If you're someone that struggles with mood, particularly in the winter months, you might want to consider consuming the following foods regularly:
Have you recently discovered a new food/ingredient that makes a great breakfast?
Cottage cheese has had a bit of a moment in 2024 and it’s here to stay. A rich source of lean protein, it can help you hit 30g protein at breakfast – for example, if you add 150g cottage to 2 scrambled eggs. A new way to use cottage cheese for 2025 is to add it to oats – yes you heard it here first! Adding cottage cheese to overnight oats along with a natural sweetener such as honey or maple syrup is delicious and protein rich. Throw in some chopped walnuts and figs to top and you have a delicious and satiating breakfast option that contains over 30g protein.
I’m also a huge advocate of a grain-free savoury breakfast, such as eggs. It is a great option for most people as it will fill you up, without spiking blood sugar levels. It really does help curb the sugar cravings and sets you up for a more balanced day and sustained energy levels.
Or, have you recently discovered a different way of cooking/prepping/eating a breakfast that has become your new go-to?
For those days when you’d prefer something less savoury for breakfast, baked oats are a must! Think of like a bowl of porridge, higher in protein and baked. It also saves you heaps of time in the morning as you can make several servings in one go. I have been enjoying these a lot recently - I tend to do this on a Sunday morning and one bake usually keeps my son and I going for 3-4 days in the week. I use about 200g jumbo oats, 2-3 eggs, 2 tbsp maple syrup, 1-2 tbsp flaxseed and chia seeds, 300ml almond milk and then usually add some grated apple, frozen berries, banana or even sweet potato, whatever you fancy!
Nutrition-Based Five-Minute Happiness Boosters by Jen Walpole:
Saffron
Add a pinch of saffron to your meals for its mood-enhancing benefits. Saffron contains compounds like crocin and safranal, which are believed to increase serotonin levels in the brain. Use it in simple dishes such as saffron-infused oats, yoghurt, or steep it in hot water to create a soothing tea. You can also incorporate it into savoury dishes like risotto or soups for a vibrant flavour and mood lift and it works really well with white fish such as cod.
Bone Broth
Sip on a warm cup of bone broth daily to support gut health and serotonin production, as a healthy gut is crucial for mental well-being. Bone broth is rich in amino acids like glycine, which can calm the nervous system, and gelatine, which supports the gut lining. Brands like Freja bone broth offer pre-made options that can be enjoyed in minutes—just heat and drink, or use as a base for soups or stews.
Dark Chocolate
Indulge in a small piece of dark chocolate (80% cocoa or higher) for a quick mood boost. Its flavonoids improve blood flow to the brain and enhance feelings of well-being. Dark
chocolate also contains phenylethylamine, which stimulates the release of endorphins, and a small amount of magnesium, known to calm the nervous system.
Oily Fish
Eating oily fish like tinned sardines or mackerel is a quick and nutritious way to boost mood, thanks to their high omega-3 content. Omega-3 fatty acids, particularly DHA and EPA, are linked to reduced inflammation and improved brain health. Swap out tuna for sardines or mackerel as a topping for a baked sweet potato or in a quick salad for a satisfying and mood-boosting meal.
Berries
Grab a handful of berries like blueberries, strawberries, or blackberries for a sweet and antioxidant-rich snack. These are high in flavonoids and folate, which help the brain produce serotonin and dopamine—neurotransmitters associated with happiness. Sprinkle them over yoghurt, add them to a smoothie, or simply eat them fresh for a quick and joyful pick-me-up.
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