We all get down in the dumps occasionally. When we do, we tend to eat ice cream, chocolate, and comfort foods like mashed potatoes and macaroni and cheese. But do these foods really boost our mood? I don't have the answer, what I do have are seven foods that are good for us and DO boost our moods. So the next time you're feeling blue, give these happiness-raising foods a try! Please note that this is only a small list of foods that can boost our mood.

1. Walnuts
A study has reported that a high intake of alpha-linolenic acid, or for those of us who have no idea what that is, a form of omega-3 fat, which is found in walnuts can help you feel happier. Walnuts are also a healthy snack. So when you eat walnuts not only will you be healthier you'll be happier.

Try this candied walnut recipe as a garnish for your next dessert.

Candied Walnuts

Total Time: 20 minutes

Yield: 2/3 cup, for about 12 servings

Calories per serving: 67

Ingredients:
1/4 cup sugar
1 tablespoon honey
1 tablespoon water
1/4 teaspoon salt
2/3 cup halved walnuts


Directions:

Line a baking sheet with parchment paper or foil; coat with cooking spray. Combine sugar, honey, water and salt in a large heavy skillet. Place over medium-high heat and cook, stirring occasionally, until the mixture turns golden, 3 to 4 minutes. Add walnuts, reduce heat to medium-low and cook, stirring, until deep golden brown, 2 to 3 minutes more. Turn the mixture out on the prepared baking sheet, spreading in an even layer. When completely cooled, break into clusters.

Make Ahead Tip: Store in an airtight container at room temperature for up to 2 days.

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2. Barramundi
Who knew that fish could be used to boost your mood? It has been found that people who eat this fish, that has two omega-3 fats, are less likely to experience signs of depression. Omega-3s help promote proper functioning of the neurotransmitters that regulate mood. I personally hadn't heard of this fish, but I found a recipe that looks like it'd make a great fish dish!

Barramundi and Lemon Butter

Yield: 4 servings

Calories per serving: 71

Ingredients:
2 teaspoons olive or canola oil
1 clove garlic, minced
2 tablespoons butter
3 tablespoons fresh or bottled lemon juice
5 leaves minced or fresh basil (or 3/4 tsp. dry)
salt to taste
4 Australis Barramundi fillets


Directions:

Gently saute the garlic in butter for about 2 minutes. Stir in lemon juice and basil. Add salt to taste. Remove from heat. Coat fillets with olive or canola oil. Pan fry one side on high heat for 3 minutes. Flip and cook other side 1-2 more minutes or until fish is cooked through. Transfer to serving dish. Spoon sauce over fillets.

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3. Dark Chocolate
We've all heard that chocolate cures a broken heart; well apparently there is some truth to that! Dark chocolate contains mood-boosting compounds and has the potential to reduce stress hormone levels. So the next time you feel a little stressed out or down, pop in a piece of dark chocolate and relax. Love sweets? Give this recipe a try.

Dark Chocolate and Cherry Brownies

Yield: 16 servings

Calories per serving: 115

Ingredients:
cooking spray
3.4 ounces all-purpose flour (about 3/4 cup)
1 cup sugar
3/4 cup unsweetened cocoa
1 teaspoon baking powder
3/4 teaspoon salt
1/3 cup cherry preserves
1/3 cup water
5 tablespoons butter
1 large egg, lightly beaten
1 large egg white
1/3 cup semisweet chocolate chips
powdered sugar (optional)


Directions:

Preheat oven to 350°. Line a 9-inch square baking pan with parchment paper; coat with cooking spray. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, 1 cup sugar, unsweetened cocoa, baking powder, and salt in a large bowl; stir with a whisk. Combine cherry preserves, 1/3 cup water, and butter in a small saucepan; bring to a boil. Add preserves mixture to flour mixture; stir well. Add egg and egg white; stir until smooth. Stir in semisweet chocolate chips. Scrape batter into prepared pan. Bake at 350° for 25 minutes or until a wooden pick inserted in center comes out with a few moist crumbs. Cool in pan on wire rack. Garnish with powdered sugar, if desired.

