Oatmeal Chocolate Chip Breakfast Bars

Oatmeal Chocolate Chip Breakfast Bars

Oatmeal Chocolate Chip Breakfast Bars

These thick and chewy oatmeal bars makes a healthy breakfast or a delicious sweet treat that's guaranteed to keep you satisfied for hours.
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Breakfast, Dessert
Cuisine vegan
Servings 9

Ingredients
  

  • 2 Tbsp ground flaxseed organic
  • 1/2 cup soy milk unsweetened
  • 3 cups rolled oats organic, old fashioned
  • 1/2 tsp salt
  • 2 tsp baking powder
  • 1 cup peanut butter creamy
  • 3/4 cup maple syrup
  • 1 Tbsp vanilla extract
  • 3/4 cup chocolate chips non-dairy

Instructions
 

  • Preheat oven to 350 degrees
  • In a small bowl whisk together soy milk and flaxseed. Sit aside.
  • In a food processor, add 2 cups rolled oats, baking powder and salt, then process until it becomes a flour
  • Add peanut butter, maple syrup, flax milk, and vanilla extract. Process until thick batter forms.
  • Scrape down sides. Add in remaining oats and chocolate chips. Pulse 3-4 times to combine.
  • Add batter to a lined 8 x 8 baking pan. Bake for 25-30 minutes
  • Remove from oven and let sit 10 minutes or until cooled.

Notes

*Can substitute peanut butter out for another nut butter, of choice.
Keyword breakfast recipe, dessert recipe
Good Mood Foods to Fight the Blues

Good Mood Foods to Fight the Blues

When you’re feeling down, what do you do to improve your mood? Do you binge watch your favorite movies? Maybe you meditate or go for a run? Any of these can make you feel better or improve your mood temporarily.

But, what if you were able to eat a certain way every day that could reduce your risk for getting depression, or even improve a bad mood after it started? Would you want to know which foods are considered to be “mood boosting foods”? If so, keep reading.

Using Food to Protect your Mental Health

Many people experience depression at some point in their life. Depression can create a major obstacle to accomplish even the smallest of task and can contribute to chronic disease or make existing health problems worse.

When your mental health suffers, your entire body can feel the effects. Fortunately, evidence suggest dietary changes can improve your mood and quality of life and possibly prevent the need for medication intervention.

A study published in the British Journal of Psychiatry analyzed the dietary patterns and risk of depression in 3,486 participants over a five year period. Individuals eating whole foods reported fewer symptoms of depression compared to those who ate mostly processed foods.(1) In addition, when comparing a vegetarian diet verses an omnivorous diet, vegetarians reported better moods verses the meat eaters, according to a study published in Nutrition Journal. (3)

How can Food Affect your Mood?

We know that what we eat affects us physically, for example, food affects our energy levels, blood sugar, weight, etc. Your mental health may be just as affected by your diet as your physical health.

The relatively new field of “nutritional psychiatry” is finding that the foods and nutrients you eat can improve how you feel emotionally-both in the short and long term. This is because of the complex array of actions that nutrients and foods have on your overall health and wellness.

Food provides you with essential nutrients to make important mood-boosting compounds like serotonin, food feeds your gut microbes, and food can decrease or increase inflammation. Therefore, choosing nutrient dense foods are vital to optimize and protect all aspects of your health.  

Food is often referred to as “fuel” for your body, but actually, what and how you eat has a profound effect on almost every aspect of your physical and mental health. To keep it simple, think of it like this, calories provide fuel to give us energy to move, think, digest, breathe, etc.

Essential vitamins and minerals from food are used to make neurotransmitters (chemical messengers for our brains and nerve cells to transmit messages to each other). Fiber and some starches that is found in plant foods feed your friendly gut microbes that have their own nervous system which communicates with the brain to make neurotransmitters.

Neurotransmitters and Mental Health

Neurotransmitters have very important roles when it comes to moods. You may have heard of serotonin that has been linked with poor moods and depression when serotonin levels are low. The brain uses the amino acid tryptophan to produce serotonin, a neurotransmitter mostly responsible for feelings of well-being and happiness.

