The MOODY FOODIE Cookbook

the cookbook

3 3 py ............................................................................................................................................................ happy ............................................................................................................................................................

5 5 mantic .................................................................................................................................................... romantic ....................................................................................................................................................

7 7 ted ......................................................................................................................................................... excited .........................................................................................................................................................

9 9 ................................................................................................................................................................... sad ...................................................................................................................................................................

11 11 ressed ................................................................................................................................................ depressed ................................................................................................................................................

13 13 ful ........................................................................................................................................................ fearful ........................................................................................................................................................ ssed .................................................................................................................................................... stressed ....................................................................................................................................................

15 15 17 17 austed ............................................................................................................................................... exhausted ...............................................................................................................................................

19 19 ry ........................................................................................................................................................... angry ...........................................................................................................................................................

INMOOD?!

A GOOD MOOD?!

IN A GOOD mood up with natural Keep your mood upKeep with your natural Sugars sugars! Sugars help sugars! stimulate the help stimulate the pleasure of the brain and help pleasure center of the brain center and help the production of dopamine, with the productionwith of dopamine, theaddictive ‘feel good’, highly addictive the ‘feel good’, highly chemical we all chemical we all crave.

Your body willcrave. Your body will also thank you for eating natural also thank you for eating natural sugars overthey’ll processed sugars; they’ll sugars over processed sugars; make make you feel better and you keepfeel thatbetter and keep that good good feeling going all dayfeeling long! going all day long!

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INGREDIENTS DIRECTIONS

DIRECTIONS

2 cups whole milk1.greek Lineparchment a large baking sheet with parchment paper. reek yogurt Line yogurt a large baking sheet 1.with paper.

1 tsp real vanilla extract 2.

Mix the yogurt with vanilla extract. ract 2. Mix the yogurt with vanilla extract.

1/3 cup pureed pineapple (chunky) 3.

Pour the yogurt onto eapple (chunky) 3. Pour the yogurt onto the baking sheet and spreadthe baking sheet and spread 1/3 cup pureed strawberries a little wberries (chunky) a little to (chunky) even out across the tray.to even out across the tray.

1 banana sliced 4. Sprinkle on fruits and chocolate 4. Sprinkle on fruits and chocolate chips. chips.

1/4 cup chocolate chips 5.

Freeze for hours until frozen solid; break bark hips 5. Freeze for 3-4 hours until frozen solid;3-4 break bark apart with knife.

Keep refrigerated up to 7 days. apart with knife. Keep refrigerated up to 7 days.

Makes 1 tray

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ALL LOVED ALL UP?!

LOVED UP?!

One word — chocolate.

One word The — chocolate. The polyphenols found polyphenols in cacao boost found in cacao boost your brain’s pleasure your center brain’s to pleasure center to produce phenylethylamine, produce phenylethylamine, the the natural chemical produced natural chemical by our produced by our brains when we’re inbrains loooove. when we’re in loooove.

So, whether you’reSo, actually whether in love you’re actually in love or simply dreamingor ofsimply love, dreaming of love, chocolate is the way chocolate to go! is the way to go!

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INGREDIENTS DIRECTIONS

DIRECTIONS

ES FOR THE TRUFFLES FOR THE TRUFFLES FOR THE TRUFFLES ter (room 1 stick temp.) unsalted butter 1. In (room a largetemp.) bowl, beat butter 1. Inand a large sugars bowl, withbeat an electric butter and sugars with an electric sugar 1/4 cup granulated mixer sugar until light and fluffy.mixer Mix inuntil milklight and and vanilla. fluffy.

AddMix flour in milk and vanilla. Add flour brown sugar 1/2 cup packed lightand brown salt sugar and mix on low until and combined. salt and mix Stiron in low chocolate until combined. chips. Stir in chocolate chips.

