Winter Sunshine Bowl

Nourish Your Winter Mood: A Holistic Nutritionist’s Guide to Boosting Serotonin with Food

Winter’s shorter days and decreased sunshine can leave many of us feeling less than our best. As a holistic nutritionist, I focus on food as medicine—a powerful tool to support mood and hormonal health. This recipe features ingredients rich in Vitamin D and serotonin-boosting nutrients to brighten your day, even when the sun isn’t shining.

Winter Sunshine Bowl

This warm, comforting dish combines Vitamin D-rich salmon with mood-enhancing leafy greens, omega-3-rich walnuts, and a citrus dressing loaded with Vitamin C to support immune health.

Ingredients

For the Bowl:

  • 2 wild-caught salmon fillets (rich in Vitamin D and omega-3s)

  • 2 cups baby spinach (high in magnesium, which supports serotonin production)

  • 1 cup cooked quinoa (a complete protein with mood-balancing nutrients)

  • ½ cup steamed broccoli (provides folate, essential for neurotransmitter production)

  • ¼ cup walnuts (boosts omega-3 intake)

  • 1 tablespoon olive oil (healthy fat for hormone regulation)

For the Dressing:

  • Juice of 1 orange (Vitamin C for mood and immune support)

  • 1 teaspoon Dijon mustard

  • 2 tablespoons olive oil

  • 1 teaspoon honey (optional, for sweetness)

  • Pinch of sea salt

Instructions

  1. Prepare the Salmon:

    • Preheat your oven to 375°F (190°C).

    • Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper.

    • Bake for 12–15 minutes, or until the salmon flakes easily with a fork.

  2. Cook the Quinoa:

    • Rinse ½ cup of quinoa under cold water. Combine it with 1 cup of water in a small pot. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes.

  3. Steam the Broccoli:

    • While the quinoa cooks, steam the broccoli for about 5 minutes until it’s bright green and tender-crisp.

  4. Assemble the Bowl:

    • Divide the cooked quinoa between two bowls. Top each with spinach, steamed broccoli, and flaked salmon. Sprinkle with walnuts for a satisfying crunch.

  5. Make the Dressing:

    • In a small bowl, whisk together orange juice, Dijon mustard, olive oil, honey (if using), and a pinch of sea salt. Drizzle generously over each bowl.

Why This Recipe Works

  1. Vitamin D Powerhouse: Wild-caught salmon is one of the best dietary sources of Vitamin D, helping to compensate for limited sun exposure during the winter months.

  2. Mood-Boosting Nutrients: Spinach and walnuts are rich in magnesium and omega-3 fatty acids, which are essential for serotonin production and overall brain health.

  3. Balanced Hormones: The healthy fats in olive oil and salmon support the production of hormones like serotonin and melatonin, critical for mood and sleep regulation.

  4. Comfort Food Done Right: The warm, hearty quinoa and vibrant citrus dressing provide both physical and emotional nourishment, delivering a bright, zesty flavor that lifts your spirits.

Holistic Tip: Pair with Self-Care

For an extra boost, enjoy your Winter Sunshine Bowl after a gentle yoga session or after basking in the warmth of an infrared sauna. Both practices enhance circulation, relax the mind, and complement the mood-enhancing benefits of this nutrient-dense meal.

With this recipe, you’ll nourish your body and uplift your spirits—even on the gloomiest winter days. Bon appétit! 🌞

Main CourseAmy GrayVitamin D, Entree, Seafood, Hormone Health, SerotoninComment