Menu Monday: Good Mood Food

April is National Humor Month!

So, today’s recipe has a focus  benefiting on the mood. If you’ve been feeling in a ‘funk’ and your mood needs a pick me up, consider adding more Omega 3 fatty acids to your diet, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While all omega-3s are healthy, your mood may get the most benefit from EPA and DHA, found in salmon, tuna, and other fatty fish.

Adding foods high in these fatty acids, in conjunction with other treatments, has been found to improve the mood of depressed patients or anxious patients. Swap animal protein like beef or chicken for salmon or tuna once or twice a week to up your intake of Omega 3s. Try this easy recipe, below. You probably have most of these ingredients in your cupboard. Tip: Consider using canola oil, which has a high smoke point which Is great for cooking, for even more Omega 3s.

 

 

Ingredients

  • 1 lb of salmon filet
  • 1/4 cup olive or canola oil
  • 4 tablespoons fresh lemon juice
  • 8 garlic cloves, crushed
  • 2 tablespoons finely chopped fresh dill

 

Instructions

1. Preheat oven to 375 degrees. Line a 4 sided baking sheet with aluminum foil. Place the salmon in the middle of the foil.

2. In a glass measuring cup, combine oil, lemon juice, garlic, and dill. Whisk together.

3. Pour butter mixture directly over salmon. Pull the sides and ends of the aluminum foil up and pinch together, covering the salmon completely.

4. Bake in the preheated oven for 15-20 minutes, or until the salmon flakes easily with a fork.

 

 

 


 

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– KEELEY MEZZANCELLO, MS, RD, CSCS

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