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  • Shannon Crocker, MSc RD PHEC

Can eating fruit make you happy? {this dark chocolate fruit dip might!}

The fresh scent of a freshly peeled orange brings instant bliss but can it lead to long term happiness?

A recent meta-analysis that examined data from 61 studies, found that high intake of veggies and fruit -- especially berries, citrus fruits and leafy green veggies -- may promote greater feelings of well-being and happiness and may protect against depression.

It's possible that the mood-boosting effects are due to the nutrients in the veggies and fruits. It may be because people who eat the most veggies and fruit also participate in other healthy habits that boost mood. Or maybe people with good mental health eat more veggies and fruits.

Either way, we know that eating a variety of veggies and fruit is important for optimal health. Veggies and fruits also provide us with nutrients like the antioxidant vitamins C and A that help to keep your immune system healthy and strong.

How much fruit should you eat?

I recommend about 1-3 servings / pieces of fruit daily (more veggies). Fresh or frozen are both nutritious options -- sometimes frozen is more nutritious (it's flash-frozen to lock in nutrients) and can be a budget-friendly choice too.

Delicious on it's own, but decidedly dip-able!

Fruit is delicious on its own, but having a delectable dip can elevate it to crave-worthy!

This creamy chocolate-y dip is packed with protein for snacking satisfaction and is scrumptious served with any fresh fruit you desire.

I created this dip for Gay Lea Foods and I'm happy to share it here too!

Dark Chocolate Almond Dip

Prep Time: 5 minutes

Servings: 4 to 6


· 1 cup (250mL) Nordica Smooth Plain

· ¼ cup (60mL) almond butter

· 2 tbsp (30mL) cocoa powder

· 2 tbsp (30mL) maple syrup

· ½ tsp (2mL) vanilla

· pinch salt

Optional Garnish: top with chopped almonds and dark chocolate


1. In a small bowl, stir together all ingredients until well-combined.

2. Refrigerate for at least 30 minutes before serving.

3. Top with chopped almonds and dark chocolate if desired.

Tip: make a peanut butter version! Replace almond butter with peanut butter and maple syrup with honey. Garnish with chopped salted peanuts and chopped dark chocolate.

Source: Glabska D et al. Fruit and vegetable intake and mental health in adults: a systematic review. Nutrients. 2020 Jan 1;12, 115 doi: 10.3390/nu12010115.

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