I found a list of get-happy foods in Woman’s Day Magazine recently. Unfortunately, chocolate didn’t make the list. WHATEVER! All I know is Husband will be in BIG trouble if he ever offers me a can of sardines when I’m PMSing! Anyway, here it is…snacks to boost your mood:

The Best Get-Happy Foods
-from Woman’s Day Magazine, by Abigail L. Cuffey

Fight stress and depression with five nutrient-buffed snacks. Sorry, ice cream isn’t on the list! But the following foods do have nutrients that can help fight stress and depression, says Elizabeth Somer, RD, author of Eat Your Way to Happiness.

Oranges, lemons and other citrus fruits:
Mood-Boosting Ingredient: Vitamin C
This vitamin helps you cope better in stressful times by lowering your levels of stress hormones. If you get a lot regularly, you’ll feel calmer during tough situations.

Nuts:
Mood-Boosting Ingredients: Vitamin E, arginine (an amino acid) and magnesium
A handful of nuts will keep you full and satisfied because they have a low glycemic index-which means they don’t jack up your blood sugar levels and cause mood swings. It also makes you feel good to eat something that seems decadent (they’re considered a little bit naughty because they’re high in fat) but actually has health benefits.

Leafy greens:
Mood-Boosting Ingredient: Folic Acid
Research has shown that the folic acid in leafy greens such as kale and spinach can reduce depression and even improve blood flow to the brain. If you’re not eating at least one serving per day you’re more than likely low in folic acid, so try getting more or consider taking a multivitamin that contains it.

Salmon:
Mood-Boosting Ingredient: DHA (an omega-3 fatty acid)
The omega-3s in fatty fish such as salmon, mackerel and sardines have been found to improve your mood while lowering the risk of depression and age-related memory loss. The depression link is so strong that American Psychiatric Association suggests that anyone taking antidepressants and/or going through therapy also boost her intake of omega 3s.

Dried cherries:
Mood-Boosting Ingredients: Potassium, magnesium and vitamin C
These nutrients all work to curb your body’s stress response. Dried cherries also keep your brain healthy because they’re packed with antioxidants (including vitamin C), which prevent damage to your brain cells that can lead to memory problems.

Tags: citrus, dried cherries, foods to boost your mood, get happy foods, leafy greens, mood lifters, nuts, salmon

As much as I love trying new recipes, there’s a few I make over and over again because they are delicious and reliable. Grilled Citrus Salmon is one of those recipes. It’s simple yet special enough to serve at a dinner party. If you don’t have a grill, no big deal…just bake it in the oven. Enjoy!

p.s. I know it’s not the best photo. We had company over for dinner and I was in a hurry to serve the salmon. As always, the salmon was a hit!

Grilled Citrus Salmon
- recipe from From Portland’s Palate, A Collection of Recipes from the City of Roses
The Junior League of Portland, Oregon

Makes 6 servings.

1 ½ Tbl. freshly-squeezed lemon juice
2 Tbl. olive oil
1 Tbl. butter
1 Tbl. Dijon mustard
4 garlic cloves, minced
2 dashes cayenne pepper
2 dashes salt
1 tsp. dried basil
1 tsp. dried dill
2 tsp. capers
3 lbs. fresh salmon fillets

In a small saute pan over medium heat, combine lemon juice, olive oil, butter, mustard, garlic, pepper, salt, basil, dill, and capers. While stirring, bring to boil. Reduce heat and simmer for 5 minutes.

Place salmon fillets skin-side down on a piece of heavy-duty foil with edges folded up, to make a pan. Pour sauce evenly over fish.

Place fish on grill and cover with lid.

Barbecue over medium-hot coals for 10-12 minutes, depending on thickness of fillets. Fish will be flaky and light pink in color when cooked.

Note: As an alternative, wrap fish in foil and bake in a 350 degree oven for 15-20 minutes.

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Tags: capers, dijon mustard, garlic, Grilling/BBQ, lemon, olive oil, salmon

If you like the flavors of wasabi and ginger (which I do!), you’re going to love this recipe! You get a little zip from the wasabi without it knocking your head off, plus a little zing from the ginger and lime. This is a great summer recipe, and tastes like something you’d order in a restaurant!

The salmon cooks quickly on the grill so don’t wander off or you might end up with blackened, over-cooked salmon (not tasty!). For the mayonnaise mixture, add the wasabi paste last, tasting as you add it until you get the flavor/zip factor that you like. Enjoy!

Grilled Salmon with Wasabi-Ginger Mayonnaise
-recipe from Fine Cooking Magazine

You can find wasabi paste and powder at Asian groceries, or try the Asian section of your supermarket. Serves four.

1-1/2 limes
1/2 cup mayonnaise
1-1/2 Tbs. wasabi paste; more to taste
2 tsp. finely grated fresh ginger
Kosher salt and freshly ground black pepper
4 6-oz. skinless salmon fillets
Vegetable oil for the grill

Prepare a medium-hot grill fire (be sure the grill grate has been scrubbed clean with a wire brush).

Cut the half lime into four wedges and set aside. Finely grate the zest from the whole lime. Cut the zested lime in half and squeeze the juice from one half into a small bowl (save the other half for another use). In a medium bowl, combine 1 tsp. of the lime juice with the lime zest, mayonnaise, wasabi paste, ginger, and 1/4 tsp. salt. Stir to combine. Taste and add more wasabi paste if you’d like a zippier flavor.

Run your finger along each salmon fillet to feel for tiny bones; use tweezers or needlenose pliers to pull out any that you find. Season the fillets lightly with salt and pepper. Spoon about 2 Tbs. of the mayonnaise mixture onto the salmon fillets and refrigerate the rest. With your hands, spread the mayonnaise in a thin layer over all sides of the fillets.

When the grill is ready, oil the grill grate using tongs and a paper towel dipped in oil. Grill the salmon until crisp and slightly charred on one side, about 4 minutes. Turn and continue to grill until the salmon is just cooked through, another 3 to 6 minutes. Serve the salmon topped with a dollop of the mayonnaise and a lime wedge on the side. Pass the remaining mayonnaise at the table.

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Tags: ginger, Grilling/BBQ, lime, mayonnaise, Quick Cooking, salmon, wasabi paste