Building a resilient and affectionate connection (whether with yourself and/or others) demands dedication and care, and what better avenue to achieve this than through mindful food consumption? Nutrition serves as a cornerstone in fostering a healthy and thriving relationship with oneself and the environment. As February heralds the month of LOVE, let’s incorporate these nourishing delights to elevate the experience.
In this blog article, Healthy U will showcase superfoods that possess the potential to amplify your relationship with… yourself and/or others, propelling it to new heights. Let's begin ...
(1) Love-Infused Strawberries
Infuse sweetness into your romantic dining experience with strawberries. These luscious red berries embody love and tenderness, making them an ideal addition to a romantic picnic or a memorable dinner. Beyond their delightful flavour, strawberries are a rich source of Vitamin C and folate, aiding in mood regulation and stress reduction.
What makes strawberries inherently romantic? In ancient Rome, strawberries were revered for their crimson hue, heart-shaped appearance, and innate sweetness, earning them an association with the goddess of love, Venus.
Give this recipe a try to add STRAWBERRIES to your menu!
Balsamic Strawberry Cannoli Dip
Ingredients:
For the cannoli dip:
1 ½ cups ricotta cheese
1 cup mascarpone cheese
¼ cup maple syrup
¼ cup powdered sugar
1 tbsp vanilla extract
½ tsp almond extract
½ cup mini chocolate chips - plus more for garnish
¼ cup chopped pistachios - plus more for garnish
2 tsp orange / lemon zest - plus more for garnish
Strawberries for dipping
For the balsamic reduction:
1 cup balsamic vinegar
Directions:
For the cannoli dip:
Combine ricotta, mascarpone, maple syrup, powdered sugar, vanilla and almond extract in a bowl, and mix until well combined.
Add the chocolate chips, pistachios and orange zest in the batter and as a topping.
Once the glaze is ready, drizzle and start strawberry dipping!
For the balsamic reduction:
Add 1 cup balsamic vinegar to a small saucepan. Bring to a rapid simmer over medium heat, then reduce to medium-low and cook at a low bubble, stirring occasionally, until thickened, about 15 minutes.
You will know it’s ready when it coats the back of a metal spoon.
Remove from the heat and let cool (it will continue to thicken).
NOTE: The reduction can be stored in an airtight container in the refrigerator for up to 3 months. If it hardens or becomes too thick, gently reheat with a spoonful of water to loosen.
(2) Brain Boosting Avocados
With its creamy consistency and nutritional profile, avocados contain a wealth of healthy fats that enhance brain function and elevate mood. Introducing this superfood into your diet may contribute to sharper cognitive abilities and increased happiness for both you and your surroundings, fostering more joyful and enriching interactions. Additionally, avocados provide essential nutrients such as fibre, B vitamins, potassium, and Vitamin K, C and E, pivotal for sustaining overall well-being.
Give this recipe a try to add AVOCADOS to your menu!
Chocolate Avocado Pudding Pie with Salted Almond Crust
Ingredients:
For the crust:
1 cup almonds
1 tbsp maple syrup
1/2 tbsp coconut oil
BLEND in food processor
For the pie filling:
2 ripe avocados, pits removed
4 tbsp cocoa powder
1 tbsp hemp seeds, optional
1/2 cup milk, I prefer unsweetened vanilla almond milk
4 tbsp pure maple syrup
1 tsp vanilla extract
BLEND above ingredients until thick and creamy texture
For topping: fresh berries, coconut whipped cream
(3) Put all of your eggs in a LOVELY basket
Eggs, an age-old symbol of fertility, are packed with essential vitamins B6 and B5, known for their role in hormone regulation, cognitive function and stress reduction. All signs point to YES for eggs.
Give this recipe a try to add EGGS to your menu!
