Nutrition For Depression

Here's a quick meal suggestion that's rich in Essential Fatty Acids, Tryosine, Tryptophan and B-Vitamins.

*A note about my recipes: I am an intuitive cook and therefore, my recipes are not meant to be followed to the letter. You may do so if you wish, but please feel free to add or omit if you are so inclined or if you have certain affinities, aversions or restrictions. Cooking and eating should be fun and creative--not boring and unimaginative.

*Time Saver:

-Make your grains ahead at the beginning of the week and use as needed.

-Prepare veggies ahead of time and store in a Ziplock freezer bag so they're ready to cook.

Simple Salmon, Oven-Grilled Asparagus, Coconut Bulgur, Mixed Green Salad with Goat's Cheese and Sunflower Seeds.

Simple Salmon

Preheat oven to 400 degrees.

Place 0.25 to 0.5 lb salmon fillets (depends on how many you're cooking for) in a glass baking dish.

On skin side, sprinkle sea salt and black pepper. Place skin side down in dish.

Add 2 or more cloves of finely minced garlic throughout dish.

Add ½ to 1 finely chopped onion throughout dish.

Add 1 tsp of Rice Vinegar or Apple Cider Vinegar to each fillet.

Marinate up to 24 hours.

Cover and bake at 400 degrees for 7 minutes and promptly reduce heat to 350 degrees.

Bake for an additional 5 -7 minutes. Look for flakiness and lightness of color to judge doneness.

Cooking times will vary depending on ovens.

Oven-Grilled Asparagus ( A fave of All Ages!! My daughter begs for this!)

Snap the ends off of 1-2 bunches of asparagus (compost them!) and rinse well.

Place in a freezer bag.

Add 1-2 Tbsp of Avocado Oil. Great for cooking at higher temperatures.

Add 1 tsp Turmeric, ½ tsp Red Chile Powder, 1 tsp Garlic Powder , 1 tsp Cumin and ½ tsp sea salt.

Rub Avocado Oil and spices evenly onto Asparagus from outside sealed bag. Marinate for 30 min to 48 hours.

Preheat oven to 350 degrees.

Place asparagus onto a foil-lined cookie sheet and distribute evenly.

Bake for 15 minutes or until asparagus tips begin to crisp. Serve immediately.

*You may also choose to drizzle on a little olive oil at this point.

Coconut Bulgur

Bring 2 cups of water and ½ tsp sea salt to a boil.

Reduce heat and add 1 cup of bulgur.

Cover and remove from heat.

Let stand for 15-20 minutes or until bulgur is fluffy and all of liquid is absorbed.

Serve onto plate and drizzle 1 tsp of Virgin Unrefined Coconut Oil onto bulgur. If you don't have Coconut Oil get some! OR use organic butter or ghee (clarified butter), olive oil, or flax seed oil.

If you're gluten-free, try Quinoa instead, since Bulgur is wheat. You can also substitute brown rice here. Whatever you decide, it's going to be awesome with the coconut oil.

Mixed Green Salad

Place bagged or loose mixed greens (washed) into a serving bowl.

Add a sprinkle of sea salt and black pepper and toss.

Add 1 TBSP Extra Virgin Olive Oil and toss to coat.

Add whatever you like and gently toss--chopped carrots, chopped green onions, sliced cucumbers, diced zucchini, diced apples, berries, walnuts, finely chopped celery, chopped tomatoes, chickpeas, sunflower seeds and crumbled goat's cheese.

Enjoy this delicious, mood elevating meal!

Blessings and Good Health,

The Gourmet Healer