2 tbsp milk Cover with plastic wrap andCover chill dough with plastic in refrigerator wrap and for chillabout dough in refrigerator for about 1/2 teaspoon vanilla30 minutes until firm enough 30 minutes to roll into until 1-inch firmballs. enough to roll into 1-inch balls. e flour 1 1/4 cups all purpose 2. Place flour rolled balls on a baking 2. Place sheet rolled linedballs withonwax a baking paper sheet and lined with wax paper and 1/2 tsp salt place in the freezer for at least place30 in minutes the freezer so they for atcan least firm 30up. minutes so they can firm up. ate chips1/2 cup mini chocolate chips FOR THE TRUFFLES FOR THE TRUFFLES E COATING FOR CHOCOLATE 3. COATING Place chocolate and coconut 3. Place oil in chocolate a microwave and coconut safe bowloiland in a microwave safe bowl and hocolate,4chopped oz bittersweet chocolate, melt for 60 chopped seconds at 50% melt power. for 60 Stir. seconds Repeatatfor 50% 30 power. secondStir. Repeat for 30 second 1/2 tsp coconut oil intervals or until chocolateintervals is completely or until melted. chocolate Allowis to completely cool melted. Allow to cool slightly if very hot. slightly if very hot.

Makes 24 truffles 4. Remove a handful of balls 4. from Remove the afreezer handfulatof a time balls and fromdip theinfreezer at a time and dip in chocolate. Tap off any excess chocolate. coating and Tap off place anyback excess on wax coating paper. and place back on wax paper.

5. Refrigerate in an airtight5.container Refrigerate for in upantoairtight a week.container for up to a week.

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FEELING BOLD?!

FEELING BOLD?!

You have your kidneys Youand haveyour your kidneys and your brain to thank for that! brainThe to thank releasefor that! The release of adrenalin from your of adrenalin adrenal from your adrenal glands in your kidneys glands combined in your kidneys combined with dopamine and with norepinephrine dopamine and norepinephrine produced by your brain produced createbythat your brain create that excited, need for adventure excited, need feeling. for adventure feeling.

When you get that When craving, you goget for that craving, go for some heat to spice some up your heat lifetoand spice up your life and satisfy your tummy!satisfy your tummy!

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INGREDIENTS DIRECTIONS

DIRECTIONS

1 tbsp olive oil 1. Preheat oven to 400 degrees.

1. Preheat Grease oven a 9x13 to 400 baking degrees. dish with Grease a 9x13 baking dish with sserie chicken 1/2 lb shredded Rotisserie non-stick chicken cooking spray. non-stick cooking spray. o Hot &1 Spicy packet Old El Paso 2. Heat Hot & olive Spicy oil over medium 2. Heat heat in olive a medium oil over skillet. medium Add heat onion in a medium skillet. Add onion Taco Seasoning to skillet and cook for 2-3 minutes to skilletuntil and onions cook forare2-3 transluscent. minutes until onions are transluscent.

1/2 cup diced onion 3. Stir in chicken, taco seasoning, 3. Stir in tomatoes, chicken,and tacogreen seasoning, chiles.tomatoes, Stir to and green chiles. Stir to (drained) 1 can diced tomatocombine, (drained)reduce hear to simmer combine, and reduce allow tohear cooktofor simmer 5-8 minutes. and allow to cook for 5-8 minutes.

Chopped1 can Old El Paso 4.

Chopped Place taco shells in the baking 4. Place dish, taco standing shells inup; the sprinkle bakingeach dish,shell standing up; sprinkle each shell Green Chiles generously with shredded cheese. generously with shredded cheese. co Shells 10 Stand & Stuff Taco 5. Bake Shells for 12-14 minutes or 5. until Bakecheese for 12-14 is fully minutes melted or until and edges cheeseofis fully melted and edges of exican cheese 2 cups Shredded Mexican the shellscheese are browned. Remove the shells fromare thebrowned. oven andRemove top withfrom yourthe choice oven and top with your choice ngs: Desired taco toppings: of toppings. of toppings.

Lettuce Sour Cream Jalapenos etc.

Makes 10 tacos

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DOWN IN THE DUMPS?!

Time to break out the sweets!

The sugars found in cakes, cookies, pies and of course ice cream, trigger the brain’s pleasure center to produce more endorphins, dopamine, seratonin and oxytocin.

The combination of these chemicals creates a comforting feeling that’s sure to boostyour mood!

