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Stress & Anxiety - Mood-boosting recipes (part 3)



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.


 

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