Thanks to our guess author,  Ryan Rivera, for this review of some powerful anxiety-fighting foods, and some quick recipes that you can use to incorporate them into your food routines.

5 Home-Cooked Recipes that Help Fight Stress and Anxiety

Food not only nourishes our bodies, but it also affects our mood. While certain foods may not put you instantly in a positive mood, they can help by becoming part of a treatment plan. Food generally affects your metabolism, neurotransmitters and hormones and keeps them all in check. This will in turn affect your emotions, focus and energy which all affect your ability to be productive and have quality time with friends and family.

Here are some beneficial foods to help manage anxiety levels, and  5 recipes you can do at home to help fight off stress and anxiety.

Salad recipes

Magnesium is known to calm the senses and leafy greens have lots of it. A high-magnesium diet is specially recommended for those who are in constant battle with stress and anxiety.  Magnesium helps individuals by providing relief from fatigue, insomnia and other symptoms of depression.  Get lots of magnesium, with a spinach salad. Toss some spinach and mix it with some fried gluten-free bacon bits. You can also use crushed almonds to increase the magnesium content. Find some mustard seed and grind it to make the dressing. Make the dressing with two teaspoons of cider vinegar and a tablespoon of apple cider vinegar.

Recipes with good carbs

The wrong kind of carbohydrates could alter your mood. Spikes in your blood sugar can drive you out of focus and make you become lethargic, so it’s important to consume the good kind. You can make home-cooked meals using good carbohydrates; for example, beans are an excellent sources of good carbohydrates. Kidney beans can also be sources of tryptophan. Tryptophan is one of the most essential amino acids that help reduce one’s risk of depression and anxiety. Use a bag of kidney beans, water, an onion cut in half, garlic, a stalk of parsley and a bay leaf. Rinse beans and let it soak in a casserole overnight. Drain the beans and add the ingredients in a boiling pot for 45 minutes to an hour.

Chicken recipes

Chicken is good as long as you throw in the skin. It contains tyrosine that is used to make dopamine, which in turn makes you happy. In a pot, sauté some bell peppers, onion and mushrooms until tender and set aside. Then take your chicken and sauté it until light brown and add a tomato sauce and the vegetables with water and mix.

Seafood recipes

Seafood can give you lots of vitamin B12 which can give you more energy to fight off stress and depression. Vitamin b12 rich clam is delicious and can be cooked in no time. Use clam as a substitute for ground beef and combine it with spaghetti sauce as topping for your gluten-free pasta. It is fast and you can easily cook it at home.

Lean beef

Lean beef is rich in selenium, which may reduce anxiety and depression. Use ground lean beef and combine it with gluten-free breadcrumbs and egg whites to form burger patties. Fry the patties until brown. Mix ¾ cup of water, three tablespoons of tomato paste, a can of gluten-free French soup and a teaspoon of Worcestershire sauce. Bring to a boil and add the patties for a good Salisbury steak.

Tomato Delight

Tomatoes are rich in vitamins C, A, and E. A person who is deficient in vitamin C will suffer from inability to naturally cope with stress and anxiety. Studies have shown that those who have sufficient levels of vitamin C in their blood do respond better to stress and anxiety than those who are vitamin C deficient. Here is a new method for you to enjoy tomato recipes.


First, slice 3 pieces of tomato and 1 pc of onion and separate it into rings. Mince 1 clove of garlic. Mix and whisk 1/3 cup of vinegar and 1/3 cup of olive oil in a bowl. Add 1 tsp of salt, 1 tsp of pepper, and 3 tbsp of sugar.  In a separate dish, pour the vinaigrette mixture then add layers of tomatoes and onion on top of it. Sprinkle with spices. Repeat the layering procedure. Plastic wrap the dish and chill for 2 hrs.

The important thing is to eat the right kind of food to balance the chemicals in our body which in turn help fight anxiety and stress. Making healthy food at home adds a touch of love and care which makes living worthwhile.


About the Author:

Ryan Rivera used to suffer from the symptoms of anxiety attacks for seven years.  He now advocates healthy living as the best weapon against anxiety and depression.  You can read more of his articles at Calm