The old adage, “you are what you eat,” may be cliched, but in many ways, science backs it up—though “you feel what you eat,” might be a more accurate phrasing.

At this time of year in particular, highlighting ingredients with an inherent health halo can go a long way with guests, many of whom may be resolving to eat better. Furthermore, during the cold days of winter, consumers are often seeking experiences that spark joy. For some, that might mean a tropical getaway, but dining out offers a more accessible—and affordable—option.

Restaurants can lean into this opportunity by incorporating fresh ingredients with mood-boosting properties into their menu. Not to mention, 95 percent of serotonin—the feel-good neurotransmitter and “happy” hormone—is produced in the gut. The following 10 ingredients are known to brighten spirits and health, and also offer plenty of menu inspiration.

1

Pineapple: Enzymatic Magic

Perhaps no other ingredient better conveys joy than the pineapple. In both food and beverages, its vibrant color and bright flavor instantly elevate spirits. Pineapple contains essential vitamins and minerals, like manganese and vitamin C, but what sets it apart from other tropical fruits is the bromelain content, which treats various forms of indigestion. Pineapple’s sweet and slightly tart taste plays well across the menu, from pizza to piña coladas. It can also brighten a housemade green juice or add sweet tang to a hearty stir-fry.

MENU INSPIRATIONS:

• Hulk Juice: cucumber, basil, pineapple, lemon, local honey, soda
  —Whiskey Cake, based in Dallas
• Spicy Garlic Stir-Fry: freshly made egg white noodles, roasted chicken, bell peppers, broccoli, red onions, pineapples, parsley, spicy garlic sauce
  —Honeygrow, based in Philadelphia

2

Berries: An Antioxidant Edge

Thanks to a host of vitamins and minerals, berries can lower blood pressure, prevent heart disease and manage blood sugar levels. Nevertheless, their antioxidant properties are perhaps the most powerful. By fighting oxidative stress, blueberries can reduce DNA damage, sharpen memory and delay mental aging. Coming in a range of jewel-tone colors, berries brighten the visual presentation of any dish while also bringing fresh bursts of flavor to every bite.

MENU INSPIRATIONS:

• Venison Tartare: venison, duck fat squash, pickled blueberries, cured yolk
  —Owamni, Minneapolis
• Raspberry Escargot: buttery croissant dough shaped into a spiral, finished with raspberry glaze
  —Ken’s Artisan Bakery, Portland, Ore.

3

Trout: Upstream and Upswing

Like many fish, trout is an excellent source of omega-3 fatty acid, which has been linked to improved heart health. But research suggests these compounds are also mood boosters that are sometimes used as a supplement in treating depression and other mood disorders. Trout’s mild taste provides a blank canvas for creative and trend-forward menu offerings.

MENU INSPIRATIONS:

• Idaho Rainbow Trout: quinoa, artichoke, roasted red pepper, lemon-oregano vinaigrette
  —True Food Kitchen, based in Phoenix
• Rainbow Trout: pan-seared, snap peas, pickled fennel, lemon-dill aioli, marcona-almond gremolata
  —Sixty Vines, based in Dallas

4

Avocados: Memory Fuel

In addition to B vitamins, folate and vitamin K, avocados are a low-sodium source of monounsaturated fat. Research suggests a diet high in this “healthy fat” can boost brain function, from improving memory to staving off cognitive decline. Plus, the silky mouthfeel and rich flavor provide a satisfying sense of healthful indulgence. Avocados are near ubiquitous, but operators continue to find new ways to incorporate the ingredient, whether it’s through a textural shift or extravagant add-ons.

MENU INSPIRATIONS:

• Paleo Bowl: seared salmon, field greens, sweet potatoes, sesame avocado, chipotle aioli
  —The Little Beet, based in New York
• Avocado Toast: scallion mascarpone, poached eggs, house country bread
  —Summer House Santa Monica, based in Chicago

5

Coffee: Perks Abound

Although too much caffeine might cause jitters, several studies have linked coffee consumption with improved mood. Compounds in coffee—both caffeinated and decaf—can reduce inflammation in cells and act as an antidepressant in some people. New spins on java never cease, whether it’s incorporating other healthful flourishes, like activated charcoal, or transforming cold brew into a smoothie bowl.

