Did you know diet is one of the easiest ways to improve mood and reduce anxiety? Food as medicine applies to mental, emotional, and physical health. Leslie Korn, PhD, a leading expert in natural healing for trauma and mood disorders, is the author of The Good Mood Kitchen: Simple Recipes and Nutrition Tips for Emotional Balance. Chockful of insight on how food affects mood and cognition, the book includes tasty recipes to calm nerves and soothe the mind. Here are two of our favorites.
Recipes for a Good Mood
Repose Broth
This broth, made from nutritious alkalinizing vegetables, relaxes the parasympathetic nervous system (PNS). The PNS regulates enzyme juices and digestion.
Ingredients
- 2 quarts water
- 2 large potatoes, chopped or sliced to approx. half-inch slices
- 1-2 carrots and ends and carrot greens, shredded or sliced
- 1-2 celery and ends chopped or shredded, leaves and all
- 1 handful beet tops, turnip tops, parsley, onion, or any vegetables from the garden or fridge
- 2 cloves crushed garlic
- Fresh herbs like sage, rosemary, thyme
- 1 pinch of cayenne pepper (optional)
- 1/4 tsp mineral-rich sea salt (supports adrenal function)
- 1 tsp miso (add at the end)
Instructions
- Place all ingredients (except fresh herbs, cayenne, sea salt, and miso) in a large stainless steel, enamel, glass, or earthenware pot. Cover and cook slowly for about 1 hour.
- When the vegetables are cooked through, add fresh herbs like sage, rosemary, thyme, and a pinch of cayenne pepper and sea salt.
- Strain the broth, squeezing the liquid from the vegetables. After the broth is cooked, add a teaspoon of miso. Serve warm or as a cool drink.
Notes
If not used immediately, store in the refrigerator. You can also use this recipe as a base to enhance soup. Freeze it in containers; thaw and add to a slow cooker when preparing soup.
Cooking Tip: Miso is a versatile food made from fermented beans or grains. Start with a mild-tasting miso, like white or barley. Never boil miso, as it will kill the healthy bacteria. Always add it to soup after turning off the heat.
Shopping Tip: Low on vegetables for your broth? The local food co-op often has a “seconds basket” with inexpensive two-day-old veggies perfect for this broth.
Teaching Tip: This is a great way to teach children how to use almost every part of the food we eat!
Tried this recipe?Let us know how it was!
Calming Green Tea Smoothie
“Green tea is an ideal beverage to reduce anxiety while staying alert and focused,” says Dr. Korn. Matcha tea is a good source of theanine, an anxiolytic amino acid that has calming effects. This smoothie can be enjoyed any time of day (but preferably before 6 p.m.) Experiment with seasonal ingredients. Tea will last a week in the fridge.
Ingredients
- ½ cup almond, hemp milk, or whole milk yogurt (cow or goat)
- ¼ cup frozen blueberries or raspberries
- 1 tsp matcha green tea powder or ½ c. concentrated green tea
- 3 drops liquid Stevia or a tsp. raw honey, to taste
Instructions
- blend until smooth
Notes
TIP: Use Stevia liquid. Powder can produce a bitter aftertaste.
TIP: Add honey sparingly. Choose raw, local honey, which helps reduce allergies and has antibacterial properties.
NOTE: If you use green tea bags, steep six in a quart of hot water for 20 minutes. Save the bags in the fridge for a soothing eye treatment. Benefits all around!
Tried this recipe?Let us know how it was!
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