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INGREDIENTS

DIRECTIONS

1/2 cup butter, softened 1/2 cup shortening 1 3/4 cups granulated sugar 2 eggs 2 tsp vanilla extract 2 3/4 cups all purpose flour 2 tsp cream of tartar 1 tsp baking soda 1/4 tsp salt 1 1/2 tbsp ground cinnamon Non-stick cooking spray

1. Preheat oven to 375 degrees.

2. Cream togethre butter, shortening, and 1 1/2 cups sugar. Add eggs and vanilla and mix well. Add the flour, cream of tartar, baking soda and salt and stir until combined.

3. Lightly spray hands with non-stick cooking spray and shape dough by spoonfuls into balls. Place dough on parchment lined cookie sheets. Place the first filled tray in the fridge while finishing the second tray.

4. Place second tray in the fridge for 5-7 minutes to firm dough.

5. While dough is chilling, in a separate bowl combine the remaining 1/4 cup sugar and cinnamon. Roll the balls of dough in the cinnamon sugar mixture and place dough about 2 inches apart on cookie sheets.

6. Bake 8-9 minutes (don’t over bake!). Remove from oven immediately and use a good spatula to transfer the cookies onto a cooling rack to cool completely.

Makes 24 cookies

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NEEDING NEEDING COMFORT?!

COMFORT?!

Kick that depressionKick withthat dairy depression and with dairy and dough! Chemicals such dough! as tyramine Chemicals such as tyramine (found in cheese), choline (found and in cheese), choline and L-tryptophan (found L-tryptophan in milk) in (found in milk) in combination with carbohydrates combination with carbohydrates found in doughy breads foundwork in doughy to breads work to stimulate production stimulate of seratonin production of seratonin in your brain’s pleasure in your center. brain’s Thispleasure center. This creates a comforting creates and warm a comforting and warm feeling to lift your spirits! feeling to lift your spirits!

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INGREDIENTS DIRECTIONS

DIRECTIONS

gh 1 ball no-knead dough 1. Arrange a rack in the middle 1. Arrange of the oven a rackand in the preheat middle to of thethe hottest oven and preheat to the hottest uce 1/2 -1/3 cup pizza sauce temperature setting (shouldtemperature be around 500-550 setting (should degrees) be around 500-550 degrees) ced) 2 cloves garlic (minced) 2. Lightly oil a cast iron pan2.and Lightly dust oil lightly a cast with iron cornmeal, pan and dust if desired. lightly with cornmeal, if desired. nel seeds1/2(crushed) tsp toasted fennel 3. Shape seedsdough (crushed) into a circle, 3.pushing Shape dough gently,into covering a circle, thepushing entire gently, base covering the entire base ozzarella1/4 cup shredded mozzarella of the skillet. of the skillet. armesan 1/4 cup shredded Parmesan 4. Spread the sauce almost4. toSpread the edges theand sauce sprinkle almostontothe thegarlic edges and sprinkle on the garlic e 1/4 cup chopped brie and fennel seeds. and fennel seeds.

1/4 cup ricotta 5. Top with the shredded mozzarella, 5. Top withParmesan, the shredded brie,mozzarella, and ricotta.Parmesan, brie, and ricotta. und, to taste freshly pepper ground, 6. Grind to taste on a generous amount 6. Grind of pepper on a generous and placeamount in the oven of pepper to and place in the oven to o taste red pepper flakes,bake to taste for 12-15 minutes, or until bake the for crust 12-15 isminutes, puffy, crisp or until andthe slightly crust is puffy, crisp and slightly blistered. blistered.

7. Top with a sprinkle of red7.pepper Top with flakes a sprinkle and enjoy of red immediately. pepper flakes and enjoy immediately.

Makes 1 pizza

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FREAKEDFREAKED OUT?!

OUT?!

Keep your cool with some fat!cool with some fat!

Keep your Fatty foods help you feelfoods help you feel Fatty comforted and stabalized during comforted and stabalized during anxiety-inducing situations.

