For those of us who like to use food to make it all better, research has found that there are healthy food cures for everything from simple end-of-day exhaustion to the bad mood that drags us down like an anchor. Here are three nutrient-packed healthy meals, each of which conquers a specific energy-related problem. THE PERFECT MEAL TO FIGHT THE BLUES New England Clam Chowder (pictured above)Carrot-Walnut SaladSpicy Pumpkin Mousse with Mini-Chocolate ChipsHot Apple Cider with a Cinnamon Stick Get the recipes! Fish and foods rich in B vitamins are nutritional pick-me-ups, whether you’ve been diagnosed with depression or just feel down once in a while. Seafood supplies the richest source of omega-3 fatty acids in the diet; several studies have found that the more fish you eat, the less likely you are to be depressed, which is a leading cause of fatigue. Clam chowder is like liquid Prozac. First, it’s full of omega-3 fatty acids and vitamin B12, a nutrient that, recent research reports, helps people respond better when they’re treated for depression. In fact, just 3 ounces of cooked clams take care of your B12 needs for an entire week. The 2% milk used to make the chowder provides additional B12 and is a very good source of tryptophan, an amino acid that may raise your spirits. The side dishes supply mood relief, too. Walnuts are one of the few foods besides fish that contain omega-3s. The vegetables and oyster crackers are full of folate, another B vitamin linked to mood. Tufts University researchers tested the blood levels of 3,000 men and women and found that those suffering from low-level or major depression were less likely to get the recommended 400 mcg of this B vitamin daily. This meal supplies 54 mcg. Because some people with depression may be sensitive to refined sugar, dessert is light. Pumpkin provides vitamins A and C to strengthen your immune system, and a few mini-chocolate chips on top will perk your spirits. Accompany the meal with soothing, cinnamony, hot apple cider. [pagebreak] Media Platforms Design TeamTHE PERFECT MEAL TO END A STRESSFUL DAY Baked Potato Gnocchi with Spinach and RicottaGreen Beans Topped with Sliced AlmondsGarlic BreadAssorted Fresh Fruit Dipped in Dark ChocolateHerbal Tea Get the recipes! Comfort food is extraordinarily fattening (one serving of mac and cheese has half a day’s worth of saturated fat). But this supersoothing dinner won’t break the calorie bank. Its secret to serenity: high-carbohydrate foods, such as gnocchi (potato dumplings) and bread. A meal rich in carbohydrates increases your body’s level of serotonin, a hormone that improves mood, says Judith Wurtman, PhD, an MIT researcher who has studied the food-mood connection for 2 decades. That’s why many people following a low-carb diet notice a rise in their stress levels. If you’re on a low-carb plan, take a break on a day that’s unusually stressful. The spinach, green beans, and almonds contribute magnesium; your need for the mineral increases as your stress level rises. Dutch researchers discovered that whey protein-abundant in ricotta cheese-improves your ability to think in stressful situations. And researchers at the Smell & Taste Treatment and Research Foundation in Chicago found that when they gave families garlic bread at dinner, there were 22% fewer negative remarks-and 8% more positive ones-among the clan than when families received no aromatic accompaniment. Stressful days call for dark chocolate, which is packed with anandamide, the same feel-good chemical associated with a postexercise buzz, say researchers at the University of California, Irvine. Dip citrus fruits or strawberries in melted dark chocolate. The fruit has vitamin C, which boosts your immune system when you’re in knots. The finish: soothing herbal tea.  