4 Easy Recipes a Nutritionist Eats to Be Happier and Healthier

Updated 04/20/19

Every month, Los Angeles–based certified holistic nutritionist, wellness expert, and health coach Kelly LeVeque of Be Well by Kelly brings us a new installment in her #FabFourin15 series. Quick and easy #FabFourin15 meals turn off hunger hormones, squelch inflammation, and provide the body with the perfect complete meal of essential nutrients. The Fab Four are protein to up collagen, muscle tone, and metabolism; fat to benefit hormones, skin, and cellular health; fiber for gut microbiome and detoxification; and greens for phytonutrients.

Australia was the first to prove in a randomized controlled trial that food affects mood. Cheekily named “The Smiles Trial,” the test included 67 men and women taking antidepressants who were either placed into a social support group with no dietary modifications or on a mandatory Mediterranean diet that included wild proteins like grass-fed beef, chicken, fish, and eggs; healthy fats like olive oil and raw nuts; and lots of vegetables, fruit, whole grains, and legumes. The diet didn’t allow sweets, refined cereals, fried foods, fast foods, or processed meats.

Alcohol was limited to two glasses of red wine a day max. After three months, the participants on the Mediterranean diet showed drastic improvements, with 32% of the participants no longer meeting the criteria for depression, whereas the social support group showed improvement in less than 8% of its members.

At Be Well by Kelly, the Fab Four is a light structure I built to help my clients remember what nourishing foods they should eat to elongate their blood-sugar curve, support hormone production, microbiome proliferation, healthy body composition, and a happy mood! The Fab Four is protein, fat, fiber, and greens, which can easily be obtained at every meal. Keep reading for four recipes that contain all of the nutrients you need for a happier and healthier mood.

Be Well Spa Smoothie

mood boosting recipes
Kelly LeVeque

Ingredients

1 serving vanilla protein powder
1/4 avocado
1–2 tbsp. chia seed
1/2 lemon, juiced
Handful spinach
1 small Persian cucumber
1/4 cup mint leaves
2 cups unsweetened nutmilk

1 serving vanilla protein powder
1/4 avocado
1–2 tbsp. chia seed
1/2 lemon, juiced
Handful spinach
1 small Persian cucumber
1/4 cup mint leaves
2 cups unsweetened nutmilk

Directions

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Roasted Salmon with Lemon

recipes for a happier mood
Kelly LeVeque

Ingredients

2 salmon fillets, about 4 oz. each
6 tbsp. olive oil
1 lemon, sliced
1/2 lemon, juiced
Pink salt, to taste
Fresh dill
Organicgirl mâche blend
1 bag of organic arugula

2 salmon fillets, about 4 oz. each
6 tbsp. olive oil
1 lemon, sliced
1/2 lemon, juiced
Pink salt, to taste
Fresh dill
Organicgirl mâche blend
1 bag of organic arugula

Directions

Preheat oven to 350˚ F.

Rub salmon with two tbsp. olive oil and season with salt. Place on a foil-lined baking sheet. Add a few slices of fresh lemon on top and place in the oven.

In a large bowl, whisk 4 tbsp. olive oil with the juice of 1/2 lemon. Add mâche and arugula. Mix to coat. 

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Tzatziki Lamb Meatball Salad

recipes for a better mood
Kelly LeVeque

Ingredients for meatballs

1 pound of ground lamb
1 egg
1/2 cup flax meal
2 tbsp. chopped fresh mint
2 tsp. dried oregano
1 1/2 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1/4 tsp. ground cinnamon

1 pound of ground lamb
1 egg
1/2 cup flax meal
2 tbsp. chopped fresh mint
2 tsp. dried oregano
1 1/2 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1/4 tsp. ground cinnamon

Directions for meatballs

Preheat oven to 425 degrees.

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Paleo Tzatziki Dressing

mood boosting recipe
Kelly LeVeque

Ingredients

1 Persian cucumber
1⁄2 cup full­fat coconut milk
2 garlic cloves
2 tbsp. lemon juice
1 tsp. fresh dill (or one stalk, no stem)
1⁄8 tsp. sea salt
1⁄8 tsp. black pepper

1 Persian cucumber
1⁄2 cup full­fat coconut milk
2 garlic cloves
2 tbsp. lemon juice
1 tsp. fresh dill (or one stalk, no stem)
1⁄8 tsp. sea salt
1⁄8 tsp. black pepper

Directions

Put all ingredients in a blender and pulse to combine.

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