Good situations. Good anxiety-inducing fats (omega-3s), such those foundsuch as those found fatsas (omega-3s), in meat, are also helpful to your in meat, are also helpful to your brain as they increase your energy brain as they increase your energy and positively affect your nerve affect your nerve and positively impulses and activity, therefore impulses and activity, therefore helping you stay calm! helping you stay calm!

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DIRECTIONS INGREDIENTS

DIRECTIONS

k 4 oz lean strip steakFOR THE DRESSING FOR THE DRESSING taste) Salt and pepper (to1.taste) In a small food processor,1. blend the chopped fresh mint leaves, In a small food processor, blend the chopped fresh mint leaves, dijon mustard, olive oil, lemon juice and salt and pepper. dijon mustard, olive oil, lemon juice and salt and pepper.

NG FOR THE DRESSING ced 2 garlic cloves, minced FOR THE SALAD FOR THE SALAD ped mint1/4 cup finely chopped 2. Inmint a mixing bowl, combine thea mixing tomatoes, cucumber, 2. In bowl, combine green the tomatoes, cucumber, green onion, mint leaves and cilantro.

Add the dressing and toss Add gently.

1 tsp dijon mustard onion, mint leaves and cilantro. the dressing and toss gently.

Cover and refrigerate for 30 minutes.

Just before serving, slice Just before serving, slice 1/8 cup olive oil Cover and refrigerate for 30 minutes. to the salad; toss gently 1 cup lemon juice and cube avocado and addand cube avocado and addagain. to the salad; toss gently again. taste) Salt and pepper (to taste) FOR THE STEAK FOR THE STEAK for 10-12a minutes covered.

Season FOR THE SALAD 3. Preheat a gas grill on high 3. Preheat gas grill on high for 10-12 minutes covered. Season ry tomatoes the steak with salt and pepper on both sides.

Once grill is ready, 1/4 cup halved cherry tomatoes the steak with salt and pepper on both sides. Once grill is ready, glish cucumber cook cucumber steaks for 4-5 minutes on steaks both sides, turning overon once.

1/4 cup chopped english cook for 4-5 minutes both sides, turning over once. s (to taste) Lettaste) steak rest 3-5 minutes; plate steak with salad Diced green onions4.(to 4. Let steak restand 3-5top minutes; plate steak and top with salad ed mint2leaves when ready to serve. tbsp finely chopped mint leaves when ready to serve. sh cilantro 1/8 cup chopped fresh cilantro 1 avocado umble feta taste)and crumble feta (to taste) Salt,(to pepper 14

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WORRYING WORRYING AGAIN?! AGAIN?!

Stop biting your nails Stop andbiting bite into your nails and bite into some salty snacks! some The sodium salty snacks! The sodium found in salty snacks found helpsinregulate salty snacks helps regulate adrenal productionadrenal in your production kidneys in your kidneys which in turn affects which yourinbrain’s turn affects your brain’s pleasure center. Salty pleasure foodscenter. can Salty foods can help increase production help increase of production of dopamine and seratonin dopamine to satisfy and seratonin to satisfy your stress and of course, your stress calmand of course, calm your nerves! your nerves!

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INGREDIENTS DIRECTIONS

DIRECTIONS

ded nels

2 tbsp olive oil, divided 1. Put 1 tablespoon olive oil,1.kernals Put 1 tablespoon and salt into olive a large oil, kernals pan. and salt into a large pan.

1/2 cup popcorn kernels Make sure the kernels are in Make a single surelayer. the kernels are in a single layer.

2 tsp salt 2. Cover the pot and heat it 2.over Cover medium the pothigh andheat. heat Wait it overabout medium high heat. Wait about 1/2 tsp cumin 30 seconds until you hear 30 popping seconds sounds. until Take you hear it from popping heat and sounds. shakeTake it from heat and shake 2 tsp chili powder the pan moving it back andthe forth. panPut moving it back it back on the andheat forth. with Put itsitlidback slightly on the heat with its lid slightly ajar. Repeat this two or three ajar.times Repeat in athis minute. two or three times in a minute.

