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Happy Kitchen
What foods make us happy? Scientists are now discovering a proven link between what we eat and how we feel ...
In this inspirational book Rachel Kelly, who has had a history of depression, shares her personal experience of harnessing the power of food to stay calm and well.
Over the past five years she has worked with nutritional therapist Alice Mackintosh to build up a range of delicious recipes, designed to boost energy, relieve low mood, comfort a troubled mind, support hormone balance and help you sleep soundly.
Simple meal planners, seasonal shopping lists and invaluable nutrition notes that explain the science of good mood food for everyone... The Happy Kitchen contains all you need. Follow Rachel and Alice's advice and, week by week, you too will feel stronger and healthier and keep the blues at bay.
In this inspirational book Rachel Kelly, who has had a history of depression, shares her personal experience of harnessing the power of food to stay calm and well.
Over the past five years she has worked with nutritional therapist Alice Mackintosh to build up a range of delicious recipes, designed to boost energy, relieve low mood, comfort a troubled mind, support hormone balance and help you sleep soundly.
Simple meal planners, seasonal shopping lists and invaluable nutrition notes that explain the science of good mood food for everyone... The Happy Kitchen contains all you need. Follow Rachel and Alice's advice and, week by week, you too will feel stronger and healthier and keep the blues at bay.
208 pages, Paperback
Published December 29, 2016
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Displaying 1 - 14 of 14 reviews
February 9, 2017
I love the concept behind this book, particularly as cooking is one of the number one things that makes me contented when I'm feeling down. I've tried a fair few of the recipes and they are all flavourful. A few of them weren't to my taste but it was fun to branch out and with a little tweaking I'm sure I will love them (e.g. leaving the maple syrup and jam out of the Best Ever Cabbage - way too sweet for me). Four stars due to great recipes and interesting science content/concept but some of the science was a little pseudosciencey at times.
December 11, 2025
I wasn't sure how to rate this book, so I read the reviews first. Some say there are not enough pictures. Some say there are not enough recipes. That's probably true, but this is not really supposed to be a recipe book. It's unique. The concept is more informational. It is about how food can influence how we feel emotionally as well as physically.
In some ways, it's almost like a memoir. I really appreciate the author's personal experiences and thoughts. I like that she finds practical solutions to improve her life not only through what she eats, but how she approaches choosing what to eat and follows through with the processes of cooking and eating. She shares what she knows of food science and applies it to her eating suggestions. She uses mindfulness. I think it's great.
I also think it could have expanded to a higher level. She only lightly touches on the importance of the appearance of food through using color. She doesn't say much at all about presentation. I believe food can be beautiful, nutritious, and delicious all at the same time. I'm a very visual person, so the presentation of food matters to me and makes me happy. The aesthetics of a meal matter a lot, and that's not really addressed in this book.
The book is helpful and interesting. I was glad to see a lot of the foods I normally eat are on her lists of nutritious, mood-lifting foods. I had never heard of goji berries, but I'm definitely going to buy some.
I haven't tried any of the recipes; I don't usually use recipes, so I probably won't try them. I will be more mindful about how the chemistry of the foods I eat are affecting me emotionally. I'm glad I read this book.
In some ways, it's almost like a memoir. I really appreciate the author's personal experiences and thoughts. I like that she finds practical solutions to improve her life not only through what she eats, but how she approaches choosing what to eat and follows through with the processes of cooking and eating. She shares what she knows of food science and applies it to her eating suggestions. She uses mindfulness. I think it's great.
I also think it could have expanded to a higher level. She only lightly touches on the importance of the appearance of food through using color. She doesn't say much at all about presentation. I believe food can be beautiful, nutritious, and delicious all at the same time. I'm a very visual person, so the presentation of food matters to me and makes me happy. The aesthetics of a meal matter a lot, and that's not really addressed in this book.
The book is helpful and interesting. I was glad to see a lot of the foods I normally eat are on her lists of nutritious, mood-lifting foods. I had never heard of goji berries, but I'm definitely going to buy some.
I haven't tried any of the recipes; I don't usually use recipes, so I probably won't try them. I will be more mindful about how the chemistry of the foods I eat are affecting me emotionally. I'm glad I read this book.
