Today many people suffer from depression and stress. These mental conditions are life changing phenomena. Doctors can only prescribe medicine to cope with the symptoms. But eating healthy and some change in lifestyles can seriously boost a person’s mental wellbeing. Generally eating while you are stressed is not a good idea as it can lead to comfort eating. But certain foods have the attributes that relieve anxiety and fight mental depression. Here we will share five healthy, tasty and nutritious recipes that can help you feel better. At the same time you must know eating these food items will not instantly turn your mood around as these are complex medical conditions. So they require significant lifestyle alterations and emotional support. You can get some good recipe from Ido Fishman catering services.
But if you have these ingredients on a regular basis, you may just experience a real boost in your mental state. Enjoy a happy meal!
- Poached eggs with asparagus
This tasty and healthy dish helps to fight against depression and anxiety. This easy to make recipe requires three foods which are fresh spring asparagus, generous amounts of Parmesan and poached eggs.
Blanch the asparagus in boiling salted water until it becomes crisp-tender. Then transfer the asparagus to a paper towel and pat it dry; reserve the asparagus blanching liquid in the skillet. Arrange the asparagus in shallow baking dishes and brush with the butter. Then season it with salt and pepper. Sprinkle some cheese on it and broil it for one minute until it becomes golden.
Add vinegar to the asparagus liquid and put it to a simmer. Crack some eggs into the simmering water, but don’t overlap each other leaving plenty of space between them. It will take around three minutes to perfectly cook poaches. Then carefully remove the egg from the water using a slotted spoon, blot them dry with a paper towel and place them on the asparagus. This dish is served with toast.
This dish is a good source of vitamin D, and helps to fight against depression. It also contains mood-boosting vitamin B. Asparagus is a source of tryptophan that increases the level of feel-good serotonin in the human brain to help prevent depression and anxiety.
- Brown rice and black beans
This dish from Ido Fishman catering services is very effective to fight against depression and anxiety.
In a large pan heat some oil. Then saute peppers and onion until tender it becomes tender. Stir in the beans, tomatoes with garlic salt, vinegar, pepper and cayenne. Bring the mixture to a boil. Reduce the flame; simmer, keep it uncovered for 12-15 minutes or until it reaches the desired consistency. Keep stirring it occasionally. Serve with rice.
Beans aren’t just healthy for the heart — they’re known to be good for the mind, too. Black beans contain the selenium that helps to boost mood. Researchers suggest that magnesium present in black beans may reduce mania symptoms in people suffering bipolar disorder. Similarly brown rice helps to boost mood by regulating serotonin levels.
- Almond-crusted barramundi fish
This item also helps to boost your mood as Barramundi fish and almonds both are excellent sources of omega-3s. So these ingredients can truly reduce depression and anxiety. A study reveals that women with the highest consumption of EPA and DHA—two omega-3 fats which are found in fish like barramundi were less likely to suffer from depression. Omega-3s actually helps in proper functioning of the neurotransmitters that regulate our mood. You can get such wonderful collection of menu from Ido Fishman catering services.
Preheat the oven to 200 degree C and place a tray with baking paper. Make a fine paste with bread, nuts, garlic, feta parsley, zest, yoghurt and 1 tbsp oil in a small food processor. Place fish on a tray and coat it with nut mixture onto the top. Bake the dish for 15-20 minutes until the upper crust turns golden and the fish is opaque.
If you can’t find barramundi fish nearby, try salmon instead which is another good source of omega-3s.
- Stir-fried kimchi with tofu
Researchers found Tofu helps to increase serotonin level, thus helping to boost moods. Similarly fermented foods like Kimchi which is made with pickled cabbage and also with other veggies can be highly beneficial to mental health. These foods create healthy bacteria called probiotics which have brain-protecting properties that enable us to fight against depression.
Well-fermented kimchi made from cabbages is sliced into bite size pieces. You can add some sliced pork into a similar shape and size of kimchi. Then add some gochujang, gochutgaru (chili powder), soy sauce, grated ginger, minced garlic and sugar into it. Marinate the kimchi and pork slices for half an hour. Heat a pan and add some cooking oil. Add sliced onions and green chili peppers to saute. Add the marinated pork into this and stir-fry. At this moment you need to add the kimchi and drizzle some sesame oil. Blanch some Mo-dubu which is also known as firm and slice it into rectangles, and serve with the stir-fried kimchi and pork when hot. At last toasted sesame seeds can be sprinkled on top for garnishing.
- Turkey burger with sweet potato fries
This American/Southwest burger and fries recipe is not only good for health but also works wonders to boost your mood. The tryptophan found in turkey meat increases the levels of serotonin, which is a neurotransmitter that regulates mood. In addition to this, sweet potatoes are also filled with mood lifting vitamin B-6.
Preheat the oven at 450° F. Take a large mixing bowl and combine turkey and black beans with green onion, cumin powder, garlic powder and chilli powder. Gently mix them together by hand. Divide them in some equal sized patties (approx. 4.5 ounces each). Sprinkle some pepper on it.
Heat the skillet and spray some cooking oil onto it. Place patties in the skillet and cover it for a few minutes. It will take 3-4 minutes to cook each side properly. Place the patty on the bun and decorate with lettuce, avocado, tomato and red onion. To cook sweet potato fries coat sweet potatoes with oil, chilli powder and pepper powder and bake it for 20 minutes. Don’t forget to flip them to cook the other side.