Makes 1 batch 3. When the popping slows3.down, Whenremove the popping the pot slows fromdown, the heat remove and the waitpot from the heat and wait until you hear no sound, about untilayou minute. hear no Make sound, sureabout the pot a minute. is still covered.

Make sure the pot is still covered.

4. When there is no popping 4. at When all, remove there isthe no popping lid. Drizzle at all, 1 tablespoon remove the lid. Drizzle 1 tablespoon olive oil over it, sprinkle cumin oliveand oil over chili it, powder sprinkle andcumin stir with andachili spoon powder well and stir with a spoon well until all kernals are coated.until all kernals are coated.

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NEED A BOOST?!

NEED A BOOST?!

Reenergize with fruits Reenergize and veggies with fruits and veggies over caffiene! While over caffiene caffiene! canWhile caffiene can actually make you actually feel evenmake moreyou feel even more exhausted, the antioxidants exhausted, found the antioxidants in found in fruits and veggies will fruits increase and veggies your will increase your energy. Antioxidants energy. work Antioxidants to increase work to increase cognitive brain function cognitive as well brain as function as well as slow the process ofslow brainthe aging. process of brain aging.

Fruits and veggies are Fruits alsoand healthier, veggies are also healthier, will keep you fullerwill andkeep mostyou fuller and most importantly, energize importantly, your exhaust! energize your exhaust!

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INGREDIENTS DIRECTIONS

DIRECTIONS

emmed3/4 cups kale, de-stemmed 1. Combine all ingredients 1.inCombine a high speed all ingredients blender until in athe high mixture speed blender until the mixture er, chopped 1/4 english cucumber, reaches chopped a smooth and creamy reaches texture. a smooth and creamy texture. ped 1 stalk celery, chopped 2. If you find the mixutre lacking 2. If youdensity, find theadd mixutre more lacking frozen banana density, add more frozen banana 1/4 cup lemon juice or a handful of ice cubes. or a handful of ice cubes.

1/2 frozen banana 3. For added sweetness, serve 3. For smoothie added sweetness, in a bowl atop servewith smoothie fruits in a bowl atop with fruits apple 1/2 cup frozen pineapple of your choosing. of your choosing.

1 tbsp chia seeds ed almond 1/2 cup milkunsweetened almond milk d water 1/2 cup cold filtered water Makes 1 smoothie

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TENSIONS HIGH?!

Metaphorically chomp down on your anger with crunchy carbs!

Carbohydrates can help your brain’s pleasure center produce more seratonin which can help calm your mood. Paired with the idea of physically chomping down on the source of your tension, crunchy carbs are a sure way to alleviate anger!

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INGREDIENTS

DIRECTIONS

FOR THE CHIPS 2 russet potatoes Non-stick cooking spray 2 tbsp freshly grated Parmesan Kosher salt (to taste) Ground black pepper (to taste) 2 tbsp chopped fresh parsley

FOR THE CHIPS 1. Preheat oven to 450 degrees. Line a cookie sheet with parchment paper.

2. Using a mandolin or a sharp knife, cut potatoes to 1/8 inch thick slices.

3. In a large bowl with water, immediately soak potato slices to remove the excess starch, about 30 minutes. Drain well and pat dry to remove excess water.

4. Arrange potato slices in a single layer on the tray.

5. Spray potatoes with cooking spray and sprinkle salt and pepper.

6. Bake slices for 15-20 minutes, or until browned and crispy.

7. Cool 3-5 minutes and sprinkle with parmesan cheese and chopped parsley.

FOR YOGURT DIPPING SAUCE 1 (5.3 oz) container Yulu honey yogurt Juice of 1 lime 1 tsp lime zest Kosher salt (to taste) Ground black pepper (to taste)

FOR THE DIPPING SAUCE 3. Whisk together yogurt, lime juice and lime zest in a small bowl; season with salt and pepper, to taste.

4. Chill until ready to serve.

Makes 1 batch

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Moody FoodieMoody Foodie

Eat your way through mood swings with the help of The Moody Foodie Cookbook! Featuring yummy recipes based on moods, you’ll be sure to find one to satisfy your cravings!

$17.99 U.S. ISBN 8175277660

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