Several medications prescribed for depression try to improve levels of serotonin. Likewise, food can be used to raise serotonin levels, but without the negative side effects that many medicines cause such as nausea, diarrhea, or even weight gain.

Recent evidence shows that 90 percent of serotonin receptors in the body are located not in the brain, but in the digestive system. Therefore, it is vital to maintain a healthy gut. Tryptophan can be found in plant-based foods such as pumpkin seeds, leafy greens. watercress, sunflower seeds, mushrooms, broccoli, soybeans, and peas.

12 Antidepressant Nutrients

In 2018, in a study published in the World Journal of Psychiatry the authors created an antidepressant food score by conducting a systematic review to derive a list of Antidepressant Nutrients. They compiled a list of twelve nutrients that are considered to have “antidepressant” roles in the body. They include:

  • Folate
  • Iron
  • Omega-3 fatty acids (EPA and DHA)
  • Magnesium
  • Potassium
  • Selenium
  • Thiamine
  • Vitamin A
  • Vitamin B6
  • Vitamin B12
  • Vitamin C
  • Zinc

Top Anti-Depressant Plant Foods

The top four plant foods with nutrients known to support mental health are leafy greens, cruciferous vegetables, lettuces and peppers.

  1. Leafy Greens

Leafy greens are super nutritious and are especially high in folate, vitamin C, Vitamin B1, potassium, iron, magnesium, beta carotene, and various bioactive compounds. Examples of leafy greens to include in your diet include:

  • spinach
  • beet greens
  • watercress
  • mustard greens
  • turnip greens

2. Peppers

All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. All colors of peppers have nutritional benefits, however, red peppers may have the higher antioxidant and phytonutrient levels due to their ripeness. Vitamin C can help to fight off depression and anxiety. They are a good source of phytochemicals such as flavonoids and lycopene which may offer protection against heart disease and cancer. Examples of peppers to include in your diet are:

  • Bell Peppers
  • Jalapenos
  • Serrano Peppers

3. Lettuces

Eating leafy greens may slow mental decline. Lettuce may help in lowering cholesterol levels, moderating sleep, reducing inflammation, controlling anxiety, and may provide a consistent supply of antioxidants. As a rule of thumb, the darker the leaf the more nutrient dense. Four main categories of lettuce include:

  • Romaine
  • Iceberg
  • Loose Leaf
  • Iceberg

4. Cruciferous vegetables

Cruciferous vegetables are nutritional powerhouses. They have many health benefits and are rich in compounds known as glucosinolates, which may help to fight cancer. Certain enzymes in cruciferous vegetables may help protect cell DNA from damage. The chemical chromium this is found in cruciferous vegetables may increase your body’s levels of brain chemicals related to positive feelings, energy and alertness. Some examples of cruciferous vegetables to include are:

  • cauliflower
  • broccoli
  • Brussel sprouts
  • kale
  • cabbages
  • argula
  • radish

More Tips to Support Mental Health

  • Add a wide variety of colorful plants to your diet. More color, more nutrients.
  • Choose unsweetened fruits and vegetables over juices.
  • Add more fiber rich foods. More plants in your diet will naturally increase the fiber in your diet.
  • Add Whole grains and legumes which are high in fiber.
  • Include fermented and probiotics rich foods such as kefir, sauerkraut, pickles, miso, kimchi, etc.
  • Buy fermented and probiotic foods in the refrigerator section as these contain live active cultures.
  • Reduce sugar intake, by using less sugar and substitute with fruits like berries or cinnamon.
  • Avoid highly processed foods that are in high trans-fat, saturated fat, refined flours, and sugars which are linked to higher levels of inflammation.

To Sum It Up

The connections between what you eat and how you feel are strongly linked. Focusing on eating whole grains, vegetables, fruits, nuts, beans, legumes and seeds supports mood boosting benefits and may ward off depression. Ultimately, the benefits consuming a wide array of plant-based foods in your diet go far beyond improving your mood including reducing your risks for heart disease, diabetes and some types of cancers.