December 22, 2020
I found this cookbook in our bookshelf, and no one in my family has a clue how it got there. Anyway, the premise is super interesting--who doesn't want to feel happier, sleep better, and ease depression/anxiety symptoms?! I have spent more time pouring through the recipes than reading the introductory or nutrition stuff. What I have appreciated most is how unintuitive some of these recipes have been. I have been 98% confident that adding [sunflower seeds] to a [frittata] would completely ruin the dish, but as a dedicated rule-follower, I went in blindly and benefitted from learning that it actually worked! My culinary intuition has never been so challenged!
Another thing I learned is how the English culinary vernacular is quite different between the United Kingdom and United States. "On the hob," "dessertspoon," and just the metric system have complicated recipes and made me turn to Google innumerable times. Also, the author aims to allow readers to eat as typical of a British diet as possible, which differs considerably from my eating habits. This in itself introduces a lot of new ideas, ingredients, and dishes for my brain to process and consider implementing.
I have a pile of post-it notes distributed throughout these pages of recipes I have and plan to try. Favorites so far include the overnight breakfast bircher (aka overnight oats) and sunflower seed frittata.
Another thing I learned is how the English culinary vernacular is quite different between the United Kingdom and United States. "On the hob," "dessertspoon," and just the metric system have complicated recipes and made me turn to Google innumerable times. Also, the author aims to allow readers to eat as typical of a British diet as possible, which differs considerably from my eating habits. This in itself introduces a lot of new ideas, ingredients, and dishes for my brain to process and consider implementing.
I have a pile of post-it notes distributed throughout these pages of recipes I have and plan to try. Favorites so far include the overnight breakfast bircher (aka overnight oats) and sunflower seed frittata.
August 1, 2021
There's some really helpful info. And if you're new to better eating this might be a game changer! For anyone not new to gut health or cleaner eating it's probably nothing new.
That said for my personal tastes a lot of the recipes are no goes. I have a shellfish allergy which takes a number of recipes away. There's some things I'll try but overall a lot will probably never happen in my kitchen.
The best parts of the book are the indexes so you can see the ingredients that help your mood and go from there.
I live in an rv so I try to buy only what I need and I'm neurodivergent so safe foods are important for me. Meal plans often backfire because I can't make myself eat something I don't want. With these recipes and meal plans I wouldn't be able to fit it in my fridge. I tend to go for repetitive meals and items I can use in multiple things.
I'd love to see something like this for people on a true budget with limited space and limited time.
That said for my personal tastes a lot of the recipes are no goes. I have a shellfish allergy which takes a number of recipes away. There's some things I'll try but overall a lot will probably never happen in my kitchen.
The best parts of the book are the indexes so you can see the ingredients that help your mood and go from there.
I live in an rv so I try to buy only what I need and I'm neurodivergent so safe foods are important for me. Meal plans often backfire because I can't make myself eat something I don't want. With these recipes and meal plans I wouldn't be able to fit it in my fridge. I tend to go for repetitive meals and items I can use in multiple things.
I'd love to see something like this for people on a true budget with limited space and limited time.
September 15, 2020
If you're like me and you already do your research on food, health and wellness this book will still be really insightful and is full of beneficial reminders about the negative affects of certain foods and the benefits of others that I often forget to make the effort to consume.
I LOVE that there was more of an emphasis on what we should eat than what we shouldn't, though this book does cover foods that should be avoided limited.
If you want tips on improving your mood, sleep and balancing hormones with food and lifestyle habits, this book is a good start.
I LOVE that there was more of an emphasis on what we should eat than what we shouldn't, though this book does cover foods that should be avoided limited.
If you want tips on improving your mood, sleep and balancing hormones with food and lifestyle habits, this book is a good start.
May 28, 2019
I love this book, you can just dive into it when you feel like a meal that needs to pick you up. It has so much support for people and not only is it a recipe book but teaches you about nutrition too.
