Beat the November Blues: Foods to Boost Your Mood and Energy
As the days get shorter and the chilly November weather settles in, many of us find ourselves needing a bit of an energy boost. There’s no better way to keep spirits high and avoid those seasonal blues than with a nourishing, colorful diet filled with foods that are known to uplift and energize. Here in Montreal, Intermarché Universel in Plateau Mont-Royal is a fantastic destination for fresh, high-quality ingredients, perfect for cooking up comforting, mood-boosting meals at home.
Here’s a look at some star ingredients that can bring both joy and energy into your November cooking, and how you can incorporate them into simple, delicious dishes!
1. Leafy Greens for Vitality and Balance
Dark leafy greens like spinach, kale, and Swiss chard are packed with folate and magnesium, nutrients that play a big role in maintaining energy levels and balanced moods. Adding more greens to your meals can be as simple as tossing them into a quick stir-fry, blending them into smoothies, or mixing them into warm grain bowls.
Tip: Try sautéing Swiss chard with garlic and olive oil for a cozy, flavorful side that pairs well with most main dishes.
2. Sweet Potatoes for Comfort and Carbs
Sweet potatoes are a fantastic complex carbohydrate that supports a steady release of energy, which is essential for avoiding the afternoon slump. Not only are they rich in fiber and vitamin C, but their natural sweetness and warmth are perfect for cozy November dishes.
Inspiration: Roast sweet potatoes with a sprinkle of cinnamon and nutmeg for a hint of seasonal spice, or bake them as fries to add to a simple grain and veggie bowl for a balanced meal.
3. Bananas and Citrus Fruits for a Burst of Happiness
Bananas are a great source of vitamin B6, which helps the body produce serotonin, a hormone that’s crucial for mood regulation. Pair bananas with citrus fruits like oranges and grapefruits for an extra dose of vitamin C and a bit of zesty sweetness to brighten your day.
Inspiration: Make a quick banana and orange smoothie with Greek yogurt and a dash of honey. It’s a refreshing, energizing drink to start your morning off on a positive note!
4. Nuts and Seeds for Healthy Fats and Focus
Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of omega-3 fatty acids, which have been linked to improved brain health and reduced symptoms of anxiety. Nuts and seeds are easy to incorporate into daily meals – sprinkle them over yogurt, mix them into salads, or enjoy a handful as a quick, satisfying snack.
Tip: Make a homemade trail mix with walnuts, almonds, and a few dark chocolate pieces for a nutritious, mood-boosting snack to enjoy whenever you need a pick-me-up.
5. Root Vegetables for Hearty, Earthy Comfort
November is the perfect time to embrace root vegetables like carrots, beets, and parsnips, which are high in fiber, vitamins, and antioxidants. They’re ideal for roasted veggie medleys, hearty stews, or even salads that celebrate fall’s earthy flavors.
Inspiration: Roast beets and carrots with thyme and olive oil, then add them to a warm salad with arugula, feta, and a drizzle of balsamic glaze. The bright colors and rich flavors will be a feast for the eyes and the soul.
6. Whole Grains for Steady Energy
Quinoa, farro, and barley are hearty grains that provide lasting energy, stabilizing blood sugar and keeping hunger at bay. These grains make great bases for a wide range of cozy, satisfying dishes and pair beautifully with seasonal vegetables.
Inspiration: Try making a comforting grain bowl with cooked farro, roasted butternut squash, sautéed greens, and a sprinkle of nuts for added crunch. Add a light vinaigrette for a balanced, filling meal.
7. Dark Chocolate for an Instant Mood Boost
A little indulgence goes a long way! Dark chocolate, especially with a high cacao percentage, is rich in flavonoids and can help lift your mood by boosting endorphin and serotonin levels. Keep a few pieces on hand to enjoy as a mindful treat, savoring every bite.
Tip: Dark chocolate pairs wonderfully with pears, which are also in season in November. Melt a bit of chocolate and drizzle it over fresh pear slices for a dessert that feels indulgent but is rooted in natural sweetness.
8. Turmeric and Ginger for Warming Spices and Mental Clarity
Spices like turmeric and ginger add both flavor and warmth to dishes, perfect for chilly days. Known for their anti-inflammatory properties, these spices are also thought to have a positive impact on mood and cognitive function.
Inspiration: Brew a warming turmeric latte or add fresh ginger to roasted vegetables for a spicy kick that awakens the senses and keeps your immune system strong.
Bring the Best Ingredients Home from Intermarché Universel
All of these ingredients are readily available at Intermarché Universel in Plateau Mont-Royal, where you’ll find fresh, seasonal produce and quality pantry staples perfect for creating dishes that keep the November blues at bay. Whether you’re whipping up a leafy green salad, roasting root vegetables, or indulging in a touch of dark chocolate, a diet full of vibrant, nutrient-rich foods will help keep you feeling energized, cozy, and happy all season long.
