As far as your body’s concerned it’s like you’re in a state of fight or flight all the time!
You need help with stress.
So why not get help with stress from a health source you’re already thinking about: your diet!
That’s right, what you eat can help with stress.
And since you’re already taking care to make healthy food choices, it’s not much of a stretch to start making dietary choices that will help with stress, too.
Give your body a break from stress with these recipes –
If you’ve given up oatmeal because it’s a carbohydrate, we’ve got good news for you – it’s time to take it back.
The healthy carbs provided by whole grains, like oatmeal, help with stress by triggering the brain to produce serotonin, the happiness hormone. And with this recipe, you don’t even have to wait for the oatmeal to cook!
Ingredients – Serves 6
- 1 1/2 cups steel-cut oats
- 6 cups water
- 1/4 cup chopped salted roasted almonds
- 1/4 cup dried cranberries
- Honey, if desired
1. In a large saucepan, boil the oats in the water for 1 minute. Turn off heat. Cover and let stand overnight at room temperature.
2. Uncover the oats in the morning. Bring to a boil over high heat.
3. Reduce the heat to low and simmer, approximately ten minutes, stirring frequently, until the oatmeal is cooked and creamy.
4. Spoon the oatmeal into bowls. Top with the chopped almonds and dried cranberries and sweeten to taste with honey, if desired.
Banana Almond Flax Smoothie
Omega-3s are great for helping with stress because they may keep depression and anxiety at bay. Between the almond and the flax, you’re getting a substantial dose of omega-3s, and the banana gives any smoothie a rich, creamy texture. For best results, freeze your banana before blending.
Ingredients – Serves 1
- 1 medium or large banana, preferably frozen, sliced
- 2/3 cup buttermilk, yogurt or almond milk
- 1 tablespoon roasted unsalted almond butter
- 1 tablespoon flaxseeds
- 1 teaspoon honey
- A couple of drops of almond extract or vanilla
Place all of the ingredients in a blender. Blend until smooth. To make a thicker smoothie, or if you haven’t had time to freeze the banana, add ice before blending.
Fortified Cereal with Milk
If even a smoothie is challenging your culinary skills, fear not. You can still help with stress at breakfast. Find a cereal you like that’s been fortified with vitamin B. It’s been linked to better moods, and better mental health. The vitamin D from the milk has been linked to less risk of depression, as well. Just be sure to read the label on the cereal so you aren’t loading up on too much sugar or chemicals.
Even if the mornings are relatively stress-free, most people are looking for help with stress levels by the time lunch rolls around. Dig into any of these delicious recipes and feel better by the time lunch is over.
Whole Wheat Rigatoni
Another way to get whole grains, boost your serotonin, and help with stress – this healthy rigatoni recipe. It takes a bit of time, but every mouthful is worth it.
Ingredients – Serves 4
- One 1 1/2 pound acorn squash, scrubbed—cut crosswise into 1/3-inch-thick rings, seeds discarded
- 1 small red onion, sliced 1/4 inch thick
- 1/4 cup extra-virgin olive oil
- Salt and freshly ground pepper
- 6 large plum tomatoes, halved and cored
- 12 unpeeled garlic cloves
- 1/2 pound whole wheat rigatoni
- 2 tablespoons pine nuts
- 1/4 teaspoon crushed red pepper
- 4 kalamata olives, pitted and sliced
- 1/4 cup thinly sliced basil leaves
- 2 tablespoons chopped parsley
- 2 tablespoons freshly grated pecorino cheese
1. Preheat the oven to 350°. On a large rimmed baking sheet, toss the squash and onion with 1 tablespoon of the oil; season with salt and pepper and spread in a single layer.
2. On another large baking sheet, drizzle 2 tablespoons of the oil. Add the tomato halves and garlic and roll to coat with oil. Season the tomatoes with salt and pepper and turn them cut side down.
3. Put both sheets in the oven. Roast for about 40 minutes, until tender. Using tongs, transfer the garlic to a bowl; continue roasting the tomatoes for about 20 minutes longer, until very soft. Roast the squash and onion for about 45 minutes total, until tender and golden brown. Cut the squash into bite-size pieces. Discard the tomato skins and coarsely chop the flesh. Squeeze the garlic out of the skins.
4. In a pot of boiling salted water, cook the pasta until al dente. Drain, reserving 1/2 cup of the water. Return the pasta to the pot.
5. Meanwhile, in a skillet, heat the remaining 1 tablespoon of oil. Add the pine nuts and toast over moderate heat until golden. Add the crushed red pepper and olives and cook for 1 minute. Add the vegetables and stir over moderately high heat until heated through, about 2 minutes.
6. Season with salt and pepper and scrape into the pasta; add the reserved cooking water, basil and parsley and toss.
7. Serve the pasta in bowls, topping each with 1/2 tablespoon of the pecorino.
Mung Bean Hummus
Mung bean is the latest super food to gain national attention and it’s no wonder why. It’s packed with the vitamins, minerals, and nutrients your body needs to stay healthy and yes, stress-free.
Ingredients – Makes 2 cups
- 1 1/2 cups / 7 1/2 oz cooked mung beans
- 2 tablespoons lemon juice
- 1/2 cup / 120 ml tahini paste
- 1 large clove garlic, peeled & smashed
- 1/2 teaspoon fine grain sea salt
- 1/3 cup water
- Baked pita chips
1. Pulse mung beans in a food processor or blender until you’ve got a fine, fluffy crumb.
2. Scrape the bean paste from the sides and add the lemon juice, tahini, garlic, and sea salt. Blend for one minute.
3. Add water a bit at a time, blending constantly, until smooth.
4. Serve with pita chips.
Warm Quinoa, Spinach, and Shitake Salad
Who says salads have to be boring? Get happy, stay healthy, and help with stress with this warm, filling salad. It boosts serotonin and packs a vitamin B punch.