Media Platforms Design TeamTHE PERFECT MEAL TO BOOST YOUR ENERGY Salad with Horseradish-Crusted Steak and Citrus VinaigretteWhole Grain Dinner Roll Low-Fat Yogurt and Blueberry Parfait Peppermint Iced Tea Get the recipes! This salad has stamina. One serving contributes 3 mg of iron, or 17% of the daily value. Not getting enough of the mineral on a regular basis is an almost certain cause of fatigue. Nearly 1 in 5 American women of childbearing age and 50% of moms-to-be are iron deficient, making it the most common nutritional deficiency in the United States. A Swiss study of 136 women ages 18 to 55 suggests that even if your iron levels aren’t low enough to be classified as deficient, you may still experience iron-related fatigue. Steak is the biggest source of the mineral in the salad, kicking in 2 mg. The mixed greens supply 1 mg. Although the iron you get from fruits and veggies isn’t as available to your body as that from meat, the vitamin C in the citrus vinaigrette will help improve your body’s ability to use the iron that comes from the steak. The salad is also high in protein, which promotes the production of brain chemicals that boost alertness. The meal’s other slump-proofers include a whole grain roll (a British study shows that fiber may fight fatigue) and a parfait made with low-fat vanilla yogurt and blueberries. Tufts University studies have shown that yogurt helps raise attention levels, while the large quantity of antioxidants in blueberries gives a lift to energy and memory. Herbs, like those in the salad and the peppermint tea, also contribute. “Our studies show that both horseradish and peppermint act as stimulants on nerves in the brain,” says Alan Hirsch, MD, director of the Smell & Taste Treatment and Research Foundation. No coffee to end your meal-the brief burst of energy it gives you culminates in an equally big crash. [pagebreak] RECIPES: The Perfect Meal to Fight the Blues New England Clam Chowder Prep time: 25 minutes Cooking time: 21 minutes 1 slice bacon2 tsp vegetable oil1/2 c chopped onion1/2 c chopped celery1 clove garlic, minced1/2 tsp dried thyme1 bay leaf1 1/2 c diced Yukon Gold potatoes (1/2-inch dice)2 c clam juice1 1/2 c 2% milk1 1/2 Tbsp all-purpose flour3 cans (6.5 oz each) minced clams, drained1/4 c chopped parsleyOyster crackers

  1. Cook bacon in microwave, per package directions, until crisp. Crumble into small pieces and set aside.
  2. In large saucepan, heat oil over medium-low heat. Add onion, celery, and garlic and cook 5 minutes. Add thyme and bay leaf and continue to cook 3 minutes, stirring occasionally, until onion is softened but not browned. Add potatoes and clam juice. The liquid should just cover potatoes. Bring chowder to a simmer and cook potatoes about 10 minutes. They should be tender but not mushy.
  3. In small bowl, whisk 1/4 cup of the milk with flour until smooth. Add to chowder with remaining milk and increase heat to bring to a boil, stirring constantly, until soup has slightly thickened, about 3 minutes. Remove pot from heat and add clams. Remove bay leaf. Divide into 4 bowls and sprinkle each serving with crumbled bacon and parsley. Then add a few oyster crackers for that New England seaside feel. Makes 4 servings Per serving: 200 cal, 11 g pro, 24 g carb, 7 g fat, 2 g sat fat, 25 mg chol, 1 g fiber, 810 mg sodium Carrot-Walnut Salad Prep time: 20 minutes 1/3 c golden raisins2 Tbsp rice wine vinegar1 Tbsp vegetable oil2 tsp lemon juice1 tsp honey1/8 tsp salt 4 lg carrots, shredded1/3 c chopped and toasted walnuts 1/4 c chopped parsley
  4. Soak raisins in hot tap water 20 minutes to plump them. Drain.
  5. In small bowl, combine vinegar, oil, lemon juice, honey, and salt.
  6. Just before serving, in medium bowl, toss carrots, walnuts, parsley, and raisins with dressing. Makes 4 (side-dish) servings  Per serving: 170 cal, 3 g pro, 20 g carb, 10 g fat, 1 g sat fat, 0 mg chol, 3 g fiber, 125 mg sodium Spicy Pumpkin Mousse with Mini-Chocolate Chips Prep time: 15 minutes Chilling time: 1 hour 1 can (15 oz) pumpkin puree1/4 c pure maple syrup1 tsp ground cinnamon 1/2 tsp ground ginger1/4 tsp ground cloves2 c frozen fat-free whipped topping, thawed1/4 c semisweet mini-chocolate chips In large bowl, combine pumpkin, maple syrup, cinnamon, ginger, and cloves. Gently fold in whipped topping until blended. Transfer to 4 individual serving bowls and top with chocolate chips. Chill 1 hour or longer before serving. Makes 4 servings Per serving: 225 cal, 2 g pro, 38 g carb, 7.5 g fat, 6 g sat fat, 0 mg chol, 5 g fiber, 83 mg sodium [pagebreak] RECIPES: The Perfect Meal to End a Stressful Day Baked Potato Gnocchi with Spinach and Ricotta Prep time: 20 minutes Cooking time: 40 minutes 3/4 c part-skim ricotta cheese1/4 c fresh basil, thinly sliced 1/2 c grated reduced-fat mozzarella2 Tbsp grated Parmesan cheese1 egg3 c Basic Tomato Sauce (recipe follows), or use your favorite tomato sauce1 pkg (16 oz) potato gnocchi2 c spinach leaves, thinly sliced
