6 quick and healthy recipes to make when you are depressed

It can be hard, on a good day, to make a conscious effort to provide yourself with the necessary fuel to conquer the world and it's near impossible to do so when your depression has taken the driver's seat. During these times, when we have little energy for anything (let alone cooking), our focus on health and wellness is often tossed to the wayside.


Toss the bag of artificially-flavoured processed garbage to the side. We've compiled a list of easy and nutritious meals that take under 10 minutes to make.



Breakfast

  • Banana, Peanut Butter, and Oat Pancakes

  • Ingredients:

  • 2 medium ripe bananas

  • 1 large egg

  • 3 tablespoons natural peanut butter

  • 2 cups rolled oats

  • 1 1/2 teaspoon baking powder

  • 1 tablespoon real maple syrup

  • 1 1/4 cups milk (almond milk or cow's milk are both fine)

  • Pinch of salt

  • Non-stick cooking spray

  • Sliced bananas, for serving

  • Syrup, for serving

How to make it:


Step 1:

Heat griddle to medium heat.


Step 2:

In a blender, mix banana, egg, peanut butter, oats, baking powder, maple syrup, milk, and salt. Blend on high speed until smooth.


Step 3:

Spray griddle with non-stick spray. Once hot, add 1/4 cup of batter to the griddle and cook, until golden brown and bubbles form all around the edges (about 2 minutes per side).


Step 4:

Serve with sliced bananas and syrup.



Avocado Toast


Ingredients:

  • 2 slices whole-grain bread, toasted

  • 1 avocado, sliced

  • 1 tablespoon olive oil

  • 1 teaspoon fresh lemon juice

  • Kosher salt

  • 1/8 teaspoon red pepper flakes


How to make it:


Step 1:

Top the bread with the avocado. Mash the avocado lightly with a fork.


Step 2:

Drizzle with the oil and lemon juice.


Step 3:

Sprinkle with ½ teaspoon salt and the red pepper.



Lunch


Tuna Wrap


Ingredients


How to make it:


Step 1:

Prepare Avocado Tahini Dip, (optional).


Step 2:

Wash and thinly slice cucumber and bell pepper.


Step 3:

Wash and dry lettuce.


Step 4:

Lay out a large piece of wax paper.


Step 5:

Place whole wheat tortilla on top.


Step 6:

Spread Avocado Tahini Dip on half of the tortilla.


Step 7:

Place lettuce, tuna, cucumber and bell pepper on dip.


Step 8:

Roll everything into a wrap, then roll around wax paper forming pockets at top and bottom and secure with either adhesive tape or a string.


Step 9:

Cut down the middle and enjoy!




Sweet Potato Avocado Salad


Ingredients:

  • 2 medium sweet potatoes, cut into 1" pieces

  • 3 tbsp olive oil, divided

  • Salt and pepper

  • 2 large avocados, cut into 1" pieces

  • 1/2 red onion, finely chopped

  • 1 jalapeno, seeded and finely chopped

  • Handful fresh cilantro, chopped

  • Juice of 1 lime

  • 1 tsp honey or agave


How to make it:


Step 1:

Preheat oven to 400. Line sweet potatoes out on a large rimmed baking sheet. Drizzle with 2 tbsp olive oil and season with a generous pinch each of salt and pepper. Roast until tender, but not mushy, about 40 minutes. Let cool slightly.


Step 2:

In a large bowl, add cooked sweet potato, remaining tablespoon olive oil, avocado, onion, jalapeno, cilantro, lime juice and honey/agave. Toss together lightly to coat. Serve immediately. May be served warm or cold. Keep leftovers refrigerated in an airtight container for 3-5 days.


Dinner





Quick Gnocchi with Crispy Garlic


Ingredients:

  • 1 (16-oz.) package store-bought (refrigerated) gnocchi

  • 2 Tablespoons unsalted butter

  • 2 large cloves garlic, cut into thin slices

  • 1/4 cup grated Parmesan cheese

  • 1 Tablespoons chopped fresh chives


How to make it:


Step 1:

Bring a large pot of salted water to a boil. Add the gnocchi and cook them until they float to the surface, 2 to 3 minutes. Drain the gnocchi and set them aside.


Step 2:

Add the butter, plus a pinch of salt and pepper, to a large sauté pan set over medium heat. Once the butter has melted, reduce the heat to medium-low, add the garlic slices and cook them, stirring constantly, until they are deep golden brown and slightly crisped.


Step 3:

Reduce the heat to low. Add the cooked gnocchi to the pan, stirring to combine. Add the Parmesan cheese and chives and cook an additional 1 minute until the cheese has melted.




10-minute Pan Roasted Salmon and Arugula Salad


  • Ingredients:

  • 4 (5- to 6-ounce) salmon filets, preferably wild

  • Kosher salt and freshly ground black pepper

  • 1/3 cup plus 3 tablespoons extra-virgin olive oil, divided

  • 4 cups baby arugula

  • 2 tablespoons fresh juice from 1 lemon

  • Grated Parmigiano-Reggiano, for serving

  • 1 ripe Hass avocado, pitted and cut into 1/2-inch cubes


How to make it:


Step 1:

Press salmon filets between paper towels to dry surfaces thoroughly. Season on all sides with salt and pepper. Heat 1/3 cup oil in a large stainless steel skillet over medium-high heat until shimmering. Add salmon filets skin side-down. Immediately reduce heat to medium-low. Cook, pressing gently on back of filets to ensure good contact with skin, until skin is rendered and crisp, about 6 minutes. If skin shows resistance when attempting to lift with a spatula, allow it to continue to cook until it lifts easily.

Step 2:

Meanwhile, in a large bowl, combine arugula, lemon juice, remaining 3 tablespoons olive oil, and avocado. Season with salt and pepper and toss in grated cheese.

Step 3:

Flip salmon and cook on second side until a thermometer inserted into the thickest part registers 120°F for medium rare or 130°F for medium, about 1 minute longer. Transfer salmon to a paper towel-lined plate. Spoon salad onto plates, top with salmon, and serve.


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