Ingredients – Serves 4
- 1/2 cup red-wine vinegar
- 1/3 cup olive oil
- Coarse salt and ground pepper
- 2 pounds fresh shiitake mushrooms, stems removed, caps halved
- 1 1/2 cups quinoa
- 1 pound baby spinach
- 8 ounces feta cheese, crumbled
1. Heat broiler; set rack 4 inches from heat. In a small bowl, whisk together vinegar, oil, 1 teaspoon salt, and 1/4 teaspoon pepper.
2. On a large rimmed broiler-proof baking sheet, toss mushrooms with half the dressing (reserve the rest); broil, tossing occasionally, until most of the liquid has evaporated and mushrooms are tender, 20 to 25 minutes.
3. Meanwhile, in a small saucepan, combine quinoa, 3 cups water, and 1 1/2 teaspoons salt. Bring to a boil; reduce heat to medium. Cover, and simmer until liquid has been absorbed, 15 to 20 minutes.
4. Place spinach in a large bowl; add hot mushrooms, quinoa, and reserved dressing. Toss to combine (spinach will wilt slightly). Top with crumbled feta, and serve immediately.
Honey Garlic Chicken
The key ingredient here is the garlic, so feel free to use as much of it as you like in your favorite recipes, too. But if you’re looking for a place to start working garlic into your diet, this honey garlic chicken will help with stress AND taste great.
Ingredients – Serves 5
- 1 (2 to 3 pound) whole chicken, cut into pieces
- 3 tablespoons soy sauce
- 2 tablespoons honey
- 1/4 cup orange juice
- 2 cloves crushed garlic
- 1/2 teaspoon dried oregano
- 1/4 teaspoon ground black pepper
- 1/2 teaspoon paprika
1. To Make Marinade: Combine the soy sauce, honey, orange juice, garlic, oregano, pepper and paprika. Mix all together and pour over chicken pieces. Refrigerate for 2 to 4 hours.
2. Preheat oven to 350*.
3. Remove chicken from refrigerator. Place chicken and marinade in a 9x13 inch baking dish and bake, uncovered, in preheated oven for 1 1/2 hours. Baste once.
Serve with wild rice, if desired.
Brown Rice and Black Beans
By now you’ve put together the fact that healthy carbs – this dish’s brown rice - will help with stress. But the beans in this one are a great source of selenium, another brain and mood booster.
Ingredients – Serves 4
- 1 cup brown rice, uncooked
- 2 1/4 cups low-sodium chicken broth
- 1 tablespoon olive oil
- 1 small onion, diced (1 cup)
- 2 cloves garlic, minced
- 2 teaspoons fresh chopped oregano or 1 teaspoon dried
- 1 stalk celery, finely diced
- 1 large carrot, finely diced
- 1 teaspoon ground cumin
- 1/2 teaspoon dried chili flakes
- 1 (15.5 ounce) can low-sodium black beans, drained and rinsed
- 2 teaspoons finely chopped parsley leaves
1. Place rice and chicken broth in a saucepot and bring to a boil. Reduce heat and cook rice, covered, until tender and all the liquid is absorbed, 30 to 35 minutes. Remove from heat, uncover, and fluff with a fork.
2. Heat the oil in a large saute pan over medium-high heat. Add onions and cook until onions are soft and translucent, about 5 minutes. Add garlic, oregano, celery, carrot, cumin and chili flakes and cook, stirring occasionally, until carrots are tender but not mushy, about 6 minutes. Stir in black beans and cook until just warmed through, about 1-2 minutes.
3. Combine onion-black bean mixture and hot rice in a serving bowl and toss to combine. Garnish with parsley.
Turkey Burger with Sweet Potato Fries
Sometimes, life gets so stressful, you want to revert to a burger and fries. Now, you can – while lowering stress, anxiety, and depression, at all once. It’s because of the brain chemicals turkey and sweet potato trigger when you indulge!
Ingredients – Serves 4
- 1 lb. ground turkey
- 1/2 cup canned, lower-sodium black beans, drained, rinsed
- 3 green onions, finely chopped
- 1/2 tsp. garlic powder
- 1/4 tsp. ground cumin
- 3/4 tsp. chili powder
- 1/4 tsp. black pepper
- non-stick cooking spray
- 1 small avocado, thinly sliced
- 4 whole-wheat hamburger buns
- 2 cup romaine lettuce, shredded
- 4 slice tomato
- 1/4 red onion, thinly sliced
1. Preheat oven to 450° F.
2. In a large mixing bowl, combine turkey, black beans, green onion, garlic powder, cumin and chili powder and gently fold together by hand. Separate into 4 equal size patties (approx. 4.5 ounces each). Season with pepper.
3. Heat a medium sized skillet and coat with cooking spray over medium heat. Place patties in skillet and cover. Cook 3-4 minutes on each side.
4. Place on bun and top with lettuce, tomato, avocado and red onion.
Sweet Potato Fries
- 2 sweet potatoes, cut into bite-size strips
- 2 tsp. vegetable oil
- 1 tsp. chili powder
- 1/4 tsp. black pepper
1. Combine sweet potatoes, oil, chili powder and remaining pepper.
2. On a baking sheet, spread fries in single layer.
3. Cook for 20 minutes, flipping once.
Now that your mood is better, your anxiety is lower, and your stress is on the way down thanks to your diet, really take your system out of fight or flight mode with Peak Adrenal X6, the adrenal support supplement specially designed to nourish and feed your adrenal glands the same way these recipes can nourish and feed your body.
Help with stress doesn’t have to be complicated, or time consuming. Now, it’s as easy as making yourself a meal – and taking Peak Adrenal X6!