Simple and Tasty Food Ideas for a Happy Meal

People the world over stand divided on everything from religious to political beliefs. One common denominator brings us all together: Happy Meal food. We need it in order to survive and thrive. In fact, a good meal impacts our overall moods as well as our bodies.

Many different types of foods have been shown to improve our happiness levels. Two main categories of mood-affecting foods exist. So-called “happy foods” affect us physiologically because they contain higher levels of vitamins and minerals that impact the production and release of serotonin, the neurotransmitter scientists believe is largely responsible for fostering feelings of happiness. On the other hand, comfort foods have a psychological benefit. For example, if Mom’s homemade chocolate chip cookies cheered you up as a kid, replicating her recipe will likely be a mood-booster on a down day, thanks to the happy memories associated with the treat.

So why aren’t we eating these types of foods at every meal? Certain happy foods get a bad rap as “health foods,” and some turn up their noses at these bland, lean dishes. As for comfort food, much of this fare is packed with calories and fat, which, in the long run, won’t make us happier. Fortunately, these recipes can be adjusted to provide maximum nutritional and emotional benefits as well as fantastic flavor.

 Macaroni and Cheese

Although the boxed variety of macaroni and cheese is a childhood favorite, the homemade kind is really the best way to go when indulging in this comfort food. The dairy products standard in this recipe (milk and cheese) contain high levels of vitamin B, which has been shown to heavily impact the brain. In fact, studies indicate that depression can often be lessened when a deficiency of folic acid (a type of B vitamin) is corrected. Similarly, normal levels of riboflavin (B2), B6 and thiamine (B1) have been proven to boost mood in multiple studies [source: Carper]. Coupling the mood-enhancing effects of dairy with multigrain macaroni helps the meal pack a powerful punch.

If you’ve sworn off pasta, consider this: Carbohydrates increase serotonin and endorphin levels, cranking up good mood vibes and energy levels simultaneously. Experts recommend switching from regular pasta to the multigrain variety because it counts toward recommended daily servings of whole grains [source: Cohen].

 Salmon and Brown Rice

Although most of us wouldn’t consider salmon a comfort food, it’s certainly one of the most nutritionally beneficial foods available. Experts agree that the numerous vitamins and minerals present in salmon qualify the fish as a superfood; furthermore, they recommend that everyone strive to consume two or three servings of salmon or other fish per week.

Multiple studies have linked depression to imbalances in omega-3 fatty acids, found abundantly in fish [source: Melone]. Scientists believe omega-3s are responsible for managing brain signals that regulate mood. In fact, studies have revealed that people in cultures who consume more omega-3 rich fatty fish suffer from depression less frequently than populations that eat fewer servings of fish. Because omega-3 can’t be produced by the body, it’s critical to incorporate fish, eggs or cod liver oil into your diet [source: China Daily]. Brown rice is an ideal dish to serve with salmon because it contains high amounts of selenium, low levels of which have been linked to poor moods [source:

Loaded Chicken & Broccoli Salad

This loaded chicken and broccoli salad is a protein-packed powerhouse that doesn’t skimp on the classic “loaded” flavors you love. With tender, juicy chicken and crisp, fresh broccoli as the base, this salad delivers a satisfying bite in every forkful. A creamy dressing ties everything together, while mix-ins like crispy bacon, shredded cheese and scallions add layers of flavor. It’s the perfect salad for a high-protein lunch or dinner that keeps you full and energized.

Loaded Broccoli & Beef Casserole

This loaded broccoli-and-beef casserole is packed with comforting flavors. Lean ground beef teams up with broccoli and brown rice to create a hearty, fiber-packed base with a creamy sauce. The highlight is the melted cheese on top—once broiled, it transforms into a golden, crispy layer that’s finished with bacon and scallions for the ultimate “loaded” experience. To keep prep simple, look for bags of pre-cut broccoli florets.

Classic Sesame Noodles with Chicken

Sesame noodles become a satisfying meal with lean chicken and tons of veggies in this quick, healthy noodle recipe. Be sure to rinse the spaghetti until it’s cold, then give it a good shake in the colander until it’s well drained. Are you a spiralizing pro? Swap 5 cups of raw zucchini, carrot or other veggie “noodles” for the cooked pasta.

Easy Dinner Ideas

I get a lot of joy from making delicious and nutritious dinners for my family, but I can only devote a finite amount of time to it each day. As someone who develops recipes for a living, I know it’s not too much to ask for dinners that have it all: great flavor, real-food ingredients, fast prep, easy to read instructions, and quick assembly. 

All of the dinners in this collection meet those requirements and have either a short ingredient list, require 20 minutes or less of prep time, and don’t require a lot of chopping. I turn to these options often for weeknight dinners that always hit the spot.

The Best Classic Meatloaf

I often make these Korean-inspired ground beef bowls as a weekly meal-prep option for my family of five. With the perfect balance of sweet and salty flavors, this recipe is super quick to make on weeknights, and I can easily customize the serving size for everyone from toddlers to adults.  

Slow Cooker Pumpkin Chili

Stacie put a twist on classic chili recipes with this crowd-pleasing chili that incorporates canned pumpkin for a touch of sweetness, fiber, and vitamin A. Not only does it hit the spot when I’m craving a big bowl of chili, but it’s also a great way to sneak more veggies into my family’s day.

Quinoa Upma Recipe for Toddlers and Kids

Quinoa Upma- easy and healthy breakfast recipe made with quinoa & vegetables. Its a nice variation to the usual upma varieties and tastes so great.  Try yourself to believe it! Quinoa upma can be done very quickly and ideal for kids after one year once they started eating all family foods. Get more information on introducing and selecting quinoa for babies and kids here.  I am planning to post more quinoa recipes as demanded by readers and friends, also I am loving experimenting with quinoa for its versatility, texture and health factor. So stay tuned for more quinoa recipes!

Meals That Are Proven to Make You Happier

People the world over stand divided on everything from religious to political beliefs. One common denominator brings us all together: food. We need it in order to survive and thrive. In fact, a good meal impacts our overall moods as well as our bodies.

Many different types of foods have been shown to improve our happiness levels. Two main categories of mood-affecting foods exist. So-called “happy foods” affect us physiologically because they contain higher levels of vitamins and minerals that impact the production and release of serotonin, the neurotransmitter scientists believe is largely responsible for fostering feelings of happiness. On the other hand, comfort foods have a psychological benefit. For example, if Mom’s homemade chocolate chip cookies cheered you up as a kid, replicating her recipe will likely be a mood-booster on a down day, thanks to the happy memories associated with the treat.

So why aren’t we eating these types of foods at every meal? Certain happy foods get a bad rap as “health foods,” and some turn up their noses at these bland, lean dishes. As for comfort food, much of this fare is packed with calories and fat, which, in the long run, won’t make us happier. Fortunately, these recipes can be adjusted to provide maximum nutritional and emotional benefits as well as fantastic flavor.

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