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Do you ever just feel blah during the day? Like nothing you do can motivate you or energize you? We all have days where we just feel a little off and that's totally normal.
Sometimes all you need is a good, nutrient-rich, mood-boosting snack or meal to get you back to feeling like yourself. Easy, healthy recipes are a dime a dozen. And while nothing is easier than heating up a frozen meal, you'll never feel as good as when you cook yourself something that nourishes from the inside out.
In honor of Mental Health Awareness Month, we wanted to deliver our Primal Harvest family our very favorite healthy recipes that help boost your mood and make you feel great. We all deserve to feel great!
1. ENERGIZING GREEN SMOOTHIE
Start your day right with this antioxidant-rich green smoothie! We’ve added
collagen peptides to help supply your body with essential amino acids and
support gut health. Plus it’s loaded with B vitamins, vitamins, and protein to keep
you full and energized.
Ingredients:
I cup almond milk
1 tbsp collagen peptides
2 tbsp chia seeds
1 ripe banana
1⁄2 cup frozen berries
1⁄2 cup spinach (washed)
1⁄2 cup baby kale (washed)
1 tbsp almond butter
Ice (optional)
Directions:
1. Add almond milk and collagen peptides to the blender first and combine.
2. Add the rest of the ingredients and blend on high until smooth. (Add more liquid
as desired.)
3. Enjoy!
2. BLUEBERRY-ALMOND BAKED OATMEAL
This delicious oatmeal recipe has got your breakfast needs covered. Fiber-rich
oats help keep your blood sugar - and mood - steady. Almond butter is a great
source of magnesium, zinc, and protein to help you get a balanced, healthy start
to the day.
Ingredients:
2 cups old-fashioned or rolled oats
1 tsp baking powder
1⁄4 tsp salt
1 tsp cinnamon
1 1⁄2 cups almond milk (or milk of
choice)
2 large eggs (or sub flax or chia eggs
if plant-based)
1⁄4 cup smooth almond butter
2 tbsp virgin coconut oil, melted
2 tsp vanilla extract
1⁄4 cup honey or maple syrup
3 cups blueberries, fresh or frozen
Directions:
1. Preheat the oven to 375 degrees. Grease a 10-inch casserole dish.
2. In a large mixing bowl add the oats, baking powder, salt, and cinnamon.
3. Then add the almond milk, eggs (or flax/chia eggs), coconut oil, vanilla extract,
honey (or maple syrup), and almond butter. Stir to combine.
4. Fold in the blueberries until evenly distributed.
5. Pour the mixture into the greased casserole dish and smooth out with a spatula.
6. Place in the oven and bake for 35-40 minutes.
7. Top with an extra drizzle of almond butter and fresh blueberries (or other fruit of
your choice).
3. AVOCADO-BLACK BEAN EGGS
This healthy vegetarian breakfast combines healthy fats, amino acids, and
vitamin D and is a great source of B vitamins and essential mood-supporting
minerals zinc and magnesium. If you’re a lover of savory breakfasts, this one’s for
you.
Ingredients:
1 tsp extra virgin olive oil
2 large eggs
15 oz can black beans
1 cup cherry tomatoes
1 small avocado, halved and sliced
1 red chilli, deseeded and sliced
1 large garlic clove, sliced
1 tsp dried cumin
1⁄4 tsp paprika
1 handful of fresh coriander
1 lime
Slices of bread
Directions:
1. Heat the oil in a large, non-stick frying pan. Add the chili and garlic (if using) and
cook until softened. Break the eggs into the pan.
2. Once the eggs begin to set, add the beans and tomatoes around the pan. Sprinkle
the cumin and paprika over the eggs, beans, and tomatoes.
3. After the beans and tomatoes are heated, remove the pan from the heat.
4. Top with the avocado and coriander.
5. Serve with lime wedges and sliced bread.
4. OVEN-ROASTED MISO SALMON
This omega-3 and probiotic loaded miso salmon is the perfect weeknight dinner
for when you need a mental pick-me-up. Serve with cooked veggies and brown
rice for a healthy, balanced meal that will nourish your body and mind.
Ingredients:
Miso marinade:
3 tbsp white miso paste
2 tbsp mirin (or use sherry or sweet
rice vinegar)
1-2 tbsp soy sauce
1 tbsp sugar (or maple syrup or
honey)
1⁄4 tsp sesame oil (or olive oil)
1⁄4 tsp grated ginger
Freshly ground black pepper
Fish:
2 x 8 oz fillets salmon
Directions:
1. Whisk together all the miso marinade ingredients until well combined.
2. Add the marinade and the salmon to a resealable container or bag. Make sure that
the marinade covers all sides of the fillets.
3. Marinade in the fridge for a minimum of 30 minutes (or overnight if preparing
beforehand).
4. Preheat the oven to 400 degrees while the salmon marinades. Lightly grease a
baking tray with oil or line with aluminum foil.
5. Place the salmon fillets onto the baking sheet and bake for 13-15 minutes (or until
cooked and the fish flakes easily).
6. Remove from the oven and allow to rest for 10 minutes before serving with
veggies, brown rice, or a side of your choice.
5.SWEET POTATO-LENTIL SOUP
Classic comfort foods tend to contain a lot of unnecessary unhealthy
ingredients. However, with a little thinking outside of the box, there are plenty
of nutrient-dense comforting recipes to be created - such as this sweet
potato-lentil soup.
Ingredients:
2 large sweet potatoes, peeled and
cubed
1 medium-sized carrot, peeled and
cubed
1 onion, peeled and chopped
2 cloves garlic
1 tbsp extra virgin olive oil
1 tsp cumin
1 tsp ground turmeric
1 tsp cayenne pepper
1 cup red lentils
1 can crushed tomatoes
2 cups water
1 vegetable stock cube
2 tbsp lemon juice
1 can coconut milk
Salt and pepper to taste
Directions:
1. Heat the oil in a saucepan over medium heat and add the vegetables to the pan
with the spices. Cook until slightly softened.
2. Add the can of crushed tomatoes, water, stock cube, and lentils. Cover and simmer
for half an hour.
3. Once lentils and vegetables are soft, take the saucepan off the heat.
4. Blend with a handheld blender or food processor until smooth.
5. Add the lemon juice and coconut milk. Add salt and pepper to taste.
