lined sheet pans.
Why blanch? Blanching prevents enzymes from damaging color, flavor, and nutrients. Blanching also destroys unkind microorganisms that might be lingering on the surface of vegetables. Pack vegetables snuggly to avoid air contact.
If you are freezing vegetables for stock, there is no need to blanch.
Garren Vegetable Bake (Zucchini and Pea save very well in the freezer!)