Ever heard the saying ‘you are what you eat’? Your mood and food are closely linked, and we’re not just talking about when the hanger strikes! This month is Mental Health Awareness month, so we’re here to raise awareness of eating better to feel better! We’ve done our research and found the best mood-boosting recipes to make this month. Challenge yourself to ditch processed foods and focus on ingredients that will reduce stress and improve your overall wellbeing.
The link between diet and mental health
Eating well isn’t just about your physical health, it’s essential for your mental wellbeing, too. Research shows that diets rich in vitamins, minerals, and antioxidants can support brain health, reduce stress, and improve overall mood.
On the flip side, processed foods high in sugar, unhealthy fats, and additives may increase the risk of anxiety, low energy, and even depression. By making simple changes, like choosing wholefoods over takeaway you can fuel both your body and your brain.
Top mood-boosting foods for mental wellness
We all know that we should be eating our 5-a-day, getting plenty of vitamin D and drinking lots of water. But what else should you be eating to prioritise your mental health?
- Fruit & veg
- Foods rich in omega-3 like oily fish, nuts and seeds
- Fibre-rich wholegrains such as wholewheat pasta, brown rice and quinoa
- Proteins like meat, eggs and dairy
- Dark green veggies like kale and spinach
These foods support the production of serotonin and dopamine and help reduce oxidative stress!
Healthy habits are happy habits
It’s not just what you eat but how you eat that matters. Instil healthy habits to mealtimes and see your mood improve.
- Ensure you’re having regular meals - we all know someone who gets grumpy when they’re hungry!
- Avoid strict diets - instead of cutting out loads of foods, focus on eating the right ones.
- Make plants a priority - lots of fruit and veg!
- Make the swap to wholewheat for added fibre.
- Eat two portions of fish a week.
- Stay hydrated!
- Reduce caffeine and alcohol.
3 simple mood-boosting recipes to try this month
We know what it’s like; after a long day at work cooking up a homemade, healthy meal seems like a big effort and treating yourself to a takeaway the fix for a stressful day. These simple, nutritious meals will lift your spirits and keep you fuelled:
Turkey Burger with Sweet Potato Wedges
When the craving for a cheeky burger and chips hit why not try swapping out your usual drive-through for a homemade masterpiece? Turkey is rich in tryptophan, an amino acid essential for mood, while sweet potato offers a great source of fibre and B6, which aid digestion and brain function.
Ingredients
- 1 sweet potato
- 260g turkey mince
- 1 red onion
- 2 garlic cloves
- 1 egg
- 1 apple
- 1 tbsp of oregano
- 1 tbsp of paprika
- 15g coconut oil
- 135g of greens (kale, spinach or broccoli)
Serves 2
180C / 160C fan / gas 4
Method
- Chop your sweet potato into wedges and then whack them in the microwave for about 6 mins on full power until just turning soft. Leave to rest for 30 secs.
- Mix the turkey mince in a bowl with the onion, garlic, egg and shredded apple. Get stuck in with your hands and mix until the ingredients are well binded, adding salt and pepper, oregano and paprika. Shape the mixture into two burgers about 3cm thick. Place on a lined baking tray in the oven for 20-25 mins, turning half way through cooking, until cooked through.
- Heat the coconut oil in a large frying pan over a high heat. Add the sweet potato wedges and shallow-fry for about 3 mins each side until they are nicely browned all over and cooked through to the centre. (Alternatively, toss in the oil and roast in the oven for 15-20 mins.) Drain on kitchen paper, then season with a good pinch of salt.
- Serve the burgers with the sweet potato wedges and a portion of green veg either steamed, blanched or boiled.
Recipe credit: https://www.bbcgoodfood.com/recipes/lean-turkey-burger-sweet-potato-wedges
Salmon Pasta
Omega-3-rich salmon paired with wholewheat pasta and greens makes this a winning midweek meal that supports heart and brain health.
Ingredients
- 120g wholewheat pasta
- 180g of salmon fillets
- 1 tbsp extra-virgin olive oil
- ½ onion thinly sliced
- 1 crushed garlic clove
- 62ml vegetable stock
- 50ml reduced-fat creme fraiche
- 100g frozen peas
- Small bunch of chopped, fresh dill
- ½ lemon zested
Serves 2
Method
- Get the pasta boiling in a large pan of salted water. Reduce the heat to medium, cover with a metal colander or tiered steamer if you have one and add the salmon. Cover with a lid and leave the pasta to cook and the fish to steam for 10 minutes. Drain the pasta and flake the salmon, removing the skin.
- Meanwhile, heat the oil in a large frying pan over a medium-high heat. Cook the onion, for 5 minutes or until the onion is golden and softened. Add the garlic, cooking for 1 minute until fragrant.
- Add the stock, crème fraîche and peas, stirring together then simmering for 2 minutes until the peas are just cooked through. Add the pasta and toss to coat. Add the salmon, half the dill and lemon zest, and toss to combine, seasoning well. Serve with the fresh dill scattered over and add a sprinkling of parmesan if you fancy!
Recipe credit: https://www.olivemagazine.com/recipes/quick-and-easy/healthy-salmon-pasta/
Overnight Oats
Say hello to your new breakfast go-to. Packed with slow-release carbs, protein and mood-lifting nutrients like magnesium and omega-3s. Make these in advance and just grab and go!
Ingredients
- 60g rolled oats
- 1 tbsp chia seeds
- 300ml of your favourite milk
- 2 drops of vanilla extract
- Dash of cinnamon
- 3 ripe plums
- 1 tbsp of chopped almonds
- Drizzle of honey
Serves 2
Method
- Stir the oats, chia seeds, milk, vanilla, cinnamon and 2 chopped plums into a couple of tupperwares and leave overnight.
- The next morning give them a stir and layer up with the remaining plum, almonds and a drizzle of honey.
Recipe credit: http://olivemagazine.com/recipes/healthy/overnight-plum-and-almond-oats/
Eat Well, Feel Better – one meal at a time
Making small, consistent changes to your diet can have a huge impact on your mental wellbeing. This Mental Health Awareness Month, challenge yourself to ditch the processed snacks, eat more mindfully, and nourish your mind as well as your body.