MENU INSPIRATIONS:

• Black Rose Latte: activated charcoal, espresso, housemade rosewater syrup, plus choice of milk
  —Hilltop Coffee + Kitchen, based in Los Angeles
• The Cold Brew Bowl: organic banana, almond butter, cacao, maple syrup, vanilla almond milk, cold-brewed coffee, topped with granola, chia seeds
  —Clean Juice, based in Charlotte, N.C.

6

Banana: Firing on All Cylinders

Bananas are a powerhouse of potassium, which regulates blood pressure and improves heart health. Potassium also prevents post-workout muscle cramps and enhances nerve function, keeping body and mind in peak condition. Plus, in the gray days of winter, bananas offer familiar flavor with a cheery pop of color to chase away the seasonal blues. Arguably one of the most versatile fruits on the market, bananas fit in across an array of dishes and palates, from sweet to savory, familiar to innovative.

MENU INSPIRATIONS:

• The Elvis: banana, peanut butter custard, bacon
  —JARS by Fabio Viviani, based in Chicago
• Avocado Banana Chaat: cumin, red chile powder, tamarind, date chutney
  —Rasika, Washington, D.C.

7

Lentils: Feel-Good Tryptophan

Coming in a range of hues from orange and red to green and yellow, lentils provide plant-based protein that can lower blood sugar and strengthen gut flora. They’re also a source of tryptophan, one that the body can easily convert into the feel-happy neurochemical, serotonin. In addition to stews and dals, lentils can be tossed into salads, bowls and pastas. Black lentils are sometimes plated as a plant version of caviar.

MENU INSPIRATIONS:

• Mujdara: Lebanese lentil and rice pilaf, crispy shallots, soubise yogurt
  —Zaytinya, Washington, D.C.
• Montauk Black Sea Bass: Ossetra caviar, beluga lentils, vodka-watercress emulsion
  —Restaurant Daniel, New York

8

Jackfruit: Fighting Infection

Like its tropical cousins, jackfruit is high in potassium, vitamin C and B vitamins. However, it also has antimicrobial and antifungal properties, which can promote healing and overall wellness. Although jackfruit isn’t especially high in protein, its texture mimics a variety of meats, including shredded beef and pulled pork.

MENU INSPIRATIONS:

• Young Jackfruit Taco: braised organic young jackfruit with citrus soy marinade, vegan avocado crema, pico de gallo, verde slaw, tortilla strips
  —Trejo’s Tacos, based in Los Angeles
• Jackfruit Reuben: jackfruit braised in Mast Landings stout, English lager and corned beef spices, with Russian dressing, melted Swiss, Morse’s Sauerkraut
  —Nighthawk’s Kitchen, Freeport, Maine

9

Coconut: Blues Buster

Coconuts may contain manganese, copper, iron and selenium, as well as antioxidants, but its medium-chain triglycerides (MCTs) are what have made it a health food star in recent years. Although coconut oil’s high fat content has been linked to elevated cholesterol levels, some findings suggest it might be effective in treating depression. Coconut flavor and aromas also call to mind warm, sunny climes and accordingly bring vacation vibes to any recipe.

Coconut is an especially versatile ingredient, given its many iterations; the inner flesh can be eaten raw, pressed into a milk or cream, or dried.

MENU INSPIRATIONS:

• Sake Tom Kha: salmon, coconut, lime leaf
  —Uchi, based in Austin, Texas
• A.M. Superfoods Bowl: Coconut milk chia seed pudding, fresh bananas and berries, mixed berry compote, housemade granola with almonds
  —First Watch, based in Bradenton, Fla.

10

Chocolate: Dark and Cheery

It’s not often dessert can be touted for its health benefits, but chocolate, specifically, dark chocolate, is an exception. Chocolate is a source of minerals like iron, copper and magnesium, as well as heart-protecting flavonals. What’s more, new research into the gut microbiome suggests that very dark chocolate (85 percent or higher) might improve mental health. Menu developers can lean into dark chocolate’s good-for-you properties by incorporating other functional ingredients. Alternatively, they can embrace chocolate’s inherent feel-good vibes with a decadent dessert latte.

MENU INSPIRATIONS:

• Chocolate Chip Cookie Granola Latte: espresso, Purely Elizabeth’s Chocolate Chip Cookie Granola butter, steamed milk, cookie granola dusting
  —Maman, New York
• Reishi Cacao: housemade ganache (raw cacao powder, cacao butter, coconut crystals), milk, MCT and coconut oils, reishi, ashwagandha, cinnamon, vanilla bean
  —Wonder Press, based in Boulder, Colo.