Following on from part 1 and 2 of this blog series where you learned about how food affects mood, as well as some great mind-altering techniques to balance out your HPA-axis, in this part I have pulled together some quick and easy 'every day' recipes to support mental health.
All the below recipes draw on the principles outlined in part one, I hope you enjoy making and eating them :)
Over-the-moon overnight oats
· ½ cup oats
· 300ml soya milk
· 1 tbsp ground flaxseeds
· 2 tbsp natural yoghurt
· 2 tbsp pumpkin seeds
· 1 tsp maple syrup
Method: mix oats, milk, & ground flax together in a small jar, top with natural yoghurt, pumpkin seeds, & maple syrup, seal with lid and store in the fridge for up to 4 days.
Serves 1
Happy smoothie
· 500ml Soy milk
· Handful berries
· 1 banana
· 1 tbsp ground flaxseeds
· 1tsp ashwaghanda powder
· 1 tsp raw cacao powder
· 2 tbsp oats
Method: blend all ingredients together, pour into a glass & enjoy
Serves 1
Tryptophan tabouli
· 1/3 cup bulgur wheat, rinsed
· ½ cup green or brown lentils
· ½ cup edamame/soy beans
· ½ cup sunflower seeds
· ½ cup hemp hearts
· 5 bunches fresh parsley, finely chopped
· ½ cup extra-virgin olive oil
· 3 lemons, freshly squeezed
· 5 medium tomatoes, diced small
· ½ cup chopped spring onions
· Salt & pepper to taste
Method: Mix all ingredients together and enjoy.
Serves 8
Veg & noodle stir fry
· Wholewheat noodles
· ½ head broccoli, chopped into small florets
· 1 tin kidney beans, drained & rinsed
· 2 large handfuls fresh spinach, rinsed
· 1 large block (280g) tofu, drained & chopped into cubes
· 1tsp chopped/minced garlic
· 2 tbsp soy sauce
· 2 tbsp sweet chilli sauce
· Juice of 1 lemon
· 1tbsp tahini
Method: Add a splash of water to a wok & cover. Add the tofu & broccoli and cover, stirring regularly for about 3 minutes. Then add the garlic, beans, spinach & noodles and stir fry for another 5 mins until cooked through. Keep adding dashes of water as needed to prevent the ingredients sticking to the pan. Stir in the soy sauce, sweet chilli sauce, lemon juice & tahini, then serve.
Serves 2-3.