Stress-busting recipes to support calm Credit: Getty We know that what we eat can impact our mood, and with many of us feeling busier and more frazzled than ever, now is the perfect time to pile your plate with stress-busting, nutrient-rich meals to enhance feelings of zen. Hands up […]
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Credit: Getty
We know that what we eat can impact our mood, and with many of us feeling busier and more frazzled than ever, now is the perfect time to pile your plate with stress-busting, nutrient-rich meals to enhance feelings of zen.
Hands up if you’ve felt stressed lately. Yep, us too.
While we know the causes and symptoms of stress and anxiety vary from person to person (as will the treatment), how we nourish our bodies can have a huge impact on our mental wellbeing. Fuelling an already jam-packed day with caffeine and quick-fix snacks (as tempting and as totally relatable as that is) probably isn’t going to help us feel primed to handle everything life throws at us, so it stands to reason that small dietary tweaks can add up to make a big difference in how we feel – mentally and physically.
Studies show that what we eat affects how we handle stress. Foods high in fibre, omega-3 fatty acids and fermented foods can all help to reduce inflammation and stress responses in the body. So, the next time that feeling of overwhelm kicks in, think about what’s on your plate.
“Keeping blood sugars stable throughout the day is critical for stress management,” says Natalie Burrows, a registered nutritional therapist and clinical director of Integral Wellness. “Ensuring the three meals we eat a day are nutritionally well balanced with protein, healthy fats, whole grains and complex carbohydrates helps to stabilise blood sugars and alleviate mood swings, cravings, anxiety and stress.”
We’ve mined the knowledge of top nutritionists for their favourite stress-busting recipes, all of which are perfect for a midweek lunch or dinner.
Omega-3 packed avocado and salmon salad
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“This meal is packed with stress-busting nutrients that support brain function and nervous system health,” says nutritionist Clarissa Lenherr. “Salmon is an excellent source of omega-3 fatty acids, which help reduce inflammation and support cognitive function. Avocado provides B vitamins and healthy fats, both essential for stabilising mood and maintaining steady energy levels. Pumpkin seeds are rich in magnesium, a key mineral that helps calm the nervous system and reduce stress-related tension. Additionally, leafy greens like spinach and kale are loaded with folate and magnesium.”
Ingredients
- 2 handfuls mixed greens (spinach, kale, rocket)
- 1 small avocado, sliced
- 2 grilled wild salmon fillets
- 1 tbsp pumpkin seeds
- 1 tbsp olive oil
- ½ lemon, juiced
- 1 tsp Dijon mustard
Method
This recipe couldn’t be any easier, just mix the ingredients together and enjoy.
Sauerkraut and chickpea bowl
Credit: Getty
You might not immediately associate sauerkraut with brain health, but when we consider the impact of gut health on mental wellbeing, it starts to make sense. This nourishing bowl is a gut and brain-healthy balance of complex carbs (sweet potato) providing energy for healthy brain function, protein-packed chickpeas to boost satiety and gut-loving fermented sauerkraut to feed that all-important good bacteria in our microbiome.
“Sauerkraut is one of the simplest things to make and one of the healthiest things you can add to your diet,” says women’s health nutritionist Samantha Gold. “Due to the probiotics it contains, it supports your gut health, which, in turn, supports your immune system (70% of which resides in your gut). It also reduces inflammation, provides antioxidants and supports your mood through the gut-brain axis.”
Ingredients
- 2 medium sweet potatoes, diced
- 65g tahini
- 1½ tbsps apple cider vinegar
- 2 tbsps water
- 1 tsp maple syrup
- ⅛ tsp sea salt
- 270g kale leaves (tough stems removed, torn)
- 380g cooked chickpeas
- 150g sauerkraut
Method
- Preheat the oven to 220ºC and line a baking sheet with parchment paper.
- Arrange the diced sweet potato onto the baking sheet in an even layer and bake for 20 to 25 minutes, tossing halfway.
- In a bowl, whisk together the tahini, apple cider vinegar, water, maple syrup, and salt. Set aside.
- Divide the kale, chickpeas, sauerkraut and sweet potato into bowls. Drizzle the tahini dressing overtop.
Thai tofu Buddha bowl
Credit: Integral Wellness
“A diet high in whole foods can help to regulate the stress hormone cortisol, which can become dysregulated when we’re chronically stressed,” reveals Burrows. “A diet that focuses on whole grains, prebiotic fruits (such as apples, unripe bananas), vegetables (such as leeks, onions, cabbage, whole grains), fermented foods and legumes, while avoiding processed foods has been shown in studies to reduce perceived stress.
“This Buddha bowl is rich in both magnesium and tryptophan, which both help rebalance stress hormones. Tryptophan is a precursor to serotonin, a neurotransmitter that helps to regulate the stress response, while chronic stress can deplete natural stores of magnesium, and low levels of magnesium increase the release of stress-associated hormones.”
Ingredients
- 2 tbsp soy sauce or tamari
- 1 tsp sesame oil
- 1 tbsp rice vinegar
- 8oz package tofu
- ½ packet pre-cooked quinoa
- 4 large handfuls of mixed greens
- ½ red bell pepper, thinly sliced
- ¼ red cabbage, grated
- 1 small sweet potato, chopped and roasted
- 1 small avocado, pitted, fleshed and chopped
Cashew curry sauce:
- 1.5 tbsp cashew butter
- 1.5 tbsp coconut milk (canned or carton for best consistency)
- 1 tbsp soy sauce or tamari
- 1 tsp rice vinegar
- ½ tsp red curry paste
Method
- For the tofu, chop into cubes and let marinate in a mixture of 2 tbsp tamari/soy sauce, 1 tsp sesame oil, and 1 tbsp rice vinegar for about 10 minutes.
- Cook tofu in a medium frying pan on medium heat for about 10 minutes, until golden and crispy.
- Cook the quinoa if not using a pre-cooked packet.
- To make the sauce, add cashew butter, coconut milk, tamari/soy sauce, rice vinegar, and red curry paste in a small bowl and whisk vigorously until combined.
- In a medium serving bowl, add mixed greens, cooked tempeh and quinoa, layer in veggies, and top with curry sauce. This bowl is best eaten fresh, but leftovers will keep in the fridge for a few days.
Images: Getty; Integral Wellness