Note: Lining the pan with parchment paper helps prevent the moist brownies from sticking.

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4. Greek Yogurt
This delicious food is full of protein and protein can raise levels of dopamine and norepinephrine in your brain, translation: eating protein boosts your mood! The next time you feel down pick up a spoon and enjoy some Greek yogurt. If you don't like eating it plain try this delicious dip recipe.

Creamy Avocado Yogurt Dip

Yield: Serves 4

Calories per serving: 62

Ingredients:
1/2 cup plain fat-free Gree yogurt (I use Chobani)
2 ripe avocados, peeled and seeded
1 clove garlic, minced
3 tablespoons chopped fresh cilantro
1 tablespoon finely chopped seeded jalapeño pepper
2 tablespoons fresh lime juice
1/4 teaspoon ground cumin
salt and ground black pepper, to taste
Pita chips, tortilla chips, cut up veggies-for serving


Directions:

Place the yogurt, avocados, garlic, cilantro, jalapeño, lime juice, and cumin in a blender or food processor. Mix until smooth. Season with salt and pepper, to taste. Scrape dip into a serving bowl and serve with pita chips, tortilla chips, or cut up veggies.

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5. Low-Fat Milk
Are you a little down? Maybe you are vitamin D deficient, don't worry you're not alone! Luckily milk is one of the foods that are full of vitamin D. So pour yourself a nice refreshing glass of milk and start feeling happier. Why not have a glass with your dark chocolate and cherry brownies?

6. Extra Virgin Olive oil
It has been found that people who ate a Mediterranean-style diet rich in olive oil, nuts, whole grains, fish, legumes, and vegetables were 30 percent less likely to suffer from depression. So if you're feeling blue give this Mediterranean style recipe a try!

Hearty Mediterranean Salad with Balsamic Chicken

20 minutes total time

Yield: serves 4

Calories per serving: 173

Ingredients:
3/4 pound boneless, skinless chicken breast, cut into 18 chunks
18 cherry tomatoes
1 medium zucchini, trimmed and cut into 18 rounds
1 large yellow pepper, cored, seeded, and cut into 18 wedges
1 small sweet onion (try Walla Walla), trimmed and cut into 18 chunks
3 tablespoons balsamic vinegar
1 tablespoon Dijon style mustard
4 tablespoons extra-virgin olive oil
salt and freshly ground pepper to taste
1/2 a 14-ounce round whole-wheat bread loaf, cut into four slices
10 cups baby arugula leaves, rinsed and spun dry
2 cups torn fresh basil leaves
1 cup cooked chickpeas (rinsed and drained if canned)


Directions:

Using six skewers, thread a chunk of chicken onto one skewer, followed by a cherry tomato, a zucchini round, a pepper wedge, and an onion chunk. Repeat process two more times, so skewer holds three chicken chunks, three cherry tomatoes, three zucchini rounds, three pepper wedges, and three onion chunks. Thread remaining five skewers in the same manner.

Whisk together vinegar and mustard in a small bowl. Whisk in oil until dressing thickens. Season with salt and pepper. Lightly brush all skewers with 2 tablespoons vinaigrette; save the rest for topping salads. Oil grill grates and preheat grill to medium.

Place skewers on grill and cook, turning several times, for 8 to 10 minutes, or until chicken is just cooked through and vegetables are tender. Transfer skewers to a platter. Place bread on grill and brown on both sides, about 1 minute total. Serve as grilled slices, or cut bread into cubes for croutons.

Arrange equal portions of arugula, basil, and chickpeas on four large plates. Top each salad with a bread slice (or sprinkle with croutons) and the contents of one and a half skewers, then drizzle with a portion of the reserved vinaigrette.

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7. Collards
Collards are full of B vitamin folate. Folate and other B vitamins produce neurotransmitters that regulate mood. Not only is it delicious it helps you stay and be happy. Give this Collard recipe a try.

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