RECIPES: Did you know what you eat affects your mood?
Here are four eco-friendly,
energizing,
mood-enhancing
healthy and oh-so-delicious recipes for you.
These recipes were first published in my book Energy Eating, Peak Nutrition for Maximum Physical Performance, Brain Power, Body Strength and Mood Enhancement!
What makes these recipes eco-friendly? They’re vegetarian! Eating green is earth-friendly because it make the best use of the earth’s resources. Also, they’re light on sugar, which affects mood, and high in healthy plant-based protein, carbs, and fats that help improve your mood. Let me know if you’d like more mood-enhancing recipes.
Quick Black Bean Burritos
Need a speedy dinner? This dish pairs legumes and healthy carbs — and it’s ready in just 20 minutes.
Sauce:
1/2 onion, chopped
1 tsp. minced fresh garlic
1/2 tsp. ground cumin
One 14 1/2-ounce can diced tomatoes
1 to 2 Tbs. minced green chilies, fresh or canned, seeded
1/4 cup chopped fresh cilantro
Burritos:
Eight 10-inch flour tortillas, preferably whole wheat
One 15-ounce can black beans, drained and rinsed
1/2 red onion, diced
3/4 cup cooked brown rice
3/4 cup shredded reduced-fat sharp cheddar cheese (optional)
1/2 cup nonfat sour cream (optional)
1/2 avocado, diced
2 Tbs. fresh cilantro leaves for garnish
Sauce: Place the ingredients in a blender and puree until smooth, about 1 minute. Set aside.
Burritos: Preheat the oven to 350 degrees. lay a tortilla on your working surface. Spoon about 1/4 cup black beans across the center of the tortilla, followed by a tablespoon each of onion, rice, and cheese if using. Roll up and place the burrito seam side down in a 9-by-13-inch lightly oiled baking dish. Repeat with the remaining tortillas, onion, rice, and cheese.
Spoon the sauce over the burritos and backe for 12 minutes. Serve the burritos topped with the sour cream if using, avocado, and cilantro. Serves 4.
Spicy Sesame Noodles
I could eat pasta every day, especially soba. Yum!
1 pound whole-wheat soba noodles or regular linguini
1 Tbs. sesame oil
6 scallions, green parts only, sliced
1 red bell pepper, sliced
1 tsp. peeled and minced gingerroot
1/2 cup fresh cilantro leaves
1/2 tsp. cayenne pepper, or to taste
2 tsp. low-sodium soy sauce
1/4 cup toasted sesame seeds
Prepare the noodles according to the package directions. Drain. Transfer to a serving dish. Cover.
In a medium skillet, heat the oil over medium-high heat and saute the scallions, red bell pepper, and gingerroot for 2 minutes. Add the cilantro, cayenne, and soy sauce, and saute a minute more. Toss with the noodles. Sprinkle the sesame seeds on top. Serve warm or cold. Serves 6.
Strawberry Orange Ice
This refreshing meal-ender is a pretty, deep pink and vitamin-rich.
1 cup calcium-fortified orange juice
2 cups stawberries. fresh or frozen
1 Tbs. fresh lemon juice
1/4 cup granulated sugar (optional)
Orange slices for garnish
In a large bowl, combine all the ingredients except for the orange slices. Pour into a shallow, nonmetallic pan and freeze, stirring occasionally, until almost frozen, about 3 or so hours. (Freezing time depends on the shallowness of the container and the temperature of the freezer.) Spoon into four dessert dishes, garnish with the orange slices, and serve at once. Serves 4.
Raspberry-Peach Smoothie
A breakfast drink or dessert, this drink delivers choline-containing soy, betacarotene, calcium and other phytochemicals.
2/3 cup frozen unsweetened raspberries
1 peach, peeled, pitted, and frozen
1 banana, peeled and frozen
4 ounces reduced-fat soft silken tofu (or plain Greek yogurt)
1 1/2 cups calcium-fortified orange juice
Combine all the ingredients in a blender or food processor and puree until smooth. Makes 2.
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