Self-Esteem

Egg Frittata

Everyone knows that breakfast is the most important meal, but why? Eating breakfast is essential for providing the body with the energy it needs to get through the day. It kickstarts your metabolism and replenishes your glucose supply after an overnight fast. The egg frittata is a protein-rich and easily adaptable recipe. Any vegetable or breakfast meat will be delicious, and there are plenty of ways to keep the dish enticing. Eggs act as a precursor for serotonin, supporting your overall well-being and mood. Enjoy the convenience of storing this dish in the fridge for a couple of days, taking the pressure off of cooking a fresh breakfast every day.

Self-Love Soup

Grab a bowl of Self Love Soup and feel your tastebuds warm up! This soup is based off of chicken and sweet potato because of their high vitamin B6 content. Vitamin B6 is a coenzyme in the production of the “feel good” neurotransmitters serotonin, dopamine, and noradrenaline. Chicken and sweet potato have over 35% of the USDA’s recommended daily value. Kidney beans are rich in fiber and iron, impacting dopamine and serotonin synthesis.

Egg Frittata

Servings: 6  |  Prep: 5 min  |  Cook: 25 min

Ingredients 

  • Parchment paper

  • Baking dish

  • 8 eggs 

  • 1 cup finely chopped spinach 

  • 3 breakfast sausage, chopped

  • ¼ cup red onion

  • ¼ cup bell peppers

  • ¼ cup shredded cheese of choice 

  • 1 cup of cottage cheese (optional)

  • Salt, pepper, garlic powder to taste

Instructions

  1. Preheat oven to 400°F.

  2. In a large bowl, crack eggs and whisk.

  3. Chop vegetables and breakfast meat and add to egg mixture. If you are looking for more protein, add in the cottage cheese. 

  4. Season as much or as little as you choose. Mix in the shredded cheese. 

  5. Spray pan with nonstick spray. Place a piece of parchment paper on top of the pan and spray the topside as well. Pour mixture in.

  6. Bake for 20-25 minutes. Test the eggs are done by sticking a knife into the middle, and no liquid should come out. 

  7. Cut into pieces, and enjoy! Store in the fridge for up to 4 days and serve by microwaving for 1 minute.

Self-Love Soup

Servings: 6  |  Prep: 25 min  |  Cook: 25 min

Ingredients 

  • 1 tsp olive oil 

  • 1 white onion

  • 4 tsp minced garlic

  • 2-3 medium sized sweet potatoes

  • 1 bell pepper 

  • 1 lb chicken breast 

  • 1 (28 oz) can diced tomatoes 

  • 2 cups low-sodium vegetable broth

  • Salt, pepper, and oregano  to taste

  • 2 tbsp chili powder 

  • 1 tsp cumin 

  • ¼ tsp cinnamon 

  • ¼ tsp red pepper flakes 

  • 1 ½ tbsp flour 

  • 1 cup corn 

  • 1 (16 oz) can of kidney beans 


Instructions

  1. Heat a splash of olive oil in a large non-stick pan on medium-high heat. Pat dry and season chicken breast with salt, pepper, and oregano. Cook chicken breast in pan, about 6-8 minutes on each side until internal temperature reaches 165°F. 

  2. In a large pot on medium heat, warm olive oil. Add in the chopped onion and garlic and cook about 5 minutes. 

  3. Stir in sweet potato, pepper, diced chicken, vegetable broth, and seasonings. Increase heat to bring to a boil.

  4. In a separate bowl, dissolve flour in 2 tbsp of water and then pour into boiling soup. 

  5. Reduce heat to a medium-low simmer and cover. Cook for 15-20 minutes until the potatoes are tender. 

  6. When the potatoes are fork tender, add in the corn and kidney beans and cook for an additional 3 minutes. 

  7. Serve with some parmesan cheese on top and enjoy!

More to Explore

  • Oranges have been found to positively impact mood because of their high vitamin C content. Vitamin C promotes proliferation of gut bacteria that influences neurotransmitter production, specifically serotonin.

  • Turmeric is a spice that goes well in smoothies, juices, soups, and curries. Its active compound is curcumin, which is thought to increase release of serotonin and dopamine. 

  • Yogurt is full of probiotics - live microorganisms that are good for your gut. Mental health is strongly influenced by the gut-brain-axis, so maintaining a healthy gut microbiome is important. Yogurt also contains the amino acid tyrosine that is used to synthesize dopamine.

  • Pumpkin seeds are a nutritious source of zinc. Zinc plays a crucial role in regulating communication between brain cells.