A Recipe for S.A.D. (Seasonal Affective Disorder)

If you are like me, you might really struggle this time of year – emotionally, energetically, and even physically. Studies suggest that SAD affects as many as 10% of people in Northern latitudes. 

This is because, when our optic nerve senses sunlight, the body secretes serotonin (our primary “feel-good“ hormone and neurotransmitter). In the absence of sunlight, our production of melatonin (a hormone that lowers body temperature and promotes drowsiness ) increases. 

Simply put, when we are not exposed to enough sun, we’re likely to experience low energy and low mood, as well as physical symptoms such as decreased immune function, or feeling cold all the time  (even indoors). For some, this effect can be so severe as to lead to a diagnosis of clinical depression. 

Thankfully, there are ways to support ourselves through these challenging months, the most important being what I call the 4 “Cornerstones“ of mental & physical health: sleep , exercise , nutrition , and hydration . 

From a dietary perspective, some of the most supportive nutrients you can consume are healthy fats (especially Omega-3’s), Vitamin D (which has been shown to directly reduce the symptoms of SAD), and fermented foods that are rich in probiotics (because #gutbrainconnection).  

This Miso Salmon bowl contains all 3: Omega-3 fatty acids from the salmon and avocado , vitamin D from the mushrooms  (any kind will do, but darker varieties like Shiitake are richer sources of Vitamin D), and probiotics from the kimchi and miso (I’m on a major miso kick lately ).

Look for wild-caught fish (which is higher in Omega-3’s), if you can, and serve it on a bed of sticky rice  with some sliced cucumber  and avocado, kimchi, and the Miso Butter mushrooms (recipe to follow). I like to serve mine with a lemon wedge  and a sprinkle of sesame seeds and chopped fresh cilantro. 

Fᴏʀ ᴛʜᴇ Mɪsᴏ-Mᴀʀɪɴᴀᴛᴇᴅ Sᴀʟᴍᴏɴ:

 𝟸 𝚡 𝟼 𝚘𝚣. 𝚠𝚒𝚕𝚍 𝚜𝚊𝚕𝚖𝚘𝚗 𝚏𝚒𝚕𝚕𝚎𝚝𝚜

 𝟷.𝟻 𝚃𝚋𝚜𝚙 𝚠𝚑𝚒𝚝𝚎 𝚖𝚒𝚜𝚘

 𝟷 𝚃𝚋𝚜𝚙 𝚛𝚒𝚌𝚎 𝚟𝚒𝚗𝚎𝚐𝚊𝚛

 𝟷.𝟻 𝚃𝚋𝚜𝚙 𝚖𝚊𝚙𝚕𝚎 𝚜𝚢𝚛𝚞𝚙

 𝟷 𝚝𝚜𝚙 𝚜𝚘𝚢 𝚜𝚊𝚞𝚌𝚎

 𝟸 𝚖𝚒𝚗𝚌𝚎𝚍 𝚐𝚊𝚛𝚕𝚒𝚌 𝚌𝚕𝚘𝚟𝚎𝚜 

 𝟷 𝚝𝚜𝚙 𝚖𝚒𝚗𝚌𝚎𝚍 𝚐𝚒𝚗𝚐𝚎𝚛 

 𝟷/𝟸 𝚝𝚜𝚙 𝚜𝚎𝚜𝚊𝚖𝚎 𝚘𝚒𝚕 

Place salmon in a ziplock bag. Whisk together remaining ingredients and add to the bag with the salmon. Turn and massage to coat. Refrigerate for at least 30 minutes (or overnight).

Remove fish from the bag and place, skin-side-down, on a greased baking tray. Broil for 6-10 minutes, or until desired degree of doneness.

Fᴏʀ ᴛʜᴇ Mɪsᴏ-Bᴜᴛᴛᴇʀ Mᴜsʜʀᴏᴏᴍs:

 𝟷 𝚃𝚋𝚜𝚙 + 𝟷 𝚝𝚜𝚙 𝚜𝚎𝚜𝚊𝚖𝚎 𝚘𝚒𝚕

 𝟾 𝚘𝚣 𝚖𝚞𝚜𝚑𝚒𝚎𝚜  

 𝟷.𝟻 𝚃𝚋𝚜𝚙 𝚐𝚑𝚎𝚎 (𝚘𝚛 𝚋𝚞𝚝𝚝𝚎𝚛)

 𝟷 𝚃𝚋𝚜𝚙 𝚠𝚑𝚒𝚝𝚎 𝚖𝚒𝚜𝚘

 𝟷 𝚌𝚕𝚘𝚟𝚎 𝚖𝚒𝚗𝚌𝚎𝚍 𝚐𝚊𝚛𝚕𝚒𝚌 

Heat 1 Tbsp sesame oil over medium heat.

Wash, dry, and trim your mushies (you can leave them whole, or slice them, whatever tickles your fancy).

Add mushrooms to the pan and saute until golden-brown and they have released all their water (about 12-15 minutes).

Meanwhile, stir together miso, ghee, and garlic. Add to the pan with the mushrooms and stir to coat. Cook another 2-3 minutes.

Remove from heat and drizzle with remaining tsp of sesame oil.

Finally, I would like to offer the gentle reminder that nothing lasts forever. Though it may seem like the gloomy, cold weeks are stretching into eternity, it is always darkest just before the dawn.  The life-giving sun is already on its way back to us, loves. Hang in there. Things will be warm and bright and green again before you know it.