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Mood enhancing meal and snack ideas

When you are feeling low your diet and exercise (at the appropriate pacing level for the stage of your illness) and some spiritual practice such as meditation and yoga can all help to uplift you. Cooking is a great time for mindfulness and these recipes are very quick so don't take up much energy. The recipes here have anti inflammatory omega 3 rich fish and hemp oil, as do the nuts and seeds which also have the feel good essential amino acids in them. The evidence for omega 3's enhancing aspects of brain function are becoming quite compelling. Blueberries and black grapes have a positive influence on brain the nervous system. The raw cacao powder in the hot chocolate which is made with almond milk or sometimes cashew milk, has anandamide in it, if you are familiar with Eastern spirituality the term Ananda is defined as 'bliss' and like PEA has a definite impact on the way we feel, it is actually a cannabinoid neurotransmitter that plugs into our 'bliss' receptors within the brain that stimulate a release of feel good endorphins. Theobromine the compound closely related to caffeine helps wake up the senses and gently increase energy and focus which gives us that happy buzzy boost that is similar to coffee but without the caffeine. Tryptophan in cacao beans is metabolised into two of the most important neurotransmitters of all called serotonin and melatonin for mood and sleep regulation. I put my vitamin D3 drops (the sunshine vitamin) in beside my yogurt or in with another fat, as it is a fat soluble vitamin that also helps with the absorption of our calcium.

Serves 2

Prep time - 5 mins

Cook time - 5-7 mins


20 prawns

Cup of broccoli

One red onion

6 portabello muchrooms

Half a large sweet pointy pepper

Half pack of beansprouts

Thumb of fresh ginger

Four garlic cloves

Handful of  fresh coriander

A few slices of chopped up green chili

tablespoon of fresh thyme

4 pinches of Himalayan salt

2-4 pinches of black pepper

Organic brown rice, pumpkin and ginger noodles

Drizzle of hemp oil for cooking


Chop up all ingredients and add the onion and broccoli to the wok cook on medium for two mins then add the rest of ingredients except for the fresh herbs. Cook the noodles and in pan of boiling water with a splash of oil and pinch of salt for 5 mins. Add the thyme and most of the coriander a minute before serving and then sprinkle the rest of coriander when the meal is on the plate. Qing Xiangyong!

Flap jacks

These give you a great boost mid afternoon!


100g oats

50g dates

20g pecan and cashew nuts

2 tbsps coconut oil 

3 tbsps honey

1 tbsp flaxseeds

Tiny pinch of Himalayan salt (optional) 


Mix together in a bowl then put into a square glass baking dish and cook in oven at 180 for 20-25 mins. Leave to cool for about 10 mins then cut onto squares, serve when cold.


Yogurt with cashew nuts, black grapes, blueberries, flaxseeds.


Hot chocolate made with organic raw cacao powder, almond or cashew milk, tsp of raw honey with cinnamon sprinkled on top (mood enhancing) or lemon verbena tea (good for anxiety and depression).