*If you are experiencing severe depression or other mental health issues, you may need additional therapies beyond food, if this applies to you, consult with your licensed healthcare provider.

5 Health Benefits of Hemp Seeds

5 Health Benefits of Hemp Seeds

Not to worry, these hemp seeds won’t get you high-but they will provide a lot of health promoting nutrients. While hemp is a variety of the cannabis (marijuana) plant, hemp seeds have little to none of the psychoactive compound THC that’s found in marijuana. Technically, the seeds are a nut and are super-nutritious in healthy fats, protein, fiber, and various minerals. They can be eaten raw, or used to make milk, oil, cheese substitutes, or protein powder.

1. May Help You Sleep Better

Hemp is very.high in magnesium, which is a mineral that naturally helps your muscles to relax and promotes restorative sleep. Its nutrient profile helps to support high quality sleep because the combination of the amino acid tryptophan and vitamin B6 which serves as a precursor for melatonin. To promote good quality sleep, I recommend consuming a serving a few hours before bed.

2. May Reduce PMS & Menopause Symptoms

Tired of the cramping, mood swings, and cravings? Hemp Seeds have essential fatty acids (EFA) which may help alleviate the vast majority of your PMS symptoms. Omega-3 fatty acids may reduce the psychiatric symptoms of PMS including depression, anxiety, and lack of concentration and may also reduce the somatic symptoms of PMS including bloating, headache, and breast tenderness. Because hemp seeds are high in GLA several studies have indicated that they may reduce menopausal symptoms too.

3. May Protect Your Heart

Hemp seeds contain high amounts of arginine, which turns into nitric oxide in the body. Nitric oxide makes your blood vessels dilate and relax which can lower blood pressure and reduce risk of heart disease. The gamma-linolenic acid found in hemp seeds has been linked to reduced inflammation which may decrease your risk of heart disease.

4. Can Improve Skin Disorders

Anti-inflammatory compounds in hemp seeds may help conditions such as atopic dermatitis and acne which can result from chronic inflammation. Acne may be linked to dietary causes and a deficiency in omega-3s. The high omega-3 content in hemp seeds may help to manage and reduce acne symptoms.

A 2018 review investigated the effects of dietary changes on skin diseases. While they found evidence that eating more omega-3s may improve symptoms of acne, determining the extent of the effect will need more research.

5. Provides A Great Source of Protein

A 30 gram serving (3 Tablespoons) of raw hemp seeds contains almost 10 grams of plant-based protein. They contain all nine essential amino acids and is well-absorbed by our bodies, according to research. Considering swapping the protein powders and add some protein-rich hemp to your smoothies or oats to switch it up.

Overall, hemp seeds are considered safe when eaten in moderation. However, if you are pregnant, taking anticoagulants, suffering from digestive issues, or recovering from cannabis dependence- discuss with your healthcare professional before adding them to your diet.

Massaged Kale Salad with Garlicky Chickpeas

Massaged Kale Salad with Garlicky Chickpeas

Looking for a nutrient-packed salad that’s both delicious and easy to prepare? Try this Massaged Kale Salad with Garlicky Chickpeas! With tender kale, crispy chickpeas, and a tangy tahini dressing, this salad delivers the perfect mix of flavors while offering plenty of health benefits.

Why You’ll Love Salad

This Massaged Kale Salad isn’t just a meal—it’s a health-boosting experience. Packed with ingredients that work together to nourish your body, it offers a delicious way to stay healthy. Let’s break down the science-backed benefits of each component in this nutrient-packed dish:

Why This Massaged Kale Salad is a Nutritional Powerhouse

This salad combines ingredients that aren’t just delicious—they’re backed by science for their impressive health benefits. Here’s a closer look at how this dish supports your well-being:

Kale: The Nutrient-Dense Superfood

Kale is among the most nutrient-rich foods, offering vitamins A, C, and K in abundance:

  • Vitamin A: Essential for eye health and immune function. A cup of raw kale provides 206% of the daily recommended intake of vitamin A. Research highlights vitamin A’s role in reducing the risk of age-related macular degeneration.

