smoothie bowl
Breakfast,  Dairy Free,  Gluten Free,  Good Mood Food,  Paleo,  Vegan,  Vegetarian,  Whole 30

Mood Boosting Smothie Bowl (GF/DF/Paleo/V)

Seriously. This month has been crazy. Am I right? Between fears at work and in the community, my a because of the COVID pandemic, my anxiety has skyrocketed. That’s why I created this simple mood boosting smoothie bowl that is loaded with only the good stuff, specifically targeted to lift your mood. We all love a good smoothie bowl and trust me, this one is on point.

Mood Lifting Ingredients

Bananas: Known for their delicious flavor and creamy consistency, bananas are the star of the show here. I slice up some slightly green ones for extra prebotic fiber which has been linked to lower rates of depression. They are also high in Vitamin B6 which can help synthesize the feel good neurotransmitters dopamine and serotonin.

Berries: An antioxidant rich diet lowers your risk for depression. Berries specifically have been shown to lower this risk as well. They are particularly high in anthocyanins, which is what gives berries their rich hues. One study found diets rich in anthocyanins have a 39% lower risk of depression symptoms.

Organifi Red Juice Powder: This superfood juice powder is a must for any health addict’s kitchen. It’s loaded in adaptogens including Reishi, Cordyceps, Rhodiola and siberian ginsing. It’s loaded in fresh dried and ground fruits and vegetables. It can increase your metabolic rate, increase energy, help you manage stress, slows the aging process, supports hormone balance, neutralizes free radicals and lowers inflammation. Plus, this stuff is so delicious that frequently I just mix it into a big glass of water and drink it. Check it out and grab a discount here.

Almonds: Loaded in mood boosting nutrients such as zinc and selenium as well as the amino acid triptophan which helps to produce serotonin in the brain. One study found consumption of fruit and nuts to have a 23% decrease risk in depression. Lucky enough, this smoothie bowl has both.

Cacao Nibs: Cocoa and chocolate have a cascade of compounds that promote feel good chemicals in the brain. They also are full of flavonoids which is important for brain health and potentially mood regulation.

Probiotics: It has been shown that serotonin (a feel good neurotransmitter) is synthesized in the gut. Have you heard of the gut brain axis? In order to have a healthy mind, you have to start with a healthy gut. You can do this a few different ways. Empty a probiotic capsule in your blender. Add a bit of homemade coconut milk yogurt. Or, my personal favorite, add Nuzest’s new vegan protein powder made specifically for digestive disorders. It has an added probiotic for digestive health. Or add a scoop of UPLIFT Foods Daily Uplifter for a big dose of pre and probiotics. And did you know that if you add a digestive enzyme to any vegan protein, you can increase the amino acid absorption to almost as much as meat consumption? Pretty cool right? I take Doterra Terrazyme’s with all of my meals. You can check out these cool products here.

Omega-3 Fatty Acids: Touted as “antidepressants for the brain” omega’3’s are most commonly found in fatty fish but there are also some wonderful plant based sources such as chia seeds, hemp seeds, walnuts and flax seeds. Another great option is high quality algae. To learn a little bit more about what algae is good for and how to choose the right algae for you, check out my post here. Sprinkle your favorite on top of your smoothie bowl for a mood enhancing treat. Studies have shown that diets high in omega 3 are helpful for primary depression, mood disorders, bipolar, schizophrenia, suicidal thinking and self-harm.

smoothie bowl recipe

Good Mood Smoothie Bowl Recipe

The perfect blend of delicious ingredients to keep you happy and give you energy all day long!
5 from 1 vote
Total Time 5 mins
Course Breakfast
Servings 2 people

Ingredients
  

  • 1 banana, frozen
  • 1 cup frozen berries
  • 2 scoops Vanilla vegan protein powder with probiotics My favorites are Nuzest and Uplift Foods. Alternatively you could add a bit of coconut milk yogurt + your favorite protein powder.
  • 1/2 cup unsweetened coconut milk or almond milk

Toppings

  • 1/2 cup berries
  • 1/4 cup slivered almonds, hemp seeds, or chia seeds
  • 2 tbs cacao nibs
  • 1 scoop Organifi RED JUICE "thenutramom" for 15% off

Instructions
 

  • In a blender, place frozen fruit, organifi, protein powder, and yogurt (if using.)
  • Add a splash of unsweetened coconut or almond milk and blend. Continue to add a bit of liquid until you reach desired consistency. If you add too much you will have a smoothie so I try to add as little as possible and highly recommend a Vitamix blender for this.
  • Pour into bowls and add desired toppings: almonds, hemp seeds, chia seeds, cacao nibs, and berries. Eat immediately.

Notes

Recipe by Liz at https://www.thenutramom.com

References

Frontiers in Genetics. 2019. Current Understanding of Gut Microbiota in Mood Disorders: An Update of Human Studies.

Nutrition. 2016. Fruit and Vegetable Consumption and the Risk of Depression: A Meta-Analysis.

Frontiers in Pharmacology. 2018. Berry Phenolic Antioxidants – Implications for Human Health?

Current Opinion in Clinical Nutrition. 2016. Mood, Food, and Cognition: Role of Tryptophan and Serotonin.

European Journal of Nutrition. 2019. Does the MIND Diet Decrease Depression Risk? A Comparison With Mediterranean Diet in the SUN Cohort.

Nutrition Reviews. 2013. Effects of Chocolate on Cognitive Function and Mood: A Systematic Review.

Planta Medica. 2018. Mood Components in Cocoa and Chocolate: The Mood Pyramid.

Molecules. 2018. Dietary Polyphenol Intake and Depression: Results From the Mediterranean Healthy Eating, Lifestyle and Aging (MEAL) Study.

Cell. 2015. Indigenous Bacteria From the Gut Microbiota Regulate Host Serotonin Biosynthesis.

Behavioral Brain Research. 2015. Serotonin, Tryptophan Metabolism and the Brain-Gut-Microbiome Axis.

Linus Pauling Institute. 2009. Micronutrient information center: essential fatty acids.

 Harvard School of Public Health. The Nutrition Source. Ask the expert: omega-3 fatty acids.

Harvard School of Public Health. Omega 3 Fatty Acids for Mood Disorders.

Journal of Affective Disorders. 2002. Seafood Consumption, the DHA Content of Mothers’ Milk and Prevalence Rates of Postpartum Depression: A Cross-National, Ecological Analysis.

Journal of Clinical Psychiatry. 2006. Omega-3 Fatty Acids: Evidence Basis for Treatment and Future Research in Psychiatry.

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