Women’s Health and Wellbeing Services is a not for profit organisation that works with women and families in the community to reduce the impact of mental health problems on families and to help foster growth, for strong women and strong families. Your small change will make a big change!

Recipes to Boost Your Mood

Food plays a massive role in your mental health, reducing stress, anxiety and improving your overall well being. If you constantly eat unhealthy, processed foods, you will feel the consequences including brain fog, lethargy, and an unstable mood. Fuel your body with nourishing foods rich in vitamins, antioxidants, omega 3 fats, and proteins and watch your mood and energy levels skyrocket. However, having a balanced diet is important, eating soul foods (such as the NYC cookie we included) is fine but having your diet consist of predominantly good foods will boost your overall well being. 

Green Smoothie Recipe – Packed With Nutrients 

A delicious green smoothie packed with nutritious ingredients that will fuel your body with energy. The sweetness is derived from the banana offering a great source of amino acid tryptophan, required by the body to create serotonin, helping to boost your mood. This green smoothie is packed with healthy fats, keeping you full for longer. The medjool dates and almond butter are other delicious ingredients to making the healthy smoothie tasty. 

Ingredients

  • 250ml milk of your choice (we used unsweetened almond milk)
  • 1 tbsp ground flaxseed
  • 1 tsp maca powder (optional)
  • pinch ground cinnamon
  • 1 medjool date , stoned
  • 1 small ripe banana
  •  Handful spinach
  • 1 tbsp almond butter

View the method from the recipe source: BBC Good Food

Easy One-Pan Japanese Inspired Salmon Recipe 

Salmon is an incredible protein source, rich in omega-3 fatty acids and other essential vitamins. Omega-3 fatty acids are shown to boost brain function, increasing learning and memory capabilities. Further, healthy fat and vitamin D in salmon have been linked to decreasing mental health disorders such as depression. Making this recipe also allows you to roast your favourite vegetables in the same pan. Who doesn’t love an easy clean-up, quick and tasty recipe! 

Ingredients

  • 2 salmon fillets
  • 1 bunch broccolini
  • 1 sweet potato
  • 1 tbs sesame seeds
  • 1 tsp coconut oil
  • 1 tsp sea salt

Marinade 

  • 1 tbs sesame oil
  • 1/4 cup tamari sauce
  • 1/2 tbs Dijon mustard
  • 2 tbs sesame seeds
  • 1 tbs honey *optional

View the method from the recipe source: Best Recipes.

Overnight Oat Pots – Increased Energy Levels

Overnight oats are a lifesaver for those busy mornings; what better way to instantly lift your mood than having a delicious ready-to-go breakfast that will keep you full. Chia seeds are known to increase energy levels and keep you full, lifting your mood for the day. Nuts and seeds are also great foods to boost your serotonin levels, perfect to include in your overnight oats. Lastly, oats contain the mood-boosting mineral selenium, helping keep your spirits lifted throughout the day. 

Ingredients

  • 1/4 cup traditional rolled oats
  • 1 tbs macadamias coarsely chopped
  • 1 tbs pepitas
  • 2 tsp sesame seeds
  • 2 tsp maple syrup
  • 1 tsp olive oil
  • 1 1/2 tsp dried mango diced
  • 2 tsp black chia seeds
  • 3/4 cup coconut yoghurt
  • 15 frozen raspberries

View the method from the recipe source: Best Recipes.

Steak With Butter-Braised Brussels Sprouts – Packed with Iron

Iron is an essential vitamin for your energy levels and keeping your blood oxygenated. Fatigue is a massive component of feeling down. Incorporating steak into your diet can turn your life around, fuelled with an abundance of energy. Red meat can be linked to reducing anxiety and depression. Pair your steak with dark leafy green vegetables, which are also full of iron, and you will be bouncing off the walls in no time, boosting your mood. 

Ingredients

  • 2 Grass Fed Australian Beef Porterhouse Steaks (about 300g each)
  • 1 1/2 tbsp olive oil
  • 3/4 cup (185ml) dry red wine
  • 1/2 cup (125ml) beef stock
  • 90g cold butter, chopped, divided
  • 600g brussels sprouts, halved, outer leaves removed
  • Sourdough Bread, to serve

View the method from the recipe source: Taste

NYC Cookies – Good for the Soul

A simple look at a cookie can instantly boost your mood. If you’re not having a great day, one bite of this cookie and the sun will start shining again. Tried and tested by the WHWS team, this NYC cookie recipe will have you going back for seconds and thirds, and will be loved by your friends and family. This may not be the healthiest recipe, but we can ensure you it will boost your mood immediately. 

Ingredients 

  • 125 g Unsalted Butter/Stork
  • 100 g Light Brown Sugar
  • 75 g White Granulated Sugar 
  • 1 Large/Medium Egg
  • 1 tsp Vanilla (optional!)
  • 300 g Plain Flour 
  • 1 + 1/2 tsp Baking Powder
  • 1/2 tsp Bicarbonate of Soda
  • 1/2 tsp Sea Salt
  • 300 g Chocolate Chips (150g Dark, 150g Milk)

View the method from the recipe source: Janes Patisserie

I’m sure you’re starving after reading through all the delicious recipes. Start looking after your body with nourishing foods today and feel confident in your skin, boosting your mood and energy levels with the help of foods.

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Covid-19 Information

In the event of a lockdown or mandatory mask regulations due to the changing Covid 19 situation, WHWS will conduct all session via telephone or telehealth sessions.

We understand that face to face sessions are ideal, but for your safety and the safety of our therapists, we appreciate you staying home during this time. Communication can actually be better over telehealth phone call or video, as it means no prolonged mask wearing during your session.

When restrictions ease, we can resume in person sessions. Thank you so much for your understanding and flexibility during restrictions. If we can answer any questions or support you further during this difficult time, please don’t hesitate to get in touch at info@whws.org.au or by calling 9490 2258.