The natural approach to dealing with stress and anxiety includes eating wholesome nourishing and organic (where possible) food. These 7 stress and anxiety busting recipes will help you to feel a little less overwhelmed and relieve tension on days when it is all getting a little too much.
- An easy side salad that holds many benefits is this fennel and rocket salad. Not only does it provide bitter flavours that help to stimulate digestive juices, it also helps in the production of dopamine. Adding seeds to the salad makes it even more nutritionally dense because they are a rich source of Magnesium. Magnesium deficiency is thought to increase food cravings and affect mood.
‘Green leafy vegetables like spinach contain folate, which produces dopamine, a pleasure-inducing brain chemical, helping you keep calm,’ says Heather Mangieri, RDN, a spokesperson for the Academy of Nutrition and Dietetics.
2. Organic Cashew Nuts can be transformed into delicious creamy sauces and cheesecakes as well as being a great replacement for eggs, yoghurt, cheese etc. Like all nuts, cashews contain good fats, B Vitamins and Magnesium which is a great mood booster. Cashews however, have also been linked to reducing anxiety. These creamy cashew and fig bars are easy to put together and you can change the topping to any fruit you like!
3. Does anyone ever need an excuse to indulge in dark chocolate, cacao and avocados? All 3 of these combat stress! WAHEY! Dark Chocolate stimulates endorphin production and also contains serotonin which can aid in depression. They also contain mood boosting Magnesium. Just like Cacao and Avocado! Avocados are also rich in mood boosting B Vitamins. The recipe for these avocado brownies is so popular in our home. If I dare come home with avocados, I know I will have to make them!
4. Serotonin and Eggs – According to Dr Marilyn Glenville, Author of The Nutritional Health Handbook’ – ‘We need to make sure that our levels of ‘mood boosting’ serotonin remain high. The manufacture of serotonin depends on how much tryptophan is transported into your brain. Eggs with unrefined carbohydrates, such as brown rice, wholemeal bread or oats, helps the body to release insulin to help tryptophan uptake to the brain.’ I have so many egg recipes to choose from but Shakshuka will always remain a favourite!
5. Bananas help with stress because of the high levels of tryptophan in them, which as mentioned above is converted into serotonin which makes you happy! These banana pancakes take little to no time to make and can also be an activity you can do with kids!
6. Yoghurt is specifically good for gut health but also decreases emotion and improves mood. In this handy frozen yoghurt and blueberry bark recipe, the blueberries provide a further boost to mood because they are rich in vitamin C (Helpful in combatting stress) and very high in antioxidants to keep you looking young!
7. Oats are rich in minerals and many nutrients such as magnesium, phosphorus, chromium, iron, calcium, protein, the vitamin B complex, and vitamins A and C. Vitamin B, calcium and magnesium help soothe anxiety. It is for this reason that oats are considered to be great in times of stress. We love oats in our house and use them in many of our recipes like these simple and healthy oatcakes.