Foods for moods

You are what you eat. To paraphrase that, what you eat can affect what you feel. Or what you eat can have a bearing on what’s eating you up. Fact is, the latest research reveals "you could do anything – from beating depression to boosting your memory – simply by choosing the right food," according to The Five-Minute Healer – Easy, Natural Ways to Look and Feel Better Fast by Jane Alexander (available at Goodwill Bookstore).

So what do you eat for breakfast? A lot of us have no time to eat a decent breakfast as we are usually in a rush to go to work or school. Studies show that those who skip breakfast lack the alertness and the ability to concentrate, which are needed to tackle the first job of the day. After all, breakfast is supposed to break last night’s fast and put us back on track. It’s supposed to add the "good" to the "morning." But the good news is all is not lost, says Jane Alexander. "Imagine the day as two completely separate segments: Put the morning behind you and focus on the new half of the day ahead."

What should you have for lunch? People’s needs vary. A full lunch is not always practical, Alexander asserts. And the food you choose is crucial – it could spell the difference between being alert and feeling sluggish the rest of the day. For instance, those long business lunches (that’s often more lunch than business) shouldn’t leave you too full (that you may have to trim "corporate fat" later) and too sleepy (to listen to the big boss’ after-lunch monologue). To get you through the day (or your boss’ hardly appetizing speech), boost your energy levels by choosing from the following foods:

• Protein-rich wonder-foods: seafood – shrimp, fish, scallops, mussels (except for pregnant women); turkey breast; non-fat milk; low-fat or non-fat yogurt.

• Foods containing boron: fruit – apples, pears, peaches, grapes; nuts; broccoli; legumes.

Need to impress the boss or get that most coveted raise? The book suggests the following menu to enhance mental performance and alertness: Salad made of salad greens, tomato, feta cheese, baked tofu, and fat-free dressing; wholegrain roll; wholemeal pasta with prawns and broccoli; fruit salad; peach smoothie made with non-fat yogurt and milk.

To boost your memory, choose from the following foods:

• Foods high in thiamin: wheatgerm, bran, nuts or fortified cereals.

• Foods containing riboflavin: almonds, fortified cereals, milk or liver (except for pregnant women).

• Foods containing carotene: dark green, leafy vegetables, orange fruits or vegetables.

• Foods rich in zinc: seafood (not for pregnant women), legumes, cereals or wholegrains.

And do avoid the following: saturated animal fat (red meat, bacon, sausages, etc.), butter, alcohol, caffeine (including chocolate and sodas), any processed food, artificial sweeteners that are often found in diet foods, foods with additives, colorings or preservatives.

If you’re in for a night out and need extra energy to keep you up, choose a light, energy-packed meal or a snack that’s full of nutrients – high in protein, low in fat, with a balanced complex carbohydrate. Such as: Seafood stir-fry (but not for pregnant women), capped with fresh fruit, fruit salad or a fruit smoothie.

Finally, to calm you down after a stressful day of being up and about, nothing beats foods that are high in carbohydrate, low in protein and low in fat, says the book. Try white bean soup – it’s a souper calm-down, chill-out dish. According to the book, the beans and garlic help beat depression while the pulses, onions and potatoes relieve stress. Or dig into a calming mixed green salad. Cornbread likewise induces relaxation. Still restless? Fix yourself a snack of wholegrain cereal with low-fat or no-fat milk before going to bed.

Here are a few hearty samples. Good food and good mood to all!

Pan-Fried Fish

Pan-fry four 6 oz swordfish steaks in 1 tablespoon of hot olive oil. Turn once, and brush the other side with olive oil. They should take about four minutes on each side. At the same time, broil a bunch of cherry tomatoes on the vine, using the highest broiler setting.

Meanwhile, put 1 tablespoon of olive oil in another frying pan and heat it. When it’s very hot, sear a sliced bunch of scallions along with a sliced stick of celery (and any other green vegetables you like). Place each steak on a portion of seared vegetables.

Top with tomatoes, and sprinkle with black pepper and a handful of roughly torn basil leaves.

You can also try this with salmon or tuna.

Vegetable Curry

Grind together 1 teaspoon of curry powder, 1 inch of fresh ginger root, 2 garlic cloves, and 1 small onion.

Chop up 3 leeks, 1 small green cabbage, 1-1/2 cups of green beans, 2 carrots, a handful of peas, some cauliflower flowerets and any other vegetables you have at hand.

Fry the ground ingredients in 2 teaspoons of olive oil, and add 1-1/4 cups of coconut milk (for a low-fat curry, substitute broth for the milk). After it comes to a boil, add the leeks and the other vegetables.

Cook briskly for 10 minutes and add more liquid (hot water – or broth) if needed. Cook according to your preference – whether you like your vegetables crunchy or not.

Serve with rice, and garnish with cilantro (fresh coriander leaves) and roasted almonds.

Seafood Stir-Fry

Chop 1 red pepper, 6 scallions (green onions), 1 garlic clove, 2 cups of button mushrooms, and stir-fry in 1 teaspoon of heated sesame oil.

At the same time, add a large packet of buckwheat noodles to boiling water, turn off the heat, and set aside (they will be ready in about four minutes).

Add soy or fish sauce to stir-fry (according to taste), and 1 tablespoon of water. Add 2 lbs. of mussels in the shell, plus 1-1/4 lbs. of peeled shrimp (and any other seafood you like).

Keep stirring and the mussels will open – discard any that don’t. Drain the noodles. When all the mussels have opened, mix the stir-fry with the noodles, and serve.