What we eat and drink can affect our health, and studies suggest the foods we use to fuel our bodies can actually help reduce stress. Foods rich in good fats containing omega-3, fiber and probiotics can counteract negative stressors.
The next time you’re feeling stressed, reach for these stress-busting recipes.
Berries and oats are high-fiber ingredients in the berry baked oatmeal. Serve with yogurt, which offers natural probiotics to make your gut happy.
Fatty fish like salmon are not only heart-healthy, but a quality source of omega-3 fatty acids, as are pistachios. Nuts are also full of nutrients, including B vitamins, which can help reduce stress. Serve with roasted broccoli for an added fiber punch.
Find more tips for managing stress here.
2 cups rolled/old-fashioned oats
¼ cup hemp seeds
1 tsp. baking powder
1 tsp. cinnamon
1/8 tsp. salt
1½ cups unsweetened almond milk
1 egg
¼ cup pure maple syrup
2 T. butter or coconut oil, melted
1 tsp. vanilla
¼ tsp. almond extract
2 cups mixed berries, fresh or frozen (no need to thaw), divided
Greek yogurt, for serving
In a medium bowl, mix the oats, hemp seeds, baking powder, cinnamon and salt. Pour in the milk, egg, maple syrup, butter or coconut oil, vanilla and almond extract, mixing until well combined. Gently fold in 1½ cups of berries.
Lightly grease a 9-inch square baking pan with cooking spray. Pour oat mixture into the prepared baking dish. Scatter remaining ½ cup of berries over the top.
Bake at 375 degrees for 40 to 50 minutes, until lightly browned. Cool for 10 minutes. Serve with Greek yogurt and fresh berries.
RECIPE by North Dakota Living test kitchen
1 lb. salmon
1/3 cup pistachios, finely chopped
1/3 cup fresh parsley, chopped
2 T. fresh mint, chopped
1 T. lemon zest
3 cloves garlic, minced
Juice of ½ lemon
1 T. olive oil
Salt and pepper
Lemon slices
Cut salmon into desired serving size, two to four pieces. Season with salt and pepper and rub with olive oil. Place lemon slices over salmon. On a parchment-lined baking sheet, bake salmon at 375 degrees for 15-20 minutes, until the thickest part flakes with a fork.
In a medium-sized bowl, prepare the gremolata by combining pistachios, parsley, mint, lemon zest, garlic, lemon juice and 1 T. olive oil. Season with salt and pepper to taste (little salt should be needed if using roasted and salted pistachios). Serve over salmon.
RECIPE by North Dakota Living test kitchen
