Foods & Snacks Stem
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1. Salmon 🍣 (Omega-3s, Vitamin D, B12)
Why? Omega-3s support brain function, reducing inflammation and depression risk. Vitamin D helps regulate mood.
Recipe: Garlic Butter Pan-Seared Salmon
Method: Stovetop
How to Make:
Season salmon with salt, pepper, garlic powder, and lemon juice.
Heat butter in a pan over medium heat.
Sear salmon skin-side down for 3–4 minutes, then flip and cook another 3 minutes.
Serve with mashed potatoes and sautéed spinach.
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2. Potatoes 🥔 (Vitamin B6, Fiber, Complex Carbs)
Why? B6 helps produce serotonin, and complex carbs stabilize blood sugar for steady energy.
Recipe: Roasted Garlic Parmesan Potatoes
Method: Oven
How to Make:
Cut potatoes into chunks and toss with olive oil, minced garlic, parmesan, salt, and pepper.
Roast at 400°F for 25–30 minutes, flipping halfway.
Serve with sour cream or ranch dressing.
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3. Beef 🍖 (Iron, Zinc, B Vitamins)
Why? Iron supports oxygen flow to the brain, reducing fatigue. Zinc and B vitamins aid mood regulation.
Recipe: Garlic Butter Steak Bites with Mashed Potatoes
Method: Stovetop
How to Make:
Cut steak into bite-sized cubes and season with salt, pepper, and garlic powder.
Heat butter in a pan over medium-high heat and sear steak bites for 2–3 minutes per side.
Remove steak, add minced garlic to the pan, and sauté for 30 seconds. Pour over steak.
Serve with mashed potatoes.
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4. Chicken 🍗 (Tryptophan, B Vitamins, Protein)
Why? Tryptophan helps produce serotonin, and B vitamins reduce stress.
Recipe: Honey Garlic Chicken Stir-Fry
Method: Stovetop
How to Make:
Cut chicken into bite-sized pieces and season with salt and pepper.
Heat oil in a pan and cook chicken until golden brown.
Add a sauce made of honey, soy sauce, garlic, and a splash of lemon juice. Simmer for 2 minutes.
Serve over rice or roasted potatoes.
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5. Spinach & Kale 🥬 (Folate, Magnesium, Antioxidants)
Why? Folate aids serotonin production, and magnesium helps with stress relief.
Recipe: Garlic Sautéed Spinach & Kale
Method: Stovetop
How to Make:
Heat olive oil in a pan over medium heat.
Add minced garlic and cook for 30 seconds.
Toss in spinach and kale, cooking until wilted (about 3 minutes).
Sprinkle with salt and a squeeze of lemon.
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6. Almonds & Walnuts 🌰 (Healthy Fats, Magnesium, Vitamin E)
Why? Healthy fats and magnesium reduce stress, and vitamin E supports brain health.
Recipe: Cinnamon Toasted Nuts
Method: Oven or Stovetop
How to Make:
Toss almonds and walnuts with cinnamon, a pinch of salt, and a drizzle of honey.
Roast in the oven at 350°F for 10 minutes or toast in a dry pan over medium heat for 5 minutes.
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7. Turkey 🦃 (Tryptophan, Lean Protein)
Why? Supports serotonin production and stabilizes blood sugar.
Recipe: Turkey Meatballs in Garlic Herb Sauce
Method: Oven or Stovetop
How to Make:
Mix ground turkey with breadcrumbs, garlic, onion, and seasonings.
Form into meatballs and bake at 375°F for 15–20 minutes OR pan-fry until browned.
Simmer in a sauce of butter, garlic, and herbs for 5 minutes.
Serve over rice or mashed potatoes.
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8. Cheese 🧀 (Tryptophan, Calcium, Protein)
Why? Tryptophan supports serotonin production, and calcium aids nerve function.
Recipe: Cheesy Garlic Mashed Potatoes
Method: Stovetop
How to Make:
Boil potatoes until soft, then mash with butter, minced garlic, shredded cheddar, and a splash of milk.
Stir until creamy and smooth.
Top with extra cheese and black pepper.
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9. Bell Peppers 🫑 (Vitamin C, Antioxidants)
Why? High in vitamin C, which reduces stress and inflammation.
Recipe: Stuffed Bell Peppers
Method: Oven
How to Make:
Cut bell peppers in half and remove seeds.
Stuff with a mixture of ground beef or turkey, cooked rice, tomatoes, and spices.
Bake at 375°F for 25–30 minutes.
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10. Dark Chocolate 🍫 (Flavonoids, Magnesium, Theobromine)
Why? Flavonoids boost brain function, magnesium helps with relaxation, and theobromine enhances mood.
Recipe: Dark Chocolate & Walnut Energy Bites
Method: No Cooking Needed
How to Make:
Melt dark chocolate and mix with crushed walnuts.
Drop spoonfuls onto parchment paper and let cool in the fridge.
