The Mental Wellness Diet · Recipes
What to eat when life’s eating you
Here’s some recipes to get you started. These recipes were intentionally curated not to annoy or frustrate you. Feel like you can't cook? Not to worry, most all of these recipes will be easy enough to prepare without any yelling, cursing, or dejection. The focus is on simplicity and ease of preparation while highlighting nutrients our brains need the most. Easy is what’s needed when we are dealing with mental illness symptoms. But, as you’ll see below, easy doesn’t mean we need to sacrifice taste or nutrient density.
Juices & Smoothies
- Makes 2 servings
Triple Berry Smoothie
2 medium bananas, sliced and frozen · 1 cup unsweetened cow’s milk, almond or macadamia nut milk · 1 cup frozen strawberries · 1 cup frozen blueberries
Get the recipe - Makes 1 serving
Red Rooibos Smoothie
1 frozen banana · 3 frozen strawberries · 8 oz steeped red rooibos tea (chilled)
Get the recipe - Makes 2 servings
BMOC (Banana, Mango, Orange, Coconut Water)
2 peeled oranges · 1/2 cup frozen mango chunks · 1 banana · 1/2 -
Get the recipe
Breakfast
- Makes 4 servings
Meat & Veggie Frittata
1 lb ground beef or pork sausage (casings removed) · 1 tbsp coconut oil or EVOO · 1 cup of vegetables: kale, broccoli, cauliflower, onions, peppers, mushrooms, etc. · 8 whole eggs, whisked
Get the recipe - Makes 2 servings
KBO (Kale, Bacon, Onions with Eggs)
2 eggs · 3-4 strips bacon · 1 tbsp coconut oil or EVOO · 2 handfuls of chopped or baby kale
Get the recipe - Makes 1 serving
Rooibos Oatmeal
1-2 organic instant oatmeal packets · 1 rooibos tea bag · 1/2 Tbsp virgin/unrefined coconut oil · 1 scoop collagen peptide powder
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Salads
- Makes 6 servings
Three Bean Salad
For the salad & dressing: · 1 (15-ounce) can cannellini beans, rinsed and drained · 1 (15-ounce) can kidney beans, rinsed and drained · 1 (15-ounce) can garbanzo beans, rinsed and drained
Get the recipe - Makes 1 serving
Magnesium Bomb
For the salad: · 2 handfuls of mixed greens or arugula · 1 (15-ounce) can black beans, rinsed and drained · 1 handful slivered almonds or 1 handful pumpkin seeds
Get the recipe - Makes 4 servings
Buckwheat Tabbouleh
1 cup buckwheat groats · 1 cup cherry tomatoes, chopped into quarters 1 mango, diced · 1 cucumber, diced · 2 large handfuls fresh parsley, chopped fine
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Salad Dressing
- Salad Dressing
Essential Four
1 lemon, fresh squeezed · 2 Tbsp olive oil · Salt to taste · Black pepper to taste
Get the recipe - Salad Dressing
Apple Cider Vinegar Dressing
1/4 cup apple cider vinegar · 1/2 cup olive oil · 2 teaspoons Dijon mustard · 1 tablespoon garlic, minced
Get the recipe - Salad Dressing
Lemon Tahini Dressing
1/4 cup tahini · 2 tablespoons fresh lemon juice · 1 tablespoon apple cider vinegar 2 cloves garlic, minced · 1 tablespoon pure maple syrup Salt to taste
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Snacks
- Makes 4 Servings
Tart Cherry Gummies
2 cup organic tart cherry juice (not from concentrate) · 1/4 cup raw honey · 6 tbsp beef gelatin powder · Vitamin C and Magnesium powders, if desired
Get the recipe - Makes 6 servings
Baked Plantains
3 ripe plantains (dark yellow with black spots) · 3 Tbsp EVOO or melted coconut oil · 1 tsp salt
Get the recipe - Makes 2 servings
Roasted Chickpeas
1 can chickpeas · 2 tsp salt · 2 Tbsp olive oil
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Dinners
- Makes 6-8 servings
Lebanese Lemon Chicken