September 18, 2022
such an interesting layout though i do prefer cookbooks with more photos as i hunger with my eyes.
not many recipes caught my eye unfortunately
miso seabass w green tea rice
Mediterranean seafood stew w garlic toast
sesame seared tuna w crunchy asian slaw
not many recipes caught my eye unfortunately
miso seabass w green tea rice
Mediterranean seafood stew w garlic toast
sesame seared tuna w crunchy asian slaw
January 31, 2022
Good - some nice recipes
August 14, 2022
Ideal for the affluent worried well with access to organic tahini and multiple blenders.
February 17, 2017
Really enjoyed; haven't tried all the recipes but those I have I love. Particularly recommend the happy smoothie :)
April 11, 2017
Good thinking but not enough recipes to tempt me, so I returned it to the library.
April 30, 2017
This happy cookbook is written by Rachel Kelly and nutritional therapist Alice Mackintosh. Rachel, who has a history of depression and Alice worked together to enlighten the reader on the effect the foods we eat have on the way we feel. They have researched into the power of food and its role in relation to mental health. Much of what it written relates to Rachel's personal experiences and the recipes and foods which helped calm her when feeling anxious or depressed, leading to clarity and a well balanced life.
The book is written in chapters relating to feelings of well being, such as - Beating the Blues, Mental Clarity and Sweet Dreams. Each chapter has a structure with an introduction followed by recipes, essential foods and a meal planner.
The authors give an overview of the science behind the foods and there are nutritional notes throughout the book.
I look forward to trying many of these recipes and would recommend this book.
The book is written in chapters relating to feelings of well being, such as - Beating the Blues, Mental Clarity and Sweet Dreams. Each chapter has a structure with an introduction followed by recipes, essential foods and a meal planner.
The authors give an overview of the science behind the foods and there are nutritional notes throughout the book.
I look forward to trying many of these recipes and would recommend this book.
January 27, 2018
Really loved how informative this book is.
December 3, 2018
In this book, journalist and author Rachel Kelly explores the relationship between food and mood, or the interplay between diet and mental health and wellbeing. Having personally experienced (and recovered from) depression and anxiety, Kelly writes from the perspective of somebody who changed her approach to eating, but she also takes into account the scientific research into the role of nutrition in mental illness.
Underpinning Kelly’s ‘Happy Kitchen’ are the ’10 golden rules’ that she has formulated. Based on these rules, she advises us to:
1. Eat mostly plants.
2. Use herbs and spices.
3. Eat nuts.
4. Nourish your gut.
5. Eat more omega-3 and less saturated fats/avoid trans fats.
6. Get the right balance of protein – fish should be on top of your list.
7. Avoid sweeteners and additives (i.e. aspartame and MSG).
8. Keep an eye on your (blood) sugar levels.
9. Vary your diet.
10. Relax and enjoy food.
She then explores the relationship between six symptoms (fatigue, low mood, anxiety and stress, cognitive difficulties, hormonal imbalance, and sleep difficulties) and different foods; she also discusses lifestyle changes, that have a positive effect on these symptoms, and shares a number of tips. Each chapter of the ‘Happy Kitchen’ also includes a number of recipes that Kelly developed together with nutritional therapist Alice Mackintosh.
For example, after examining the relationship between energy and (blood) sugar levels, she talks about the beneficial role that iron-rich foods and a dietary (as well as lifestyle) routine can play on our energy levels, and then shares recipes that contain energy-boosting ingredients. Or, after discussing the role of serotonin and tryptophan in low mood and depression, she talks about serotonin- and tryptophan-rich foods, as well as micro- and macro- nutrients (vitamins B and D, zinc, omega-3 fats and protein) that have a mood-boosting effect, and then shares recipes that contain these nutrients.
Kelly pays attention to the relationship between the digestive system (the gut microbiome in particular) and anxiety. She then recommends magnesium- and vitamin B6- rich foods for their calming effects.
She also briefly discusses mindful eating. In keeping with the principles of mindfulness, mindful eating is about bringing our awareness to our eating. In other words, it is about giving our full attention to our eating, and focusing on the process of eating and enjoying our meal. Getting rid of distractions and turning off the television/phone etc can help us eat more mindfully.
As a Psychiatrist myself, I’ve found several strengths in the ‘Happy Kitchen’. First, the premise of the book is the relationship between food and mental health. ‘Happy Kitchen’ raises awareness on this relationship that is sadly not acknowledged and talked about as much as it should be.
