The foods found in this bowl are my ultimate FAVE combination of foods to create a delicious nourish bowl with! In fact, I think I have some rendition of this meal pretty well every single day! All of the foods in this bowl are especially helpful for easing anxiety, and when eaten in combination can help to keep your blood sugars balanced (another thing super important thing to pay attention to for easing anxiety).
Below are some of the many reasons why each element in this bowl is so helpful for reducing anxiety:
- Yams: provide complex carbohydrates giving you a long steady supply of energy, helping to keep your blood sugars stabilized & therefore your mood stable as well
- Quinoa: similar to the yams as it provides complex carbohydrates. Quinoa also contains all essential amino acids – including tryptophan which is needed to produce serotonin (your feel good neurotransmitter)
- Tempeh: a healthy protein source to help keep blood sugars balanced and also a fermented food which is great for gut health & therefore serotonin production (90% of serotonin is produced in the gut)
- Chickpeas: loaded with soluble fibre which can help flush out toxins that might be interfering with your gut health and in turn your mental health
- Kale: loaded with all sorts of micronutrients such as magnesium. Low levels of micronutrients (especially magnesium) have been linked to higher levels of anxiety
- Sauerkraut: loaded with probiotics to support gut health & serotonin production. It’s also loaded with bio available B vitamins which are needed to help reduce anxiety
- Hemp hearts/ sesame seeds: loaded with healthy fats to help keep blood sugars balanced & support hormones for anxiety
- Dressing: loaded with healthy fats to help balance blood sugars and support mental health, similar to hemp hearts/ sesame seeds
– 1 small yam, cut into cubes
– 1-2 cups kale, finely chopped
– 75g tempeh, cut into cubes
– 1/4 cup quinoa
– 1/3 cup chickpeas
– A scoop of sauerkraut
– Optional garnish: radish and/ or sesame seeds or hemp hearts
– Olive or avocado oil for cooking with
– 1/2 Tbsp Tamari
Sauce: I often mix up the sauce depending on what I am in the mood for! Below are a few options
– Peanut sauce
– Creamy tahini sauce
– Best store bought option: Little Creek Caesar dressing & a drizzle of tahina (runny tahini)
– Pre-heat oven to 350F (convection)
– Place the chopped yam on a cookie tray, drizzle with oil, and then put them in the oven to bake for 30 or so minutes. NOTE: you can cut up more yams to have leftovers on hand to add to other meals throughout the week
– In the mean time, cook your quinoa according to package directions. Again, I recommend cooking more than needed to have on hand as leftovers!
– Pre-heat a cast iron pan with a drizzle of oil, then add your chopped tempeh to it and saute until lightly browned – approx. 5-6 minutes. Add the splash of Tamari after the tempeh has been cooking for 2 minutes
– Open a can of chickpeas and then drain & rinse them. You can also cook your own, but if you want to do so, I recommend making a large batch ahead of time as they can be quite timely to cook!
– Finely chop your kale and then add to your serving bowl. I like to make kale the base of the bowl
– When everything has finished cooking, begin assembling your bowl
– You can either put things in groups (like I do in the picture) or just place everything together!
– Don’t forget to add a scoop of sauerkraut for probiotic goodness and then drizzle with your dressing of choice 🙂