Wellness for the Family: Mood-Boosting Recipes

Cooler temperatures and darker skies can really take a toll on your mood.

This week in Wellness for the Family Michelle Dunaway and Grace Derocha, a registered dietitian with Blue Cross Blue Shield of Michigan, have some tips on keeping you on track.

Fall Veggie and Eggie Breakfast Buddha Bowl


  • 1 pound Brussels sprouts, cut in half and cleaned up
  • 1 pound sweet potatoes, peeled and cubed
  • 1½ Tbsp. olive oil
  • 2 cups arugula
  • 4 eggs
  • 2 tablespoon pesto
  • 3 tablespoons apple cider vinegar
  • 4 apples, cored and chopped
  • 2 cups of cooked quinoa and brown rice


  1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
  2. Cut the Brussels sprouts in half. Dice the sweet potatoes.
  3. Spread out the Brussels sprouts and sweet potatoes on the baking sheet. Drizzle the olive oil evenly over the vegetables; season with salt and pepper.
  4. Roast in the oven until golden brown and tender, 17 to 20 minutes.
  5. In a small bowl, whisk the pesto with the apple cider vinegar.
  6. Poach or fry the eggs.
  7. To serve, divide the Brussels sprouts and sweet potatoes among four bowls; place ½ cup of quinoa and brown rice in bowl, top each with ½ cup arugula and chopped apple and 1 egg. Drizzle each bowl with 2 teaspoons of the pesto vinaigrette. Enjoy!

Thai Coconut Curry Shrimp Noodle Bowl


  • 3 tablespoons coconut oil
  • 1/2 pound raw peeled and deveined shrimp, patted dry
  • 1/2 sweet onion, sliced
  • 1/2 red bell pepper, sliced
  • 1/2 orange bell pepper, sliced
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 garlic cloves, minced
  • 1/2 teaspoon freshly grated ginger
  • 2 tablespoons red curry paste
  • 1/3 cup sugar snap peas
  • 1 (14-ounce) can full-fat coconut milk
  • 1 (14-ounce) can light coconut milk
  • 6 ounces cooked rice noodles (or soba noodles… or spaghetti!)
  • 3 tablespoons fresh chopped cilantro
  • 2 green onions, sliced


  1. Heat a large skillet over medium heat and add 2 tablespoons of the coconut oil. Add in the shrimp and cook until opaque and pink on both sides. Sprinkle with salt and pepper Remove the shrimp and place it in a bowl off to the side.
  2. Add the remaining coconut oil to the pot. Stir in the onions, peppers, more salt and pepper and stir to toss. Cover and cook until the vegetables have slightly softened, about 5 minutes. Add in the garlic, ginger and curry paste and stir to coat. Cook for 5 minutes, stirring occasionally, scraping the bottom.
  3. Add in the snap peas and coconut milk. Increase heat and bring the mixture to a boil, then reduce the heat to low, cover and cook for 5 minutes. Stir in the shrimp and cilantro and cook for 5 minutes more.
  4. To serve, place a handful of rice noodles in a bowl and cover with the shrimp curry. Top with extra cilantro or green onions. Enjoy!

For more health and wellness tips, click here.

Categories: Recipes, Wellness for the Family