Great Recipes Made With Foods That Help Reduce The Feeling of Being Overwhelmed and STRESSED OUT!

Food, herbs, and spices truly are an integral part of our healing from multiple ailments.  The foods and recipes below are very good to eat when dealing with anxiety and stress.  
Toasted Walnuts
The warm, toasted nuts airlines often serve to their first class customers may be doing more to help pampered passengers relax during flight than the cushy seats and fluffy pillows. Researchers at Penn State University found that regularly snacking on walnuts may help your body respond better to stress. Study participants who added a small daily dose of walnuts and walnut oil to their diet experienced a smaller rise in blood pressure during stressful events like giving an impromptu speech. Scientists speculate that the heart-healthy omega-3 fats may be responsible for the nuts' calming benefits. Walnuts are great straight out of the package, but toasting them enhances the flavor and brings them to a whole new level. Simply arrange on a baking sheet and bake for 8 to 10 minutes in a 350-degree oven.

Walnut Quinoa Salad

1 cup quinoa 
2 cups vegetable broth 
2 tablespoons sesame oil (or walnut oil) 
1-1/2 tablespoons apple cider vinegar 
Zest of 1 orange, minced 
2 oranges, peeled, diced 
1/2 cup dried cherries 
3 green onions, thinly sliced (green and white parts) 
1 stalk celery, finely sliced 
1 cup roughly chopped walnuts 
2 tablespoons ground flax seeds 
1/2 cup crumbled feta (optional)
Directions: 1. Toast quinoa in a medium-sized saucepan over medium heat, stirring often until the grains begin to pop. Add vegetable broth and bring to a boil. Reduce heat to a simmer, cover, and cook for 10 minutes or until the liquid is absorbed.

2. In a large bowl, whisk together oil, vinegar, and orange zest. Season with salt and pepper. Transfer quinoa to the bowl and toss to coat. Add remaining ingredients and toss to combine. Adjust seasonings to your liking and serve

Dark Chocolate
Could chocolate's mood-boosting effects be driven by more than just the luxurious taste and creamy melt-in-your-mouth texture? Some scientists think so. One study found that consuming a small daily dose of dark chocolate reduced stress hormones in individuals with high anxiety levels. To take full advantage of chocolate's health perks, choose dark varieties that are at least 70 percent cocoa. And of course, try to keep portions in check since chocolate (even dark) is high in calories. One ounce daily (about 150 calories worth) is just the right amount to reap the tension-taming benefits without going overboard

Wild Salmon 
Salmon is one of the best sources of omega-3s, those wonder fats that nourish your body from head to toe. It probably comes as no surprise, then, that these powerful fats also boost psychological health. Studies have found that supplementing the diet with omega-3s from fish oil decreases levels of adrenaline and other hormones associated with anxiety during stressful situations like test-taking. To get more of these healthy fats from food, aim to eat fatty fish like wild salmon at least twice a week. For a comforting (and filling) lunch, enjoy an open-face Cheesy Salmon Melt. Top toasted whole grain bread with salmon salad (made with canned salmon) and a slice of reduced-fat cheese, and broil until the cheese is hot and bubbly.

Cilantro Lime-Honey Glazed Salmon 
*1 tbs olive oil
*salt and pepper
*2 tbs of honey
*1tbs of freshly squeezed lime juice
*2tbs chopped cilantro 3 garlic cloves minced 

*Preheat oven to 400 F
*Pat dry salmon
*Brush with 1 tbs of olive oil from all sides
*Season with salt and pepper
*Place the salmon on a large piece of fil fold fil sides and ends up (1 to 2 inches high) tightly around    the salmon 
*In a small bowl, combine honey, lime juice, chopped cilantro, and garlic
* Mix to combine. Spread this mixture over the salmon. 
* Do not over salmon with foil, leave it open ( with foil sides up) and bake it just like that at 400 F for 15 to 20 minutes
 * Carefully remove Salmon from foil, separating the salmon from the skin which will remain stuck to the foil 
*Place the salmon onto a serving place 
* Carefully scoop the save for around the salmon and pour over the salmon 

    Chickpeas  Ward off a bad mood with nutty, crunchy chickpeas. A one-cup serving provides more than 70% of the daily recommended intake of folate, a B vitamin that helps regulate mood. Low blood levels of folate have been linked to higher risk for depressive symptoms, so increasing your intake of folate-rich fare like chickpeas can't hurt. Add this feel-good food to salads, or purée chickpeas with olive oil, garlic, and lemon juice to make homemade hummus.

Chickpeas and Mushrooms 
1 Tbsp olive oil
8 oz mixed mushrooms, sliced
1 clove garlic, minced
1 tsp dried thyme
1 15-oz can chickpeas, drained and rinsed
Salt and pepper
¼ c dry white wine
1 Tbsp unsalted butter
4 slices hearty whole grain toast

*Heat olive oil in a skillet over medium heat. Add mushrooms and saute until softened, about 5 minutes. Add garlic and thyme and cook until fragrant, about 1 minute. Add chickpeas, salt, and pepper and cook until heated through 3 to 4 minutes.
*Turn heat to medium-high. Add white wine to the pan and cook until most of the liquid has reduced 2 to 3 minutes. Stir in the butter.
*Top the toast slices with the chickpea mixture. Serve warm.

Kale Chips
Homemade kale chips have just a few ingredients: olive oil, kale, and maybe some salt. A recent study found that people who ate olive oil daily felt more satisfied and enjoyed a bigger boost of serotonin than those eating other types of fat. As for kale, research from the Harvard School of Public Health found that people whose blood contained high levels of carotenoids (an antioxidant) were significantly more optimistic

Guacamole with Carrots
Creamy avocado is high in monounsaturated fat and potassium, which lowers blood pressure, according to the National Heart, Lung, and Blood Institute. Monounsaturated fat also helps keep receptors in the brain sensitive to serotonin. With raw carrots, the simple act of crunching is a satisfying stress stopper.


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