  • Vitamin C: Kale provides over 20% of the daily value of vitamin C, a powerful antioxidant that boosts immunity and aids collagen production for healthy skin and joints.

  • Vitamin K: With 684% of the daily recommended intake per cup, kale supports bone health by aiding calcium absorption and regulating blood clotting.

In addition, kale is loaded with antioxidants like quercetin and kaempferol, which have anti-inflammatory and anti-cancer properties. Studies suggest these antioxidants may reduce the risk of chronic diseases like heart disease and type 2 diabetes.

Chickpeas: The Plant-Based Powerhouse

Chickpeas offer a winning combination of plant-based protein and dietary fiber:

  • Protein: Chickpeas are an excellent source of protein, providing about 15 grams per cup. This makes them a great option for muscle repair and growth, especially for vegetarians.

  • Fiber: High in soluble fiber, chickpeas support gut health by feeding beneficial gut bacteria. Fiber also helps regulate blood sugar levels and reduces LDL cholesterol, lowering the risk of heart disease.

  • Minerals: Chickpeas are rich in magnesium, iron, and potassium, which are vital for maintaining energy levels, muscle function, and heart health.

Tahini: A Creamy Source of Healthy Fats

Made from sesame seeds, tahini is a nutritional gem:

  • Healthy Fats: Tahini contains monounsaturated and polyunsaturated fats that support brain function and improve cholesterol levels.

  • Minerals: It’s an excellent source of calcium and magnesium, both essential for bone density and cardiovascular health.

  • Antioxidants: Sesame seeds are rich in lignans, powerful antioxidants that combat oxidative stress and may lower the risk of heart disease.

Lemon Juice: The Citrus Powerhouse

This simple ingredient adds a nutritional boost:

  • Vitamin C: Just 2 tablespoons of lemon juice provide 25% of your daily vitamin C needs. This nutrient strengthens the immune system, improves collagen synthesis, and enhances iron absorption, particularly from plant-based foods.

  • Digestive Health: Lemon juice stimulates bile production, aiding in digestion and nutrient absorption. Its acidic nature helps break down food more effectively.

Garlic: The Heart-Healthy Flavor Booster

Garlic doesn’t just add a savory kick—it’s a medicinal powerhouse:

  • Anti-Inflammatory Properties: Garlic contains allicin, a sulfur compound with proven anti-inflammatory and antimicrobial effects. Studies show garlic supplementation can reduce markers of inflammation like C-reactive protein (CRP).

  • Heart Health: Regular consumption of garlic has been linked to lower blood pressure and improved cholesterol levels. In fact, garlic may reduce LDL cholesterol by 10-15%, according to clinical studies.

  • Immune Support: Garlic boosts the immune system by enhancing the activity of natural killer (NK) cells, helping the body fight off infections.

Ingredients for Massaged Kale Salad with Garlicky Chickpeas

For the Salad:

  • 10 ounces kale (organic; de-stemmed, rinsed, dried, and chopped)
  • 1 (15-ounce) can organic chickpeas (rinsed, drained, and dried)
  • 2 Tbsp extra virgin olive oil or avocado oil (divided)
  • 1/4 tsp salt
  • 2 tsp garlic powder
  • 1 tsp onion powder

For the Dressing:

  • 1/2 cup tahini (organic)
  • 1/2 cup lemon juice
  • 4 Tbsp maple syrup (organic)
  • 4 Tbsp Dijon mustard

Instructions

1. Roast the Chickpeas

To start, preheat your oven to 375°F. Toss the chickpeas with 1 Tbsp of oil in a medium bowl. Then, sprinkle them with salt, garlic powder, and onion powder, ensuring even coating. Spread the chickpeas on a baking sheet and roast for 15 minutes or until crispy. Set aside to cool slightly.

2. Prepare the Tahini Dressing

While the chickpeas roast, whisk tahini, lemon juice, maple syrup, and Dijon mustard in a small bowl until smooth and creamy.