Pomegranate Shakshuka
Ingredients:
2-3 cups pomegranate seeds
1 large white onion, thinly sliced
1 garlic clove, minced
½ tsp salt and garlic powder
4 eggs
Toppings: brie cheese, toasted pine nuts, thinly sliced fresh basil
(4) Decadent Dark Chocolate
Yessssssssssss - dark chocolate is a mood booster! Laden with potent compounds like phenylethylamine, which heightens endorphin levels, and anandamide, known as ‘the bliss chemical, dark chocolate has been shown to uplift mood and cognitive function. Moreover, it serves as a lavish source of antioxidants, iron, and magnesium, aiding relaxation when savoured mindfully. So, don’t gobble it all down, savour it instead.
Dark chocolate varieties with over 70 percent cacao content are especially abundant in phenylethylamine and anandamide, amplifying all of the benefits.
Give this recipe a try to add CHOCOLATE to your menu!
Tahini Chocolate Chip Cookie Dough Bites
Delicious no bake tahini chocolate chip cookie dough bites! These eggless, healthy cookie dough bites are vegan, dairy free, gluten free and naturally sweetened with just pure maple syrup and chocolate chips. Keep them in your freezer for an easy no-bake healthy dessert!
Ingredients:
1/2 cup tahini
2 tbsp coconut oil, melted and cooled
4 tbsp maple syrup
1 tsp vanilla extract
1/2 cup almond flour
2-3 tbsp coconut flour
1/4 tsp salt
3 tbsp chocolate chips
For the dark chocolate coating:
½ cup 70% dark chocolate bar melted with 1 tsp coconut oil
Instructions:
In a medium bowl, mix tahini and coconut oil together until smooth. Next stir in maple syrup and vanilla extract until well combined. Add in almond flour, 2 tablespoons coconut flour and salt and stir until a cookie dough consistency forms. Allow dough to sit for 5 minutes so that it thickens up. It should be doughy and moist but not overly wet; if it’s too wet add another ½ tablespoon of coconut flour. Stir in chocolate chips.
Grab about a tablespoonful of dough and roll into a ball and place on a baking sheet lined with parchment paper. You should get about 10 cookie dough balls. Freeze for 10-15 minutes.
While the cookie dough is freezing, break chocolate up into chunks and place into a microwave safe bowl with coconut oil. Microwave on high in 30 second intervals until chocolate is melted and smooth. Alternatively you can melt in a small saucepan over low heat.
Use a fork to dip each cookie dough ball into melted chocolate and stir to fully coat, then place the cookie dough ball back on the baking sheet. You likely will not use all of the chocolate. Freeze again for 10 minutes, then take back out of the freezer and use a spoon to drizzle the cookie dough balls with remaining melted chocolate for a pretty look on top. Place back in the freezer for 5 minutes, then enjoy! Makes 10.
(5) Give a little love to your ALMOND tree!
This mood-enhancing food serves as an excellent protein source containing tyrosine for neurotransmitter synthesis, along with magnesium, calcium, fibre, and Vitamin E. Vitamin E, functioning as an antioxidant, aids in combating free radical damage within the brain and has been linked to improvements in memory and cognition.
Enjoy almonds as a standalone snack, incorporate them into trail mix or granola, craft your own dairy-free almond milk, or utilize almond pulp in various delectable recipes.
Give this recipe a try to add ALMONDS to your menu!
Cheesecake Bites
Ingredients and Directions:
Layer #1
1 cup almonds
1 tbsp maple syrup
1/2 tbsp coconut oil
BLEND in food processor
Layer #2
1 pkg light cream cheese
1/2 cup greek yogurt (+ 1 tsp vanilla if plain yogurt)
2 tbsp maple syrup
BLEND with hand blender
Layer #3
1/2 cup chocolate chips
1 tsp coconut oil
MELT in microwave
To wrap up, integrating these superfoods into your menu can yield not only health advantages, but also enrich your relationship with yourself and/or others. Embrace the power of food in shaping your love narrative by adding these 5 foods to your grocery list this month!