Our culinary classes and kitchen source chocolate from Seattle based The Chocolates as needed. For more detail Shop Our Farm Market and you you can visit 21acres.org.

1. GOOD MOOD FOODS; TURKEY & WILD MUSHROOM
CASSEROLE RECIPE
Man it was dark today, mostly due to the low clouds and fog I believe. I guess
winter has officially started. As the dark days slowly welcome back the light,
there are a handful of mood-boosting foods to include with your meals or
snacks – especially if you’re prone to . It’s no secret that some foods just
plain ‘ole make us feel better. Foods such as chocolate, creamy casseroles,
fresh baked bread, warm saucy pasta, or mashed potatoes all have key
nutrients that give our mood a boost. Let’s look at some specific examples.
Chocolate is rich in magnesium, which according to recent research out of
Norway, a country cloaked in darkness six months out of the year, has been
associated with lower incidences of depression. Keep in mind that the higher
the cocoa content of the chocolate, the greater amount of magnesium and
the lower amount of sugar. (For many of my clients sugar increases feelings
of depression and anxiety.) A good rule of thumb is to aim for at least 70-80%
cocoa content in your one or two ounce chocolate treat.
While 21 Acres recognizes that chocolate in not locally produced, the kitchen
and culinary education team do on occasion work with local chocolate
companies whose values are in line with 21 Acres in terms of economic and
environmental sustainability. Our culinary classes and kitchen source

2. chocolate from Seattle based The Chocolates as needed. For more detail
Shop Our Farm Market and you you can visit 21acres.org.
In continuing with the theme of comfort foods, it seems only natural to
suggest creamy casseroles. Did you know that your favorite creamy
mushroom and turkey or tuna casserole includes a variety of mood
enhancing nutrients? Mushrooms for example, particularly wild and foraged,
have a reasonable amount of vitamin D, which can be essential when it comes
to beating the blues from dark winter days. Typically our bodies make vitamin
D through skin exposure to the sun. Our bodies, however, aren’t great about
storing vitamin D – at least not enough to get us through the winter. It’s
important to take in vitamin D rich foods such as mushrooms or cold-water
oily fish like salmon or tuna (hence the tuna casserole option). Vitamin
D-fortified dairy from 100% grass-fed cows may also help elevate mood
(hence the creamy part of the casserole). The Farmers Market near me at 21
Acres carries beautiful dairy products from our sister farm, CHERRY VALLEY
DAIRY. The cows at Cherry Valley are grass-fed, which allows them to
internalize vitamin D from the grass they eat and then pass the vitamin along
via their milk.
In the event you prefer a poultry casserole vs. fish, you’d still be doing your
mental health a favor. Turkey in particular is rich in the amino acid tryptophan,
which has been linked to better moods with less stress and anxiety according
to recent studies. On the other hand, if you’re just looking for a quick easy
vegetarian tryptophan pick me up, try 1/4 cup of local Styrian pumpkin seeds
from CB’s Nuts .Ounce for ounce these green power houses contain even
more tryptophan than the turkey.
Carbohydrate-rich foods like breads, pasta, and potatoes are also frequently
listed as comfort foods. Such foods have been shown to increase serotonin,
an important “feel good” neurotransmitter. Experts believe that shorter,

3. darker days alter our circadian rhythms, or natural clocks, which in turn can
disrupt our natural production of serotonin leaving us feeling tired or
down-and-out.