  7. Preheat oven to 400ºF. Lightly coat 1 1/2-quart casserole or gratin dish with cooking spray and set aside.
  8. In small bowl, combine ricotta, basil, 1/4 cup of the mozzarella, Parmesan, and egg. Set aside.
  9. Spread a thin layer of tomato sauce in dish. On top of sauce, layer half of the uncooked gnocchi and spinach. Using half of the ricotta mixture, place small dollops on top of spinach. Cover with another thin layer of sauce. Repeat process, ending with sauce. Sprinkle on remaining mozzarella. Bake 40 minutes or until top is bubbly and cheese is lightly browned. Let sit 15 minutes before serving. Makes 6 servings Per serving: (with sauce below) 250 cal, 11 g pro, 25 g carb, 12 g fat, 6 g sat fat, 65 mg chol, 4 g fiber, 460 mg sodium Basic Tomato Sauce Prep time: 15 minutes Cooking time: 20 minutes 2 tsp extra virgin olive oil1/2 c chopped onion1/2 c chopped carrot1/2 c chopped celery3 cloves garlic, minced1 can (28 oz) diced tomatoes Heat oil in medium saucepan over medium heat. Add onion, carrot, celery, and garlic and cook about 10 minutes. Add tomatoes (with juice) and cook another 10 minutes. Season with salt and pepper to taste. Remove from heat. Puree sauce in blender in batches until smooth. Keeps 1 week in the refrigerator. Makes 3 cups Per (1/2-cup) serving: 80 cal, 2 g pro, 10 g carb, 4.5 g fat, 0.5 g sat fat, 0 mg chol, 3 g fiber, 180 mg sodium [pagebreak] RECIPES: The Perfect Meal to Boost Your Energy Salad with Horseradish-Crusted Steak and Citrus Vinaigrette Prep time: 20 minutes Cooking time: 11 minutes 2 Tbsp finely chopped shallotsPeel of 1 orange1/3 c freshly squeezed orange juice3 Tbsp rice wine vinegar2 tsp honey2 tsp extra virgin olive oil1 lb flank steak1/4 tsp salt1/4 tsp ground black pepper2 Tbsp prepared horseradish8 c mixed greens2 oranges, peeled and sectioned1/2 med red onion, thinly sliced
  10. Whisk shallots, orange peel and juice, vinegar, and honey in small bowl. Add oil and whisk until well blended. Season vinaigrette to taste with salt and pepper. 
  11. Preheat broiler. Season steak with 1/4 teaspoon each salt and pepper. Place on broiler pan and broil 10 minutes, turning once, or until a meat thermometer inserted in center registers 140º to 145ºF (medium-rare). Remove from oven. Spread horseradish on top and place under broiler an additional minute. Let stand 10 minutes on cutting board. Thinly slice across grain. 
  12. In large bowl, toss greens with 3 tablespoons of dressing. Arrange greens on 4 dinner plates. Arrange orange sections, onion, and sliced steak on top of greens. Drizzle salads with remaining dressing. Makes 4 servings Per serving: 300 cal, 27 g pro, 24 g carb, 11 g fat, 4 g sat fat, 40 mg chol, 6 g fiber, 300 mg sodium [pagebreak] Quick picksToo pooped to whip up even the easy recipes in this article? Get similar benefits from these store-bought versions we like: Fight the Blues MealOlde Cape Cod All Natural New England Clam Chowder (canned)Mann’s Rainbow Salad topped with walnut halves (produce section) End a Stressful Day MealCodino’s Potato Gnocchi (frozen)Muir Glen Fire Roasted Tomatoes (canned)Fresh Express bagged spinach Cole’s Ultra Garlic Bread (frozen)Cascadian Farm French Green Beans with Toasted Almonds (frozen) Boost Your Energy MealEarthbound Farm Mixed Baby Greens bagged salad Cooked steak from your supermarket’s prepared-food counterStonyfield Farm Organic Low-Fat Blueberry Yogurt (add more fresh or frozen blueberries) Wholly Healthy Pumpkin Pie (frozen) topped with a few mini-chocolate chips