Second, Kelly’s tips are actually recommendations for healthy eating. She embraces a balanced diet of protein, carbohydrate and fat, which echoes the ‘Eatwell Guide’ and other official nutrition recommendations, as well as the world’s healthiest diets.
Third, she recommends three regular main meals: breakfast, lunch and dinner, as well as healthy snacks between the main meals.
Fourth, her approach is holistic; even though the book is focused on food, Kelly also discusses complimentary approaches to mental health optimization (lifestyle changes as well as medication).
If there is one thing I would change, however, this would have to be the distinction between different symptoms. Most nutrients have a positive effect on several symptoms; yet, these symptoms rarely occur in isolation. For example, clinical depression presents with a constellation of symptoms, which does not include just low mood, but also a combination of fatigue, sleep and cognitive difficulties, and anxiety.
Having said that, I think that ‘Happy Kitchen’ is an excellent book and I would strongly recommend following Kelly’s tips.
Underpinning Kelly’s ‘Happy Kitchen’ are the ’10 golden rules’ that she has formulated. Based on these rules, she advises us to:
1. Eat mostly plants.
2. Use herbs and spices.
3. Eat nuts.
4. Nourish your gut.
5. Eat more omega-3 and less saturated fats/avoid trans fats.
6. Get the right balance of protein – fish should be on top of your list.
7. Avoid sweeteners and additives (i.e. aspartame and MSG).
8. Keep an eye on your (blood) sugar levels.
9. Vary your diet.
10. Relax and enjoy food.
She then explores the relationship between six symptoms (fatigue, low mood, anxiety and stress, cognitive difficulties, hormonal imbalance, and sleep difficulties) and different foods; she also discusses lifestyle changes, that have a positive effect on these symptoms, and shares a number of tips. Each chapter of the ‘Happy Kitchen’ also includes a number of recipes that Kelly developed together with nutritional therapist Alice Mackintosh.
For example, after examining the relationship between energy and (blood) sugar levels, she talks about the beneficial role that iron-rich foods and a dietary (as well as lifestyle) routine can play on our energy levels, and then shares recipes that contain energy-boosting ingredients. Or, after discussing the role of serotonin and tryptophan in low mood and depression, she talks about serotonin- and tryptophan-rich foods, as well as micro- and macro- nutrients (vitamins B and D, zinc, omega-3 fats and protein) that have a mood-boosting effect, and then shares recipes that contain these nutrients.
Kelly pays attention to the relationship between the digestive system (the gut microbiome in particular) and anxiety. She then recommends magnesium- and vitamin B6- rich foods for their calming effects.
She also briefly discusses mindful eating. In keeping with the principles of mindfulness, mindful eating is about bringing our awareness to our eating. In other words, it is about giving our full attention to our eating, and focusing on the process of eating and enjoying our meal. Getting rid of distractions and turning off the television/phone etc can help us eat more mindfully.
As a Psychiatrist myself, I’ve found several strengths in the ‘Happy Kitchen’. First, the premise of the book is the relationship between food and mental health. ‘Happy Kitchen’ raises awareness on this relationship that is sadly not acknowledged and talked about as much as it should be.
Second, Kelly’s tips are actually recommendations for healthy eating. She embraces a balanced diet of protein, carbohydrate and fat, which echoes the ‘Eatwell Guide’ and other official nutrition recommendations, as well as the world’s healthiest diets.
Third, she recommends three regular main meals: breakfast, lunch and dinner, as well as healthy snacks between the main meals.
Fourth, her approach is holistic; even though the book is focused on food, Kelly also discusses complimentary approaches to mental health optimization (lifestyle changes as well as medication).
If there is one thing I would change, however, this would have to be the distinction between different symptoms. Most nutrients have a positive effect on several symptoms; yet, these symptoms rarely occur in isolation. For example, clinical depression presents with a constellation of symptoms, which does not include just low mood, but also a combination of fatigue, sleep and cognitive difficulties, and anxiety.
Having said that, I think that ‘Happy Kitchen’ is an excellent book and I would strongly recommend following Kelly’s tips.
Displaying 1 - 14 of 14 reviews