🍴 Some of My Favorite Recipes (and Why They're Great for Mental Health)
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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:
Preheat oven to 325°F.
Mix everything in a large bowl until smooth.
Pour into a parchment-lined baking dish.
Bake for 30–35 minutes, or until set but still fudgy.
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:
Blend cottage cheese until smooth using a blender or immersion blender.
Mix in Greek yogurt, hot sauce, garlic powder, and onion powder.
Stir in shredded chicken.
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:
Preheat oven to 400°F (200°C). Line a baking sheet or pizza pan with parchment paper.
If using canned chicken: drain thoroughly and pat dry with paper towels.
In a bowl, mix chicken, Parmesan, egg, and seasonings until fully combined.
Spread mixture into a thin, even circle (about 1/4 inch thick).
Bake for 20–25 minutes until crust is firm and golden.
Add your favorite low-carb toppings and return to the oven for 5–10 minutes until bubbly.
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.
