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Do you have a problem finding FAST & EASY recipes that are good for anxiety relief? 

 

Do you feel drained and fatigued because you eat a lot of processed, fast-food and don’t have time to cook healthy meals for yourself?

 

What if I told you that you could make healthy meals for yourself containing the nutrients needed to relieve anxiety in a fast and easy way? And, what if they were full of flavor and would give you more energy?

If you’re ready to take the first step to relieving anxiety by using food as medicine, you’re in the right place! I’ve got some fast, easy and delicious recipes for anxiety relief that will fuel your body with energy while reducing stress so you can feel your best.

It’s possible to feel more energetic and feel relief from your anxiety symptoms!  It all starts with knowing which foods to incorporate into your diet. Because anxiety is related to nutrient deficiencies, it’s important to make sure you’re getting in the right nutrients via your diet to find relief, naturally!

So if you’re wanting to feel more calm, patient, resilient, and just more like yourself again, keep reading to see how you can make some quick, easy and delicious recipes for yourself to relieve anxiety one bite at a time!

And if you want to keep updates on new posts like this one AND get exclusive recipes and meals plans every month, sign up for my newsletter here! Okay, now keep reading!

 

Why is Diet Important for Anxiety Relief?

 

I’ve shared this before, but it’s worth sharing again because it’s SO important!

There are certain nutrients shown to improve the body’s coping mechanisms when dealing with stress and anxiety. Two of them I’ve highlighted in these recipes are:

  • 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. (1, 2)
  • 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. (3, 4)

With these nutrients considered, I’ve rounded up three of my favorite lunch/dinner recipes for anxiety relief for you below.

Adding these recipes to your weekly meal plan will set you on the path to natural anxiety relief without spending too much time in the kitchen or sacrificing flavor!

So if you’re ready to stop feeling overwhelmed, fatigued and worried, and are ready to start feeling calm, energetic and like a warrior, check out these recipes I’ve rounded up for you below!

 

Curried Chickpea Salad

Loaded with 10 grams of fiber and 3mg of iron, this easy curried chickpea salad is a delicious way to keep stress and anxiety at bay. All of that goodness in just 15 minutes, too!

Organic Ingredients (4 servings, 15 minutes):

  • 1/4 cup Extra Virgin Olive Oil
  • 1.5 TB Lime Juice
  • 2 TB Curry Powder
  • 1.5 TB Pure Maple Syrup
  • 2 cups Chickpeas (cooked)
  • 1 Stalk celery (finely copped)
  • 1 Apple (small, finely chopped)
  • 1/4 cup Red Onion (chopped)
  • 1/4 cup Dried Unsweetened Cranberries (optional)
  • 1/4 cup Cilantro (chopped, optional)
  • Sea Salt & Black Pepper (to taste)

Directions:

  1. In a large mixing bowl, whisk together the oil, lime juice, curry powder, and maple syrup.
  2. Add the chickpeas, celery, apple, onion, cranberries and cilantro (if using) to the mixing bowl with the dressing. Fold everything together. Season with salt and pepper to taste.
  3. Serve chilled and enjoy!

Notes:

  • Leftovers: Refrigerate in an airtight container up to 4 days.
  • Serve it with: Enjoy alone or serve over leafy greens like baby spinach, arugula, mixed greens or romaine lettuce.
  • More Flavor: For best flavor, use a tart apple like a Granny Smith or Macintosh.

 

Cheezy Edamame & Parsley Pasta

 

This nutrient powerhouse checks all the boxes for reducing stress and relieving anxiety. With a healthy dose of fiber at 10 grams, and 6 mg iron, you’ll be quickly alleviating anxiety one bite at a time!

Organic Ingredients (4 servings, 15 minutes):

  • 2 cups Brown Rice Spaghetti (cooked)
  • 1/2 cup Cashews
  • 2 TB Nutritional Yeast
  • ½ tsp Garlic Powder
  • ½ tsp Sea Salt
  • 1.5 cups Frozen Edamame (thawed)
  • 2 cups Parsley (finely chopped)
  • Sea Salt & Black Pepper (to taste)

Directions:

  1. Bring a large pot of water to a boil, and add brown rice spaghetti. Cook according to the directions on the package. Remove from heat, strain, and run cold water over pasta to prevent over-cooking.
  2. Meanwhile, make your ‘parmesan’ seasoning by adding cashews, nutritional yeast, garlic powder and sea salt to your food processor. Blend well until it reaches a spice-like consistency. Set aside.
  3. In a large bowl, toss pasta with edamame, chopped parsley, salt and pepper to taste, and your desired amount of ‘parmesan’ seasoning. Divide into bowls and enjoy!

Notes:

  • No Edamame: Use frozen peas or any leftover veggies.
  • Omnivore Option: Replace edamame with cooked chicken breast or shrimp.
  • Make it Spicy: Garnish with red pepper flakes.

 

Sweet Potato & Black Bean Salad

 

Containing 13 grams of fiber and 5mg of Iron, this delicious salad helps you nourish your friendly gut bacteria and boost iron levels to reduce anxiety symptoms. And with just 25 minutes of prep and cook time, you’ll spend very little time in the kitchen!

Organic Ingredients (4 servings, 25 minutes):

  • 2 Sweet Potato (diced into 1/2 inch cubes)
  • 1 TB Extra Virgin Olive Oil
  • 1 tsp Cumin
  • 1/2 tsp Cinnamon
  • 1/2 tsp Paprika
  • 1/4 cup Tahini
  • 1/2 Lemon (juiced)
  • 2 Garlic Cloves (minced)
  • 2 TB Unsweetened Almond Milk
  • 2 cups Black Beans (cooked, drained and rinsed)
  • 2 cups Cherry Tomatoes (halved)
  • 1 cup Parsley (chopped)
  • Sea Salt & Black Pepper (to taste)

Directions:

  1. Preheat the oven to 400ºF (204ºC). Line a large baking sheet with parchment paper.
  2. In a large mixing bowl, combine diced sweet potato, olive oil, cumin, cinnamon and paprika. Transfer to baking sheet and bake for 25 minutes.
  3. Meanwhile, make your tahini dressing by whisking together tahini, lemon juice, minced garlic, and almond milk.
  4. In the mixing bowl, combine black beans, tomatoes, chopped parsley and sweet potato. Drizzle with your desired amount of dressing. Season with salt and pepper to taste.

Notes:

  • No Black Beans: Use lentils, chickpeas or quinoa instead.
  • No Tahini: Use hummus instead.
  • Storage: Refrigerate in air-tight container up to 3-5 days.

 

Using Your Diet 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.) With that in mind, focusing on what you’re putting into your body is essential for anxiety relief!

Improving your diet to be more nutrient-dense enhances 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. By rebuilding the nutrient stores in your body to keep you healthy and happy, you’ll feel like a Warrior instead of a Worrier!

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 and are hungry to learn more, go pick up my Holistic Anxiety Relief Basics Workshop

It’s packed with education on how to use your diet and lifestyle to relieve anxiety, naturally! I even included lots of bonus recipes and a supplement regimen if you’re really wanting to find more strength and resilience.

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 relief?  Join my newsletter! I share lots of inspiration, anxiety-relieving tips, exclusive 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:

 

From Worrier to Warrior: A Journey to Anxiety Relief 

3 Smoothie Recipes for Anxiety Relief

Simple Steps to Relieve Anxiety with Your Diet

How Diet Contributes to Fatigue & Anxiety

 

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4253901/
  2. https://www.who.int/nutrition/topics/ida/en/
  3. https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP276431
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4963565/