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Looking for more easy recipes for anxiety relief? 

Are you ready to get the nutrients your body needs to reduce anxiety symptoms?

 

Hopefully you shouted a big YES! If you did, you’ve come to the right place because I’ve got some delicious recipes for anxiety relief that can fuel your body to reduce stress and feel your best!

With everything happening in our society today, stress and anxiety are at all-time highs, and it’s important to do what we can to improve our mental health. Coping with stress and anxiety needs an integrative approach, and powering up your diet can help you find relief!

There are certain nutrients shown to improve the body’s coping mechanisms when dealing with stress and anxiety. They are:

  • Magnesium – One of the body’s most heavily used minerals, Magnesium is involved in over 300 different biochemical reactions in the body. This nutrient helps to regulate neurotransmitters and can be used as a natural treatment for anxiety. (1, 2)
  • Vitamin B6 – This essential vitamins is necessary to obtain via diet and supplementation. Studies have shown that diets containing higher amounts of B6 have helped women experience less anxiety.  Low concentrations of it in the diet can be associated with panic attacks, so increasing B6 can be a key factor in finding anxiety relief.  (3, 4)
  • Iron – This is the most common nutrient deficiency in the world, and the lack of enough iron in the diet is a common trigger for anxiety. (5, 6)
  • Fiber – A high-fiber diet balances blood sugar, which is a key factor in reducing anxiety symptoms. Dietary fiber is also a key factor in feeding friendly gut bacteria to produce short-chain fatty acids that may help to reduce anxiety. (7, 8)

With all this considered, I’ve rounded up three of my favorite smoothie recipes for anxiety relief for you below. Adding these recipes to your weekly meal plan will help you obtain these nutrients and set you on the path to natural anxiety relief!

 

Powerhouse Chocolate Smoothie

 

Powerhouse Chocolate Smoothie Recipe for Anxiety Relief

 

Loaded with 15 grams of fiber, 3mg of iron, .9mg of vitamin B6 and 194 mg of magnesium, this smoothie is a delicious way to keep stress and anxiety at bay!

Organic Ingredients (one serving):

  • 1 cup Water
  • 3 leaves Romaine (roughly chopped)
  • ½ Zucchini (chopped, frozen)
  • ½ Avocado (frozen)
  • ½ Banana (frozen)
  • ¼ cup Chocolate Protein Powder
  • 1 tbsp Cacao Powder
  • 1 tbsp All Natural Peanut Butter
  • 1 tsp Cacao Nibs (optional, for topping

Directions:

Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy!

Notes:

  • No Romaine: Use another green such as spinach.
  • Nut-Free: Use sunflower seed butter instead of peanut butter, or omit completely.
  • Protein Powder: This recipe was developed and tested using a plant-based protein powder. I highly recommend the Chocolate Protein Powder from Amazing Grass!

 

Chocolate Almond Butter Smoothie Bowl

 

Chocolate Almond Butter Smoothie Bowl Recipe for Anxiety Relief

 

This nutrient powerhouse checks all the boxes for reducing stress and relieving anxiety! With a whopping 19 grams of fiber, 6 mg iron, 0.6 mg vitamin B6, and 309 mg magnesium, you’ll be alleviating anxiety one sip at a time!

Organic Ingredients (one serving):

  • 1 cup Unsweetened Almond Milk
  • ¼ cup Chocolate Protein Powder
  • ¼ cup Frozen Cauliflower
  • ½ Zucchini (chopped, frozen)
  • 1 Banana (divided)
  • 1 tbsp Almond Butter
  • 2 tbsps Cacao Powder
  • 1 tbsp Chia Seeds
  • ¼ cup Raspberries
  • 2 tbsps Granola (for optional topping, ensure certified gluten-free)

Directions:

After assembling the ingredients, add almond milk, protein powder, cauliflower, zucchini, half the banana, almond butter, cacao powder and chia seeds into a high-speed blender and blend until smooth.

Pour into a bowl and top with remaining banana, raspberries and granola, if using. Serve and enjoy!

Notes:

  • Nut-Free: Use sunflower seed butter instead of almond butter and coconut milk or hemp seed milk instead of almond milk.
  • More Flavor: Add cinnamon to your smoothie base.
  • Protein Powder: This recipe was developed and tested using a plant-based protein powder. I highly recommend the Chocolate Protein Powder from Amazing Grass!
  • No Smoothie Bowl: Drink as a regular smoothie instead.
  • Smoothie Consistency: For a creamier texture, use a frozen banana.

 

Gut Healing Green Smoothie

 

Containing 10 grams of fiber and 3mg of Iron, this smoothie helps you nourish your friendly gut bacteria and boost iron levels to reduce anxiety symptoms.

Organic Ingredients (one serving):

  • 1 ¼ cups Water (cold)
  • 1 cup Kale Leaves
  • ¼ Avocado (peeled and pit removed)
  • ½ Banana (frozen)
  • 1 ½ tsps Chia Seeds
  • 1 tbsp Ground Flax Seed
  • 2 tbsps Hemp Seeds
  • 1 tbsp Raw Honey

Directions:

Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy!

Notes:

  • No Kale: Use spinach instead.
  • No Honey: Use maple syrup, dates or extra banana to sweeten instead.
  • Likes it Creamy: Use almond milk instead of water for extra creaminess.
  • Storage: Make ahead and store in a sealed mason jar. Shake well before drinking. Keeps well in the fridge for 1 – 2 days.

 

Using Your Diet for Anxiety Relief

Using these recipes for anxiety relief

One of the best things you can do for yourself if you experience anxiety is to focus on what you can control. (You can read more about that here.) And with that in mind, focusing on what you’re putting into your body is essential for anxiety relief!

Upgrading your diet to be more nutrient-dense improves your body’s biochemistry and supports your journey to keep anxiety symptoms at bay. The more you can commit to a healthier diet, and the longer you can stick with it, the better off you’ll be at rebuilding the nutrient stores in your body to help keep you healthy, happy, and calm.

If you’d like a copy of these smoothie recipes to download and refer to from anywhere, you can do so by clicking here so you have them handy in the days to come!

And, if you haven’t done so already, go pick up my FREE 7-Days of Eating for Anxiety Relief Meal plan! It’s packed with more delicious recipes containing the nutrients essential for anxiety relief!

As always, if you need extra support implementing any of these strategies, please contact me! I’m always here to help you. You’re not alone!

Remember, you are worthy and deserving of peace, tranquility, strength, love, health, and wholeness.

You’ve got this. I believe in YOU!

 

Much Love,

Susan Renee

P.S.  Hungry for more recipes to help you on the path to natural anxiety relie?  Join my newsletter! It’s loaded with inspiration, anxiety-relieving tips, recipes, meal plans and more tools to help you find natural anxiety relief. I hope you’ll join me as I lead our tribe of peaceful warriors dedicated to finding natural anxiety relief!

If you liked this article, you may also like:

Why You Need Resilience for Anxiety Relief

Simple Steps to Relieve Anxiety with Your Diet

How Diet Contributes to Fatigue & Anxiety

7 Self-Care Practices to Cultivate Self-Love

 

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2959081/
  3. https://www.ncbi.nlm.nih.gov/pubmed/23603926
  4. https://www.ncbi.nlm.nih.gov/pubmed/31188081
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4253901/
  6. https://www.who.int/nutrition/topics/ida/en/
  7. https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP276431
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4963565/