Feel-Good Food: Salmon & Quinoa Patties | Mental Health Recipes

If you’re feeling down, munching on these salmon and quinoa patties might be exactly what the doctor ordered. These delicious bites are here to prove that “brain food” doesn’t have to taste bland, unappetizing, or boring.

In fact, these are a great option if you need a quick bite to cozy up for movie night (hey, these even offer something for a solo movie night or Netflix marathon) when you need that extra bit of comfort.

Not only that, but there’s tons to back up how these salmon and quinoa cakes can help boost your mental health, giving you exactly what you need. 

So, let’s dig into how you can make these (it’s not even hard!) and how these can offer your mood that much-needed lift.

How to Make These Yummy Salmon Cakes With Dill Yogurt Dip

Health experts generally recommend eating fatty fish like salmon two times per week.

This translates to about six to eight ounces of salmon or other omega-3-rich fish weekly for most adults. And these quinoa and salmon patties can help you get your fill!

How These Quinoa Salmon Patties Impact Your Mood

So, why bother incorporating these patties into your life?

Well, it’s not just about taste… Below, we break down some of the main ingredients and how they contribute to better mental well-being.

Salmon: The Omega-3 Powerhouse

Salmon is rich in omega-3 fatty acids, particularly EPA and DHA. These essential fats are crucial for brain function and have been linked to improved mood and reduced risk of depression. But that’s not all salmon brings to the table…

It’s also an excellent source of vitamin D—often called the “sunshine vitamin.” Low levels of vitamin D have been associated with increased risk of depression and seasonal affective disorder (SAD), making salmon a great choice for keeping the blues at bay.

Salmon further contains several B vitamins, including B12, which are essential for brain health. These vitamins play a role in producing brain chemicals that affect mood and other brain functions.

Related Article: Nourish Your Neurons: Miso-Glazed Salmon for Better Mental Health | Mental Health Recipe

Quinoa: The Protein-Packed Grain

Quinoa provides a healthy source of complex carbohydrates, meaning it also provides a steady source of energy to the brain and helps to maintain stable blood sugar levels.

This can prevent the mood swings and irritability often associated with blood sugar crashes. 

Quinoa also contains all nine essential amino acids, making it a complete protein, and this isn’t something many plant-based foods can claim!

In fact, these amino acids are crucial for producing neurotransmitters that regulate mood, such as serotonin and dopamine.

Additionally, it’s a good source of magnesium, a mineral that plays a role in regulating neurotransmitters. Adequate magnesium intake has been linked to reduced symptoms of depression and anxiety. 

Eggs: Mother Nature’s Multivitamin

Eggs are one of the best dietary sources of choline—which is used to produce acetylcholine, a neurotransmitter that regulates mood and memory. Like salmon, eggs are a good source of vitamin B12.

However, eggs also contain selenium, a mineral that has been linked to lower rates of depression. As a bonus, eggs provide additional vitamin D, complementing the amount found in salmon and further supporting mood regulation.

With all these nutrients packed into one small package, it’s clear why eggs are a valuable component of these mood-boosting patties (and not the awful food they were once demonized and made out to be!).

Greek Yogurt: The Probiotic Bonus

While not part of the patties themselves, the Greek yogurt in the dip adds another layer of mood-boosting benefits.

Greek yogurt contains beneficial bacteria that support gut health. The gut-brain connection is a growing area of research, with studies suggesting that a healthy gut microbiome can positively influence mood and mental health. 

The high protein content in Greek yogurt also helps stabilize blood sugar levels, which can prevent mood swings and irritability.

On top of this, Greek yogurt is also an excellent source of calcium and B12—further contributing to good mental health and overall health!