Does the holiday season get you down? Don’t worry, you are not alone. Up to 20% of American teens admit to feeling less energetic, productive, and happy during the winter months. Between the lack of sunlight, early mornings, hectic holiday planning and overbearing family members, it is only natural to feel the winter blues. Luckily, there are natural food remedies that will certainly make any dark winter morning a look little brighter and the holiday season as a whole feel a little less stressful. With the right mix of healthy and tasty ingredients, winter will become a joyous season filled with homemade treats.

Food plays a major role in overall mental health-especially for teenagers. Fortunately, out of all of the uncontrollable obstacles and factors in our daily lives, food intake is one of the elements we can control. A healthy food intake not only affects physical appearance and wellness, but can also affect basic brain chemistry which later influences moods, emotions, and mental health. According to doctors, the best 3 types of nutrients to intake for mental health are folate, vitamin D, and omega-3 fatty acids.

Folate is found in green leafy vegetables and high-protein foods. Kale, fruits, nuts, and beans are examples of folate-rich foods. Folate is vital for the production of cells, healthy hair, skin, and eyes, and is proven to reduce symptoms of depression.

Vitamin D is found in any form of citrus, and is an important catalyst for happiness. Rates of depression are proven to be higher with people with vitamin D deficiencies, and vitamin D helps combat seasonal affective disorder, or the “winter blues”. Vitamin D is known to help the body absorb calcium for a stronger body, immune system, and mind. Our bodies normally produce vitamin D as a result of being in the sun. However, during the winter months, there is not enough sun for our bodies to produce vitamin D without the help of food and/or  supplements.

Lastly, omega-3 fatty acids have also been recommended to help mental and general health. Omega-3s are normally found in walnuts, flaxseed, or green leafy vegetables like spinach and kale. Omega-3s are incredibly helpful for the prevention of depression, and are known to be mood stabilizers. They have also been proven to aid antidepressants, reduce inflammation, and even help with ADD and ADHD symptoms.

During a hectic school year centered around tempting holiday treats, it is extremely difficult to stick to a mental-health aware diet. However, with the help of delicious and fast recipes, this winter will be filled with a little more happiness, focus, and fun. Here are easy recipes that pack all 3 important nutrients in each bite:

Craisin Crumble:

Ingredients:

Filling-

4 apples

1 tbsp lemon

juice of 2 oranges

zest of 1 orange

1 cup craisins

2 tbsp potato starch

Topping-

1 cup oats (roughly ground)

6 dates

1 tsp maple extract

1 tsp vanilla

3 tbsp soymilk

Directions:

Preheat your oven to 350•F, and grease a large pie pan. Dice the apples, and juice and zest the two oranges. In a medium saucepan, add ½ cup of water, diced apples, orange zest and juice, and lemon juice. Put this over low heat for about 10-12 minutes or until the apples or soft. Add in the craisins, and stir for about 2 minutes. Let cool. Next in a blender or a food-processor, roughly grind the oats. In a large bowl, add the mashed dates, maple extract, vanilla and soymilk. Mix this together until it forms a crumbly texture. In the pie dish, add the filling and then place the crumbly oat mixture on top. Put this in the oven for about 25-30 minutes or until the crumbly top is golden brown.

Blooming Apples:

Ingredients:

6 Apples (cut in half, and only cored half way)

10-12 dates

7-8 Tbsp cinnamon

1 tsp nutmeg

½ cup milk (any kind)

¼ cup of chopped walnuts

Directions:

Preheat your oven to 350•F, and fill two large baking pans with a ¼ inch of water. Cut each apple in half, horizontally. Core the two halves only halfway, leave a bit of the core at the bottom. Next, with a paring knife make two circles in the whites of the apple. Flip the apple over, and cut the edge about 5 times. Flip the apple over again, and spread the cuts so it looks like a blooming flower. Next, in a large bowl mash the dates until it forms a thick paste. Add the cinnamon, nutmeg, and walnuts. Lastly, add the milk until the paste is slightly thinner. Take a spoon and fill the cuts between the apple with the paste. Once all the apples are covered, place them face up in the pans. Place the pans in the oven for about 30-35 minutes. Best served with vanilla ice cream!