In winter, the lack of light lowers serotonin, the well-being hormone. The result: fatigue, irritability, the urge to stay under the covers. The good news? Some dishes can seriously help. Not just by comforting you, but by bringing the right nutrients at the right time.
Here are 5 recipes from the MoodDish catalogue, chosen for their ability to warm the body as much as the mood.
1. Cream of Corn Soup with Ham Crisps
A smooth, nourishing soup that marries the sweetness of corn kernels with the crunch of smoked ham. Corn is rich in complex carbs that steady your energy, and potato brings tryptophan, the precursor of serotonin.
Easy | Prep: 15 min | Cook: 30 min | Serves 4
Ingredients
- 425 ml canned corn
- 300 g potatoes
- 2 large onions
- 2 tbsp sunflower oil
- 800 ml vegetable stock
- 200 g thick cream
- 60 g dry smoked ham
- 1 pinch of nutmeg
- 2 tsp chives
- Salt and pepper
Method
1. Prepare the vegetables Peel and chop the onion. Peel and cut the potatoes into chunks. Rinse and drain the corn.
2. Simmer the soup Sweat the onion for 2 min in the oil. Add the potatoes and cook for 2 to 3 min. Add the corn (set aside 2 tablespoons), the stock and the cream. Simmer for 16 to 18 min over low heat once it comes to a boil.
3. Blend and make the ham crisps Blend the soup, season with salt and pepper, and add the nutmeg. Pan-fry the ham over medium heat until crisp, then cut it into small pieces.
4. Finishing Divide the soup between bowls, add the ham, the reserved corn and the chopped chives.
The MoodDish tip: Serve this soup piping hot with a slice of toasted country bread. The slow-carbs + tryptophan combo supports serotonin production at the end of the day.
2. Lamb Tagine with Apricots and Spices
A savory tagine where tender lamb pairs perfectly with the sweetness of apricots and the spiced notes of ginger and cumin. A slow-simmered dish, like a hug for your stomach.
Medium | Prep: 25 min | Cook: 1h15 | Serves 4
Ingredients
- 1 lamb shoulder (in chunks)
- Dried apricots
- 2 onions
- 2 garlic cloves
- Olive oil
- Grated fresh ginger
- Cinnamon
- Cumin
- Salt and pepper
Method
1. Prepare the lamb Brown the lamb shoulder chunks for 10 minutes in a pot with olive oil, then drain them.
2. Cook the onions In the same pot, sweat the chopped onions for 5 minutes in the lamb cooking oil.
3. Add the spices Add the crushed garlic, grated ginger, cinnamon and cumin to the pot. Stir well.
4. Cook the lamb Return the meat to the pot, add water to cover, put the lid on and simmer for 40 minutes.
5. Add the apricots Add the dried apricots and a little water if needed. Cook covered for another 20 minutes.
The MoodDish tip: Dried apricots are rich in magnesium and iron, two minerals that play a direct role in managing stress and winter fatigue. Serve with couscous for a complete meal.
3. Creamy Coconut Curry Chicken
A comforting, fragrant dish where tender chicken is coated in a smooth curry and coconut milk sauce. Curry contains turmeric, known for its anti-inflammatory properties. Coconut milk brings healthy fats that steady your energy.
Easy | Prep: 10 min | Cook: 50 min | Serves 6
Ingredients
- Chicken cutlets
- 1 can of tomatoes
- Tomato purée
- 1 can of coconut milk
- 2 garlic cloves
- 1 onion
- Curry powder
- Vegetable oil
- Sugar
- Salt and pepper
Method
1. Prepare the chicken Cut the chicken cutlets into chunks. Season with salt and pepper.
2. Prepare the sauce In a sauté pan over medium heat, warm the oil and add the curry powder. Stir for a few moments.
3. Cook the garlic and onion Add the garlic and onion. Sweat them for 1 minute.
4. Cook the chicken Add the chicken and stir. Cook over low heat for 10 minutes, turning the pieces regularly.
5. Add the liquid ingredients Pour in the coconut milk, the chopped tomatoes, the tomato purée and the sugar. Stir and cover.
6. Final cooking Cook over low heat for 40 minutes, stirring from time to time.
The MoodDish tip: Serve with basmati rice for the carbs + protein pairing, ideal for helping the brain absorb tryptophan.
4. Creamy Zucchini and Parmesan Risotto
A creamy, fragrant risotto where melting zucchini meets the richness of parmesan and the softness of arborio rice. Parmesan is one of the cheeses richest in tryptophan, and the rice provides the carbs needed for that tryptophan to reach the brain.
Medium | Prep: 20 min | Cook: 40 min | Serves 4
Ingredients
- Arborio rice
- 2 zucchini
- Vegetable stock
- Dry white wine
- Grated parmesan
- 2 onions
- 1 garlic clove
- Crème fraîche
- Olive oil
- Salt and pepper
Method
1. Prepare the vegetables Pour the vegetable stock into a saucepan and heat it. Peel and finely slice the onion and garlic. Wash, peel and cut the zucchini into thin rounds.
2. Cook the zucchini Heat the olive oil in a second pan. Sweat the sliced onion and garlic, then add the zucchini rounds. Cook for 4 minutes until golden. Add the arborio rice and cook for 3 minutes, stirring.
3. Cook the rice Pour in the dry white wine and let it evaporate. Add a ladle of vegetable stock and keep cooking while stirring. Repeat until the rice is cooked.
4. Finishing Once the rice is cooked, add the crème fraîche and grated parmesan. Season with salt and pepper and stir well. Cook for a few more minutes over low heat.
5. Serving Serve the risotto piping hot, with grilled meat or poultry.
The MoodDish tip: The secret to a good risotto is to never stop stirring. That repetitive, meditative motion is itself a small mindfulness exercise that calms the mind.
5. Honey and Rosemary Crème Brûlée
Silky crème brûlées scented with honey and rosemary, topped with a crisp caramelized crust. Honey contains oligosaccharides that feed the gut microbiome, directly linked to serotonin production.
Medium | Prep: 10 min | Cook: 45 min | Serves 4
Ingredients
- 4 egg yolks
- Caster sugar
- Full-fat cream
- Whole milk
- Liquid honey
- Fresh rosemary
- Vanilla sugar
- Brown sugar
- Salt
Method
1. Prepare the cream Heat the cream, milk and honey without boiling. Add the rosemary and let it infuse for 10 minutes off the heat.
2. Whisk the egg yolks Whisk the egg yolks with the sugar and vanilla sugar. Fold the scented cream into the yolks without frothing.
3. Portion and bake Divide the cream between four ramekins. Set them in a hot water bath and bake for 45 minutes in an oven preheated to 140°C. The creams should be wobbly when they come out of the oven and not colored on top.
4. Cooling Let cool and refrigerate for at least 2 hours.
5. Caramelizing Sprinkle the creams with brown sugar and caramelize with a torch or under the oven grill for about 2 minutes. Serve immediately.
The MoodDish tip: Rosemary has been used since antiquity for its effects on memory and focus. Paired with honey, it makes a dessert that does good to the palate and the brain alike.
These 5 recipes are available in the MoodDish app. Pick your mood of the moment, and the app suggests dishes made for you, not just tasty, but designed to make you feel good.
Available on iOS and Android.