Recipes for Less Stress & Anxiety

Feb 15, 2016 | Anxiety, Blog, Diet, Recipes

Madeleine Shaw
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As someone with a background in nutrition, I know the importance of diet when it comes to managing stress and anxiety.

So I’ve collected some amazing calming, healthy recipes from some of my favourite people for you to enjoy. Try them out and let me know how you get on in the comments!

Click to Tweet: #Recipes and tips for less #stress & #anxiety from top nutritionists via @CBrotheridge

Madeleine Shaw – Nutritionist

misobowlmadshawMadeleine Shaw was kind enough to share with us her Quinoa, Avocado, Rocket and Miso Bowl.  It’s such a quick and easy bowl to make for lunch or dinner.

Quinoa is a great food for stress and anxiety, it releases carbohydrates slowly, helping to keep your energy levels steady and you on an even keel.

Avocados are rich is stress reliving b vitamins and magnesium.

Pumpkin seeds contain something called tryptophan which the body converts into serotonin, the calming, happiness inducing hormone.

If you prepare all of the ingredients before hand, you can just chuck them together when you’re ready to eat! This is also a great one for meal prepping on a Sunday – just cook up the quinoa and make the miso sauce and pop into tupperware the evening before!.


Wash the quinoa in a sieve and place in a pot with 500ml of water and a pinch of salt. Bring to the boil then let this Simmer for 12-15 minutes until the water evaporates and the quinoa is cooked through. Fluff with your fork and leave to the side.

Cut up the avocado into slithers. Plate the rocket and avocado equally in two bowls.

Whisk the miso, sesame oil, grated ginger, cayenne and lime juice. Add the quinoa to the veggies and pour over the dressing.

Top with pumpkin and sesame seeds to serve.

A top tip from Madeleine on staying calm and relaxed

Take Transport Breaks. Whether you get cabs, the bus, tubes or trains, stick your earphones in and listen to some meditative or classical music. It’s very calming and allows your body to relax. Close your eyes and just listen. It can be hard not to read emails or check how your instagram post is doing, but it’s good brain training.

Julie Montague – The Flexi Foodiejulie monatgu

Here, Julie is sharing with us her gorgeous recipe for spicy bean chilli.
Foods than contain protein are great for anxiety and stress since they provide a range of nutrients while releasing sugar slowly (this means no anxiety-provoking sugar highs and lows). Beans are also great sources of zinc and magnesium, calming minerals that are essential to our health and well being.

Eating a range of beans is great for your health as they are bursting with nutrients. This recipe uses white beans, which are high in potassium and calcium, black beans, which are great for protein and magnesium, and kidney beans, which are packed full of dietary fibre! What’s not to love!

To make this dish for four people, you will need the following ingredients:


1 onion, chopped
3 garlic cloves, crushed
2 celery sticks, chopped
3 carrots, chopped
1 x 400g tin white beans, drained and rinsed
1 x 400g tin black beans, drained and rinsed
1 x 400g tin kidney beans, drained and rinsed
2 x 400ml tin chopped tomatoes
1 tsp. chilli powder
A small handful of basil, chopped
½ tsp. cayenne pepper
2 tsp. cumin
A small handful of coriander, chopped
1 avocado, sliced
1 lime, quarteredfood for stress anxiety
1 Tbsp. coconut oil


To get started you will need to take a large pot and melt the coconut oil over a medium to high heat in it.

You can then add the onion, crushed garlic, carrot and celery and then cook for five minutes.

Next, add all of the beans, chopped tomatoes and the spices and then cook for ten minutes over a medium heat. Once this time is up, you can then stir in the fresh basil until soft, which should just take a minute. 

Finally, serve into bowls and top with sliced avocado, fresh lime juice and chopped coriander. You’ll soon agree that it is SOOOO good!

A top tip from Julie on staying calm and relaxed

I manage stress always with my breath – before meetings or BIG days and even dealing with family! I take an inhale and expand my belly for 4 counts and then exhale and deflate my body of my breath for 6 counts.  I  do this for a few minutes and it REALLY works!

Angelique Panagos – Nutritonal Therapist

This is Angelique’s yummy Pink Delight Protein Smoothie. Instead of having a sugar laden breakfast cereal, try this nutrient rich protein shake instead. The flaxseeds provide omega 3 which is great for lowering inflammation in the body caused by stress and anxiety, while the berries reduce inflammation by providing antioxidants. The almond butter contains protein, magnesium, tryptophan and B vitamins, which help to calm us down.Angelique panagos

Makes 2 glasses

Perfect afternoon pick me up! The pink delight protein smoothie is gluten-free, dairy-free, egg-free, sugar-free, and vegan. Its delicious, nutritious and a good source of protein which will keep you feeling satisfied. Why not have try it for breakfast or a snack?


350ml coconut milk/almond milk or cows milk
2 tbsp chia seeds/ ground flaxseeds
1 tbsp almond butter
2 tbsp rice protein powder
3/4 cup mixed berries (fresh or frozen)


2 tsp pro berry amla powder
A sprinkle of cinnamon powder (great for stabalising blood sugar levels)
Use my delicious home made almond milk as your milk substitute

*you can use any milk substitute, nut butter and protein powder of choice*


Pop ingredients in a blender and blend until smooth.

A top tip from Angelique on staying calm and relaxed

Take some time for yourself each day. Enjoy a bath, go for a walk, or even have a nap if you need one! The world won’t fall apart if you take a break.

Let us know in the comments what you plan to make from this collection and if you did, how it turned out!

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