Are You SAD? Try Baked Salmon and Avocado Recipes for the Winter Blues

It’s winter, it’s cold and dark outside.  Are You SAD? Many of you may be affected this time of year by the winter blues or by seasonal depression (Seasonal Affective Disorder – SAD). Studies show that people who are affected by SAD don’t have enough vitamin D and have lower level of tryptophan. For some reason more women than men suffer from this disorder.

These 2 healthy baked salmon and avocado recipes for the winter blues may help with seasonal depression since salmon, avocado, and sesame seeds are great sources of the vitamin D and tryptophan you may be lacking:

Healthy Baked Salmon Recipe with Mushrooms

Ingredients:Tasty Baked Salmon Recipe with Mushrooms

  • 2 medium onions, sliced
  • 4-6 pieces of salmon
  • 4 Portobello mushrooms, sliced
  • 1 tbsp fresh parsley, chopped
  • 1 tbsp fresh dill
  • one lemon
  • salt and pepper


Preheat oven to 350 degrees. Put a layer of onions (half) on the bottom of a casserole, then put fish, then put mushrooms and the rest of onions on the top. Put parsley on top, and squeeze the lemon juice over all. Cover and bake for 30 minutes, or until the fish is ready in the middle (test with a knife or fork.). Serve with lemon wedges.

Healthy Avocado Salad RecipeHealthy Avocado Salad Recipe


  • 3 avocados, diced
  • ½ cup carrots, chopped
  • ½ cup purple cabbage, diced small
  • 1 clove garlic, minced
  • 1 tbsp parsley, minced
  • 1 tbsp dill chopped
  • 2 tbsp sesame seeds
  • 2 tbsp sesame oil
  • Juice of 1 lemon
  • 1 pinch of Cayenne pepper
  • black pepper and salt to taste


Mix all ingredients in a bowl thoroughly. Enjoy with crackers, peppers, tomatoes.

P.S. You may also want to try an Ayurvedic Immunity Boosting Spice Recipe

Bon Appetit and let us be SAD smart.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

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