Eat as lq
Got it! Here’s the full detailed list with a mix of air-fried, stovetop, oven-baked, and other cooking methods for variety.
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1. Salmon (Omega-3s, Vitamin D, B12)
Why? Omega-3s support brain function, reducing inflammation and depression risk. Vitamin D helps regulate mood.
Recipe: Garlic Butter Pan-Seared Salmon
Method: Stovetop
How to Make:
Season salmon with salt, pepper, garlic powder, and lemon juice.
Heat butter in a pan over medium heat.
Sear salmon skin-side down for 3–4 minutes, then flip and cook another 3 minutes.
Serve with mashed potatoes and sautéed spinach.
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2. Potatoes (Vitamin B6, Fiber, Complex Carbs)
Why? B6 helps produce serotonin, and complex carbs stabilize blood sugar for steady energy.
Recipe: Roasted Garlic Parmesan Potatoes
Method: Oven
How to Make:
Cut potatoes into chunks and toss with olive oil, minced garlic, parmesan, salt, and pepper.
Roast at 400°F for 25–30 minutes, flipping halfway.
Serve with sour cream or ranch dressing.
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3. Beef (Iron, Zinc, B Vitamins)
Why? Iron supports oxygen flow to the brain, reducing fatigue. Zinc and B vitamins aid mood regulation.
Recipe: Garlic Butter Steak Bites with Mashed Potatoes
Method: Stovetop
How to Make:
Cut steak into bite-sized cubes and season with salt, pepper, and garlic powder.
Heat butter in a pan over medium-high heat and sear steak bites for 2–3 minutes per side.
Remove steak, add minced garlic to the pan, and sauté for 30 seconds. Pour over steak.
Serve with mashed potatoes.
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4. Chicken (Tryptophan, B Vitamins, Protein)
Why? Tryptophan helps produce serotonin, and B vitamins reduce stress.
Recipe: Honey Garlic Chicken Stir-Fry
Method: Stovetop
How to Make:
Cut chicken into bite-sized pieces and season with salt and pepper.
Heat oil in a pan and cook chicken until golden brown.
Add a sauce made of honey, soy sauce, garlic, and a splash of lemon juice. Simmer for 2 minutes.
Serve over rice or roasted potatoes.
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5. Spinach & Kale (Folate, Magnesium, Antioxidants)
Why? Folate aids serotonin production, and magnesium helps with stress relief.
Recipe: Garlic Sautéed Spinach & Kale
Method: Stovetop
How to Make:
Heat olive oil in a pan over medium heat.
Add minced garlic and cook for 30 seconds.
Toss in spinach and kale, cooking until wilted (about 3 minutes).
Sprinkle with salt and a squeeze of lemon.
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6. Almonds & Walnuts (Healthy Fats, Magnesium, Vitamin E)
Why? Healthy fats and magnesium reduce stress, and vitamin E supports brain health.
Recipe: Cinnamon Toasted Nuts
Method: Oven or Stovetop
How to Make:
Toss almonds and walnuts with cinnamon, a pinch of salt, and a drizzle of honey.
Roast in the oven at 350°F for 10 minutes or toast in a dry pan over medium heat for 5 minutes.
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7. Turkey (Tryptophan, Lean Protein)
Why? Supports serotonin production and stabilizes blood sugar.
Recipe: Turkey Meatballs in Garlic Herb Sauce
Method: Oven or Stovetop
How to Make:
Mix ground turkey with breadcrumbs, garlic, onion, and seasonings.
Form into meatballs and bake at 375°F for 15–20 minutes OR pan-fry until browned.
Simmer in a sauce of butter, garlic, and herbs for 5 minutes.
Serve over rice or mashed potatoes.
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8. Cheese (Tryptophan, Calcium, Protein)
Why? Tryptophan supports serotonin production, and calcium aids nerve function.
Recipe: Cheesy Garlic Mashed Potatoes
Method: Stovetop
How to Make:
Boil potatoes until soft, then mash with butter, minced garlic, shredded cheddar, and a splash of milk.
Stir until creamy and smooth.
Top with extra cheese and black pepper.
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9. Bell Peppers (Vitamin C, Antioxidants)
Why? High in vitamin C, which reduces stress and inflammation.
Recipe: Stuffed Bell Peppers
Method: Oven
How to Make:
Cut bell peppers in half and remove seeds.
Stuff with a mixture of ground beef or turkey, cooked rice, tomatoes, and spices.
Bake at 375°F for 25–30 minutes.
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10. Dark Chocolate (Flavonoids, Magnesium, Theobromine)
Why? Flavonoids boost brain function, magnesium helps with relaxation, and theobromine enhances mood.
Recipe: Dark Chocolate & Walnut Energy Bites
Method: No Cooking Needed
How to Make:
Melt dark chocolate and mix with crushed walnuts.
Drop spoonfuls onto parchment paper and let cool in the fridge.
Eat as a mood-boosting snack.
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