Self care food doesn’t necessarily have to be the most decadent, richest, fattiest food to make you feel good. Here are some research backed good-for-you-healthy recipes that heighten mood, concentration, and smiles in your home. (I’ve had all of these and recommend them 100%).
Super Quick Easy Ginger Tumeric Soup adapted from Martha Stewart Living
Benefits of Turmeric: anti inflammatory, medicinal properties, lowers heart disease, benefits for depression,” A study in 60 people with depression showed that curcumin was as effective as Prozac in alleviating symptoms of the condition”
Benefits of Ginger: “1-1.5 grams of ginger can help prevent various types of nausea. This applies to sea sickness, chemotherapy-related nausea, nausea after surgery and morning sickness,” lowers cholesterol, decrease chronic indigestion pain, aids in arthritis
Ingredients
· 1 thinly sliced garlic clove
· 1/4 teaspoon turmeric
· 1 teaspoon grated ginger
· 1 teaspoon extra-virgin olive oil
· 6 cups store-bought low-sodium chicken broth
· 1 cup shredded cooked chicken (grab a rotisserie from the store)
· 1 tablespoon fresh lemon juice
· Microgreens and thinly sliced scallions, for serving
DIRECTIONS
1. In a saucepan over medium-high heat, saute garlic, turmeric, and ginger in oil until fragrant, about 30 seconds. Add stock; bring to a simmer. Add chicken; heat through, 1 minute. Remove from heat. Stir in lemon juice. Serve with microgreens and scallions.
Anxiety Mood Disorders surround the gut.
In fact, a 2017 literature review concluded that most studies testing probiotics against depressive symptoms found a significant reduction in anxiety and mood disorders. Here’s an adapted recipe from Food Network. that increases good gut bacteria:
Make Yogurt 5 different ways:
Cilantro-Lime Yogurt Dip Puree 1/2 cup plain yogurt with 1/4 cup each chopped scallions and cilantro, 1 teaspoon each lime zest, lime juice and hot sauce and 1/2 teaspoon kosher salt.
Light Caesar Dressing Puree 1/2 cup nonfat plain Greek yogurt, 2 tablespoons each grated parmesan and olive oil, 1/2 teaspoon Dijon mustard, 2 anchovies and the juice of 1/2 lemon.
Tandoori Marinade Mix 1 cup plain yogurt with 1/4 cup tandoori paste and 2 teaspoons each grated garlic and ginger; season with salt and pepper. To use: Marinate 1 1/2 pounds chicken, 1 to 4 hours. Wipe off the excess marinade before cooking.
Plain Frozen Yogurt Whisk 3 cups 2% plain Greek yogurt with 1/2 cup each sugar and low-fat milk and 1 tablespoon lemon juice. Churn in an ice cream maker until the consistency of soft-serve.
Roasted Beet Salad Wrap 4 medium beets individually in foil with a drizzle of olive oil. Roast at 400 degrees F until tender, 1 hour. Cool; peel and cut into chunks. Whisk 1/3 cup plain Greek yogurt with 2 tablespoons each whole-grain mustard, white wine vinegar, minced shallots and chopped dill. Toss with the beets; season with salt and pepper.
Omega-3 and 6 are the ultimate anxiety and depression busters; we know salmon is a great in any salad but try something different; don’t like seafood? Use nuts like walnuts, eggs, or flax seed. This recipe is AHMAZING.
Salmon with avocado
INGREDIENTS
· 2 lbs salmon cut into 4 portions
· 1 tbs light olive oil
· 1 tsp salt
· 1 tsp ground cumin
· 1 tsp paprika powder
· 1 tsp onion powder
· 1/2 tsp ancho chili powder
· 1 tsp black pepper
FOR THE AVOCADO SALSA
· 1 avocado cubed
· 1/2 red onion sliced or diced
· 2 limes juiced
· 1 tbs fresh cilantrochopped
INSTRUCTIONS
1. Mix the salt, chili powder, cumin, paprika, onion and black pepper together, rub the salmon fillets with olive oil and this seasoning mix
2. refrigerate for at least 30 minutes.
3. Pre-heat the grill.
4. Combine the avocado, onion, cilantro, and lime juice in a bowl and mix well, chill until ready to use.
5. Grill the salmon to desired doneness. (I grilled for about 5 minutes)
6. Top with avocado salsa and enjoy!
Dark chocolate has been revered as an amazing antioxidant and supplement to depression. Try to avoid the ingredient “processed with alkali” which reduces flavonoids, reducing maximum antioxidants.
Dark Chocolate Avocado Truffles
makes 12
Ingredients:
6 oz. dark chocolate (I used 67% chocolate chips)
1/3 cup mashed avocado (about 1 small avocado)
1/2 teaspoon vanilla extract
pinch of salt
2 tablespoons cocoa powder, for rolling (optional)
Directions:
Combine the chocolate, vanilla extract and pinch of salt over a double boiler, and melt until completely smooth. Mash the avocado with a fork until no lumps are visible, then stir it into the melted chocolate mixture until smooth and thickened. Place in the fridge to set for 20 minutes, or until slightly firm to the touch!
References:
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