Here is an eco-friendly,

 energizing,

mood-stabilizing

healthy and oh-so-delicious recipe.

It first published in my book Energy Eating, Peak Nutrition for Maximum Physical Performance, Brain Power, Body Strength and Mood Enhancement!

How does food stabilize mood? I’m so glad you asked. 🙂

A predominantly carbohydrate meal prompts your brain to increase serotonin, a neurotransmitter. Equation #1: Increased serotonin equals greater calm. A meal with a carb0-protein mix causes a tyrosine, also a neurotransmitter, to rise, and your energy increases. Equation #2: Increased tyrosine equals greater energy.

Energy and calm together spell g-r-e-a-t  m-o-o-d.

Here is a recipe that combines carbs and protein, so feasting on it will give you greater energy.

Next post: Two recipes for calm.

Quick Black Bean Burritos

 This dish pairs legumes and cheese with 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

1/2  cup nonfat sour cream

1/2 avocado, diced (optional)

2 Tbs. fresh cilantro leaves for garnish

Sauce: Place the ingredients in a blender and puree until smooth, about 1 minute. No blender? Mix well by hand. 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. 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, avocado if using and cilantro. Serves 4.

You Are Loved, Lucy