7 comfort foods that will cheer you up

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7 comfort foods that will cheer you up

1. Spaghetti aglio e olio

Sometimes, only a hot bowl of pasta will do – and this classic Italian dish feels like a warming hug. It's quick to prepare – ready in under 20 minutes – and requires only pasta, garlic, olive oil, parsley and a pinch of salt. It's simple, flavourful and perfect for busy days. If you have it, add a sprinkle of parmesan or a dash of chilli flakes for extra warmth.

See our best ever spaghetti recipes, most popular pasta recipes and most comforting pasta recipes for ultimate comfort inspiration.

2. Tomato soup with cheese & Marmite toast

A comforting bowl of tomato soup can feel like a balm for the soul. What's more, tomatoes are rich in antioxidants, which can help reduce stress. This easy recipe calls for simple ingredients: canned plum tomatoes, garlic, onion, a pinch of oregano and a hint of basil. We've paired it with a cheap and cheerful Marmite toastie for an epic flavour combination. It makes for a comforting weeknight dinner that can be on the table in just 25 minutes.

See our collections of creamy soups, pasta soup recipes and spicy soup recipes for more ideas.

3. Cheese omelette

This cheesy omelette is great any time of day, plus it's super-quick to make, requiring just eggs, olive oil, butter and a sprinkling of cheddar. The beauty of omelettes is that they're a great way to use up any leftover bits in your fridge, such as chorizo, spinach or red peppers. What's more, eggs are packed with protein and vitamin B12, which are crucial for energy and mood regulation.

See our omelette recipes and frittata recipes, as well as the best brunch egg recipes, for more ideas.

4. Easy lentil curry

This vegetarian curry uses lentils, coconut milk and curry powder, plus whatever vegetables you have to hand, making a warming dinner for up to four. Lentils are a great source of fibre and protein, helping to stabilise blood sugar and improve your mood. This curry uses cheap storecupboard and frozen ingredients, upping your veg intake while keeping costs to a minimum. Serve with rice or naan, if you like.

See our high-protein curry recipes, vegetarian curry recipes and lentil curry recipes for more ideas.

5. Salsa verde salmon with smashed chickpea salad

A quick, healthy midweek meal that can also be enjoyed for lunch the next day. Oily fish like salmon are a good source of omega-3 fatty acids, which studies have linked with benefits in the treatment of depression as well as having anti-inflammatory properties – and this dish also offers protein and fibre from the chickpeas.

See our collection of healthy, mood-boosting recipes for more ideas.

6. Banana oat pancakes

Here's a sweet, healthy breakfast that still feels like a treat. This recipe uses rolled oats and banana for naturally sweetened pancakes, served with yogurt and berries. Bananas contain tryptophan, the precursor to serotonin, our happy hormone, so including bananas in your diet may help promote a better mood. Oats also help to stabilise blood sugars, as well as containing important mood-boosting nutrients like iron, magnesium and B vitamins.

See our healthy breakfasts, quick and healthy breakfasts and healthy vegan breakfasts for more nutritious recipes.

7. Miso mushroom & tofu noodle soup

Packed full of satisfying umami flavour, this miso soup makes a comforting veggie meal for one. You can rustle it up with just six simple ingredients, plus it's ready in 25 minutes, perfect for busy evenings. A nutritional powerhouse, tofu is packed with plant protein, and smoked tofu in particularly is your best friend when it comes to supercharging the flavour of a dish. Tofu is a complete protein, meaning that it contains all nine essential amino acids our bodies need. Relatively low in calories and fat yet high in protein, it punches above its weight nutritionally.

This soup is healthy and low in calories, perfect for a low-effort light lunch or supper. See our low-calorie dinners and healthy vegetarian soups for more inspiration.

Mood-boosting foods

Want to feel better and more energised? Nutritionist Kerry Torrens highlights the foods that are packed with the nutrients your body needs to make serotonin, the happy hormone.

Oily varieties of fish: Studies suggest regular consumption reduces age-related brain loss and may improve memory – it’s the long-chain omega-3 fatty acids that appear to be responsible for this. They do this by promoting electrical signalling between nerve cells, allowing the brain to communicate quickly and easily. It’s also thought they may help improve mood.

Dark chocolate: Full of feel-good compounds and high in protective plant flavonoids, chocolate with a cocoa content of at least 70% appears to increase calmness and lift mood. Choose a product with minimal added sugar – be sure to read labels and enjoy one or two small squares only.

Eggs: A useful source of vitamin D, the ‘sunshine vitamin’, associated with better moods. It's found in only a few food sources, including eggs, oily fish, fortified breakfast cereals and spreads.

Fermented foods: These foods, including yogurt, kefir, kimchi, sauerkraut and kombucha, may improve the health of the gut by changing the balance of gut bacteria. In so doing, they may influence levels of serotonin.

Bananas: A great source of vitamin B6, which is important for making feel-good brain chemicals including dopamine and serotonin, bananas are also a good source of natural sugars, plus fibre, which helps stabilise energy levels. Some of the fibre they provide is in the form of resistant starch, a type favoured by our beneficial gut bacteria.

Pumpkin seeds: A useful source of the amino acid tryptophan, which is needed for the production of serotonin, these little seeds also provide zinc and the relaxing mineral magnesium.

Walnuts: Having the edge over other nuts, walnuts are an especially good source of omega-3 fatty acids. Eating just a few a day may even improve mood and reduce depression.

Poultry: Chicken and turkey are excellent sources of protein, including tryptophan. This lean meat also provides vitamin B12, which may delay the onset of low moods.

See our mood-boosting breakfasts and mood-boosting lunches for clever recipes that support brain function.

Looking to also boost energy levels? Check out our best energy-boosting breakfasts, energy-boosting snacks and energy-boosting dinners.

Remember, cooking doesn't have to be perfect. Batch-cook when you can, use shortcuts like pre-chopped veggies, and embrace the simplicity of these meals. The goal is to nourish yourself both emotionally and physically, without added stress. Enjoy the process and let these meals be a small step toward brighter days.