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Did you know that it is scientifically proven that healthy foods actually contribute to your happiness? Eating healthy and balanced meals are important for maintaining a positive outlook on life (Food And Mood, 2018). By adding fresh fruits and vegetables to your diet for an energy boost, these high vibrational foods can put you in a better mood. Expect to reduce inflammation, boost the immune system and increase energy levels. Connecting with food in a mindful way can improve one's relationship and help to alleviate stress. Plus, who isn’t happy when they’re eating?! 

Have you heard of tryptophan? I was today year’s old when I learned about it! Apparently our body NEEDS tryptophan. It’s an essential amino acid that your body needs to function properly, in every way you can imagine. However, our body can’t even produce it, so we have to get it from our diet. Tryptophan helps make melatonin and serotonin which makes sense why a balanced diet helps regulate your mood and appetite. It all ties together! Quick tip to remember is that tryptophan is found in protein rich ingredients, such as lean meats, fish, nuts, eggs and dairy products. Additionally, consuming foods that contain complex carbohydrates can help your body to better absorb the tryptophan, so eating fruits and vegetables can also help your overall well-being (Content, 2019). Remember that for your next grocery run. 

So in this journal, we decided to highlight our dear friend, Teresa (@veggiemomclub) and her contribution to the Plant Based World! Teresa is a plant-based recipe blogger who creates delicious vegetarian and vegan recipes for busy families. She is passionate about helping others learn how to create healthy, flavorful meals that are easy to make and fun to enjoy! Teresa was kind enough to share her recipe with us, so we are adding them to our journal for you to Chef it up! 


(Vegetarian) Portobello Quiche, inspired by my mother:


One portobello mushroom cap sliced medium thin 

One small yellow onion 

A few sprigs of dried thyme

Salt, pepper, garlic powder, onion powder 

Ricotta cheese (1 cup)

Half and half (1 cup)

Parm cheese, as much as you'd like

6 brown eggs, but any eggs will do 

Store bought frozen pie crust

Paprika or smoked paprika, to taste and garnish

Butter or olive oil 


Preheat the oven to 375 degrees.

Sauté onions and mushrooms until soft and caramelized, season to taste. Squeeze half of a lemon

Mix 6 eggs, cheese, herbs and spices together in a small bowl 

Add mix to pie crust once the veggies have cooked 

Add veggies on top, with a spoon or fork lightly mix in the veggies

Sprinkle smoked paprika on top

Bake in the oven for 20 min, or when the crust and top of the pie are brown.


(Vegan) Green Gut Healing Smoothie:


Water– 1 1/2 cup

Kombucha- 1 cup

Spinach– 2 cups

Lemon- 1 cut and sliced

Green Apple– 1 apple sliced into pieces

Avocado– 1/4 avocado

Blend until smooth


(Vegetarian ISH) Chicken Soup, turned Bean Soup Recipe


2 cans of 3.5oz butter beans 

2 cans of 3.5oz chickpeas

2 soft-boiled eggs

Dried thyme to taste

Salt and pepper to taste

Paprika to taste


Soft Boiled-Eggs Instructions:

Add 2-4 medium to large brown (or any type) eggs to a small pot of cold water

Bring your pot of egg cuties and water a boil

The secret to gooey, orange, soft-boiled eggs is to only boil for 7 minutes, on medium heat. 

To test the readiness of my egg, I like to take ‘em out of the pot for a little spin. If your egg spins like a spinning top, she’s fully cooked. If the egg spins like it may have had a little too much to drink, so a bit all over the place, she’s softly boiled and ready to go!

While the eggs cook, prepare the ice bath. Fill a large bowl with cold water, and add a handful of ice. When the timer goes off, remove the eggs from the hot water, and immediately add them to the ice bath. Allow them to chill for at least 3 minutes.

Crack open with your hands or a spoon (seriously don’t know how this is done), slice each egg in the middle, and season with salt, pepper, dried or fresh thyme, and paprika. Not smoked!

Boom. Your eggs are done.

Soup Instructions:

Bring your lovely pot of leftover chicken-less soup to a slow boil. The key is to allow the flavors to simmer and dance without rushing.

Next, rinse your can of beans, to get rid of excess salt and starch. Add to your pot of soup!

Pour an additional can of water into your pot, to compensate for the newly added protein, and stretch your soup for a few more days.

Season with salt, add more dill, and simmer for 20 minutes, allowing your beans to soften.



Food And Mood (2018) Relationship between food and happiness, Food And Mood. Available at: (Accessed: January 12, 2023).

Content, D. (2019) How to eat your way to happiness, this. Available at: (Accessed: January 12, 2023).



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