4 Easy Recipes a Nutritionist Eats to Be Happier and Healthier
Every month, Los Angeles–based certified holistic nutritionist, wellness expert, and health coach Kelly LeVeque of Be Well by Kelly brings us a new instalment in her #FabFourin15 series. Quick and easy #FabFourin15 meals turn off hunger hormones, squelch inflammation, and provide the body with the perfect complete meal of essential nutrients. The Fab Four are protein to up collagen, muscle tone, and metabolism; fat to benefit hormones, skin, and cellular health; fibre for gut microbiome and detoxification; and greens for phytonutrients.
Australia was the first to prove in a randomised controlled trial that food affects mood. Cheekily named “The Smiles Trial,” the test included 67 men and women taking antidepressants who were either placed into a social support group with no dietary modifications or on a mandatory Mediterranean diet that included wild proteins like grass-fed beef, chicken, fish, and eggs; healthy fats like olive oil and raw nuts; and lots of vegetables, fruit, whole grains, and legumes. The diet didn’t allow sweets, refined cereals, fried foods, fast foods, or processed meats. Alcohol was limited to two glasses of red wine a day max. After three months, the participants on the Mediterranean diet showed drastic improvements, with 32% of the participants no longer meeting the criteria for depression, whereas the social support group showed improvement in less than 8% of its members.
At Be Well by Kelly, the Fab Four is a light structure I built to help my clients remember what nourishing foods they should eat to elongate their blood-sugar curve, support hormone production, microbiome proliferation, healthy body composition, and a happy mood! The Fab Four is protein, fat, fibre, and greens, which can easily be obtained at every meal. Keep reading for four recipes that contain all of the nutrients you need for a happier and healthier mood.
Be Well Spa Smoothie
Roasted Salmon with Lemon
2 salmon fillets, about 4 oz. each
6 tbsp. olive oil
1 lemon, sliced
1/2 lemon, juiced
Pink salt, to taste
1 bag of organic rocket
Preheat oven to 180˚ C.
Rub salmon with two tbsp. olive oil and season with salt. Place on a foil-lined baking sheet. Add a few slices of fresh lemon on top and place in the oven.
In a large bowl, whisk 4 tbsp. olive oil with the juice of 1/2 lemon. Add rocket. Mix to coat.
Roast for about 20 minutes or until done to your liking. Top with fresh dill and serve over rocket.
Tzatziki Lamb Meatball Salad
Ingredients for meatballs
1 pound of ground lamb
1/2 cup flax meal
2 tbsp. chopped fresh mint
2 tsp. dried oregano
1 1/2 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1/4 tsp. ground cinnamon
Directions for meatballs
Preheat oven to 220 degrees C.
In a large bowl, hand-mix all ingredients, and once incorporated shape into 2-inch meatballs and place on a baking tray. Optional: Place meatballs on a skewer and then on the baking tray. Bake for 10 to 15 minutes.
Paleo Tzatziki Dressing
1 Persian cucumber
1⁄2 cup fullfat coconut milk
2 garlic cloves
2 tbsp. lemon juice
1 tsp. fresh dill (or one stalk, no stem)
1⁄8 tsp. sea salt
1⁄8 tsp. black pepper
Put all ingredients in a blender and pulse to combine.
Serve meatballs on a salad of kale, red onion, and tomatoes dressed with tzatziki.