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🍴 Some of My Favorite Recipes (and Why They're Great for Mental Health)

May 1

3 min read

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Regarding supporting mental health, food is one of the most underrated tools we have.


Nutrient-dense meals and snacks can help balance blood sugar, reduce inflammation, support neurotransmitter function, and improve gut health — all of which play a powerful role in how we feel.

Here are a few of my favorite go-to recipes that I love not just because they taste great, but because they also help fuel a healthier, calmer, and more focused brain:


🍫 Flourless Fudge Brownies

Yes, you can have brownies that are rich, gooey, and still good for your brain!

Ingredients:

  • 4 eggs

  • ⅔ cup raw honey

  • 4 tbsp coconut sugar

  • 4 tsp vanilla extract

  • 2 cups unsweetened creamy almond butter

  • ½ cup cacao powder or unsweetened cocoa powder

  • 1 tsp baking soda

  • ¼ tsp sea salt

  • ⅔ cup dark chocolate chips or chunks

Instructions:

  1. Preheat oven to 325°F.

  2. Mix everything in a large bowl until smooth.

  3. Pour into a parchment-lined baking dish.

  4. Bake for 30–35 minutes, or until set but still fudgy.

  5. Let cool (if you can wait), then slice and enjoy!

Why it supports mental health:

  • Almond butter adds healthy fats and protein, which help keep blood sugar stable — a key to managing mood swings and energy dips.

  • Cacao is rich in magnesium, a calming mineral that supports the nervous system.

  • Naturally sweetened and gluten-free, these brownies are a satisfying treat that won’t lead to a sugar crash.


🔥 Buffalo Chicken Dip (High-Protein + Low-Carb)

This protein-packed dip is comfort food with a functional twist — great for meal prep, game day, or a quick lunch.

Ingredients:

  • 4 cups shredded chicken

  • 1 cup plain Greek yogurt

  • 1 cup cottage cheese (blended smooth)

  • 1/4 cup buffalo hot sauce (more if you like it spicy!)

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 1/2 cup shredded cheese (I used cheddar)

Instructions:

  1. Blend cottage cheese until smooth using a blender or immersion blender.

  2. Mix in Greek yogurt, hot sauce, garlic powder, and onion powder.

  3. Stir in shredded chicken.

  4. Pour into an oven-safe dish or cast iron skillet and bake at 350°F for 25–30 minutes.

Why it supports mental health:

  • High in protein, which is essential for neurotransmitter production (like serotonin and dopamine).

  • The Greek yogurt and cottage cheese add gut-supporting probiotics and amino acids to help regulate mood.

  • A great alternative to processed snack dips that can spike blood sugar and lead to energy crashes or anxiety.


🍕 Low-Carb Chicken Crust Pizza

This is a favorite for pizza night without the inflammatory aftermath of gluten or refined carbs!

Ingredients:

  • 1 (12.5 oz) can of cooked chicken, well-drained(or 1 lb raw ground chicken)

  • 1/4 cup grated Parmesan cheese

  • 1 egg

  • 1/2 tsp garlic powder

  • 1/2 tsp Italian seasoning

  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F (200°C). Line a baking sheet or pizza pan with parchment paper.

  2. If using canned chicken: drain thoroughly and pat dry with paper towels.

  3. In a bowl, mix chicken, Parmesan, egg, and seasonings until fully combined.

  4. Spread mixture into a thin, even circle (about 1/4 inch thick).

  5. Bake for 20–25 minutes until crust is firm and golden.

  6. Add your favorite low-carb toppings and return to the oven for 5–10 minutes until bubbly.

  7. Let cool slightly, slice, and enjoy!

Why it supports mental health:

  • Packed with protein and healthy fats, which support stable blood sugar and help fuel the brain.

  • Gluten-free, which can reduce gut inflammation — important since the gut and brain are deeply connected.

  • A satisfying and versatile meal that doesn’t leave you feeling sluggish or foggy afterward.


🧠 Food as Fuel for Your Brain

Food isn’t a cure-all, but it is a powerful foundation for feeling more like yourself again. When you nourish your body with whole, nutrient-dense foods — especially those rich in protein, healthy fats, and brain-boosting nutrients — you're giving your mental health the support it deserves.

These recipes are easy to prepare, deeply satisfying, and can fit into a variety of wellness goals — from managing anxiety and depression to simply feeling more focused and energized throughout the day.


💬 Have you tried one of these recipes? I’d love to hear what you think! Let food be part of your mental wellness journey — one bite at a time.




Food for mental health
Food for mental health

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