3. Massage the Kale

Place the chopped kale in a large bowl. Drizzle it with 1 Tbsp of olive oil and a splash of lemon juice. Using clean hands, massage the kale for 2–3 minutes to soften the leaves and remove bitterness.

4. Assemble the Salad

Combine the massaged kale with roasted chickpeas in a serving bowl. Finally, drizzle the salad with the creamy tahini dressing. Serve immediately and enjoy!

Additional Tips

  • Add Texture: Sprinkle toasted nuts or seeds, such as almonds or sunflower seeds, for extra crunch.
  • Make It Meal-Prep Friendly: Store the dressing separately to keep the salad fresh for up to three days.
  • Warm It Up: Serve the chickpeas warm for a comforting twist.

With its vibrant flavors and nutrient-dense ingredients, this Massaged Kale Salad with Garlicky Chickpeas will become your go-to healthy meal. Try it today and experience the delicious blend of textures and tastes!

Massaged Kale Salad with Garlicky Chickpeas

A delicious kale salad that's quick and easy to make with a tangy homemade dressing topped with tasty chickpeas. A healthy go-to salad dish for any meal.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Entree
Cuisine Gluten Free, vegan
Servings 4

Ingredients
  

  • 10 ounces Kale, organic, de-stemmed rinsed, dried, chopped

Chickpeas

  • 1 15 ounce chickpeas, organic rinsed, drained and dried
  • 2 Tbsp EVOO or avocado oil divided
  • 1/4 tsp salt
  • 2 tsp garlic, granulated
  • 1 tsp onion powder, granulated

Dressing

  • 1/2 cup tahini organic
  • 1/2 cup lemon juice
  • 4 Tbsp maple syrup organic
  • 4 Tbsp dijon mustard

Instructions
 

  • Preheat oven to 375 degrees.

Chickpeas

  • In a medium bowl add chickpeas. Drizzle chickpeas with 1 Tbsp oil and coat well. Add salt, garlic powder, onion powder, Toss until all chickpeas are well coated.
  • Spread chickpeas on baking pan. Bake for 15 minutes or until desired crispiness. When done, remove from oven. Let cool 5 minutes.

Tangy Tahini Dressing

  • Add all ingredients to a small bowl and whisk until well combined.

Massaged Kale

  • Add chopped kale to a large bowl top with 1 Tbsp olive oil and lemon juice. With clean hands, massage for 2-3 minutes to soften the leaves.
  • Add massaged kale to bowl. Top with chickpeas. Drizzle with dressing. Enjoy!
Keyword chickpea recipe, healthy salad, kale salad
Italian Pasta Salad

Italian Pasta Salad

Italian Pasta Salad

This flavorful Italian pasta salad is made with tender penne pasta, fresh veggies, herbs and spices topped with a tangy homemade Italian dressing. Make ahead for a simple side dish to have throughout the week.
Prep Time 10 minutes
Cook Time 10 minutes
chill in refrigerator 30 minutes
Total Time 50 minutes
Course Lunch, Salad, Side Dish
Cuisine Italian
Servings 6

Ingredients
  

  • 12 ounce penne pasta or pasta of choice
  • 1 large red bell pepper chopped
  • 1 large yellow bell pepper chopped
  • 1 medium red onion chopped
  • 1 pint grapes tomatoes halved
  • 1/4 cup extra virgin olive oil
  • 1/4 cup red wine vinegar
  • 1 Tbsp parsley dried
  • 1 Tbsp oregano dried
  • 1 Tbsp basil dried
  • 1/2 tsp black pepper

Instructions
 

  • Cook pasta as directed on package. Drain. Add to large bowl,
  • While pasta is cooking, chop bell peppers, onions, and grape tomatoes.
  • Add all ingredients to large bowl, pour dressing over pasta and mix well.
  • Cover bowl and let sit in refrigerator for 30 minutes to let flavors marinate.

Italian Dressing

  • In a small bowl, whisk together oil, red wine vinegar, parsley, oregano, and basil.
Keyword healthy pasta recipe, Meal Prep, pasta salad, Vegan Recipe