3 lemons · 2 tbsp olive oil · 1/2 tsp ground turmeric · 1-1/2 tsp flaky sea salt
Get the recipe - Makes 6 servings
Kitchari
2 Tbsp ghee or unrefined virgin coconut oil · 1 Tbsp mustard seeds (yellow or brown) · 1/2 Tbsp cumin seeds · 1-2 pinch crushed red chili flakes
Get the recipe - Makes 4 servings
Stuffed Pasillas
3 chorizo sausage links or 1/2 lb ground beef · 2 fresh pasilla peppers, seeded and cut in half lengthwise · 4 small-medium mushrooms, diced · 1 Tbsp diced onion
Get the recipe - Makes 4-6 Servings
Spaghetti Squash with Meatballs
For the spaghetti squash: · 1 large spaghetti squash · 1 tbsp EVOO · Salt to taste
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Perfect Meats
- Makes 1-2 Servings
Perfect Steak
10 oz New York Strip steak · 2 tbsp EVOO · Salt to taste · Pepper to taste
Get the recipe - Makes 4 Servings
Chicken Thighs
6 skin-on, bone-in chicken thighs · 1 tbsp EVOO · Salt to taste · Pepper to taste
Get the recipe - Makes 4 Servings
Pork Tenderloin
1-1/2 to 2 lbs pork tenderloin · 4 tbsp EVOO · Salt to taste · Pepper to taste
Get the recipe - Makes 4 servings
Garlic Butter Lobster Tails
1 lb. shell-on lobster tails (about 4 tails) · 1/2 stick salted butter, melted (4 tbsp) · 4 cloves garlic, minced · 1 tbsp chopped parsley
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Soups
- Makes 4 servings
Rhode Island Clam Chowder
2 cups canned clams · 1/4 lb or 4 ounces thick cut bacon (3 slices), diced · 1 tbsp butter · 1 whole yellow onion, diced
Get the recipe - Makes 6 servings
Cauliflower Broccoli Soup
1 head broccoli, cut into individual florets · 1 head cauliflower, cut into individual florets · 1 leek, split down the middle, outer layer removed, sliced · 2 carrots, chopped
Get the recipe - Makes 8 servings
Roasted Butternut Squash Soup
1 large butternut squash · 2 carrots, chopped · 3 stalks of celery, chopped · 1 large onion, chopped
Get the recipe - Makes 4 Servings
Slow Cooker Bone Broth
2 carrots, chopped · 2 celery stalks. chopped · 1 onion, chopped · 8-10 garlic cloves, crushed
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Sides
- Makes 6 servings
Baked Sweet Potatoes
3 sweet potatoes, washed and scrubbed · 2 tbsp EVOO · Salt to taste
Get the recipe - Makes 8 servings
Broccoli Kale Slaw
For the slaw: · 1.12-ounce package broccoli slaw · 2 cups finely chopped kale · 1/2 cup dried cranberries
Get the recipe - Makes 6-8 servings
Roasted Cauliflower
1 head of cauliflower, chopped into florets · 3 cloves of garlic, crushed · 2 tbsp EVOO · 1 tbsp turmeric powder
Get the recipe - Makes 4 servings
Picnic Potato Salad
1-1/2 pounds fingerling potatoes, cut into large pieces · 1/4 cup EVOO · Fresh thyme, chopped · Salt to taste
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Desserts
- Desserts
Dark Chocolate & Almond Butter
70% or higher dark chocolate bar · 2 tbsp almond butter · Salt to taste
Get the recipe - Desserts
Frozen Berries Cereal
10 ounce bag of frozen organic mixed berries (or other fruit) · 1 cup milk (dairy, almond, coconut, macadamia nut milk)
Get the recipe - Makes 24 Balls
Fig & Date Balls
1 cup Medjool dates pitted · 1 cup dried figs · 2.2-1/2 cups raw cashews · 1 cup unsweetened shredded coconut
Get the recipe
From The Mental Wellness Diet: Ancient Wisdom - Evolving Science - Modern Day Options © 2020 Justin Bethoney NP IPN, Inc.. Published for educational and informational purposes only; it is not a diagnosis, treatment or substitute for professional healthcare. Talk with your own clinician about your health.
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