22 Healthy Recipes to Clear Stress, Boost Productivity + Increase Energy!

If you've been feeling stressed, strained or you are at the brink of breakdown - this one's for you.

I used to work in an industry where 20-hour days and extreme stress are normal a part of the job. You were expected to just deal with it like a champ, while constantly excelling and crushing deadlines. And if you couldn't keep up, then you were cut.

If your career is causing you extreme stress and you are expected to continually excel no matter what, I get where you're coming from. This type of pressure creates extreme stress in your body and contributes to the demise of your nervous system, if you don't look after yourself.

So! I have some solutions for you!

Our stress levels can be spiked or settled by what we put in our mouth. What we drink, eat, absorb and consume impacts our body's cortisol level and plays a role in how we feel and perform throughout the day.

For instance, if you diet is poor in magnesium (found in spinach, beans, dark chocolate!), you're going to be feeling pretty on edge. Same thing happens if you're not getting enough Omega-3's (think salmon, chia seeds!), your brain function will not be at peak performance.

High sugar diets, excessive caffeine and alcohol are three things that wreak havoc on our bodies and stress levels. It's ironic because people drink to unwind, and while at first it soothes you on a physical level, the aftereffects spike stress levels in your body.

The same goes for sugar - a lot of us will "stress eat" candy at exam time or when we have a work deadline looming. The excess sugar spikes our blood sugars and then we crash subsequently triggering exhaustion and mood swings.

When we are stressed out, we have less energy, feel fatigued and our performance dwindles too.

So, what SHOULD we eat and drink to help reduce stress?

Is it, in fact, possible to eat and drink our way to peace and peak performance?!

Well at Destination Awaken, we believe so - YES!

Here are some easy food and juice recipes for you to start adding into your weekly routine to:

• Help clear out stagnant stress from the body
• Help get your performance back to peak levels and
• Wake up more energy in your body!

Each recipe tells you how it works to help your body destress and wake up!

1. Celery Juice

How It Works: Celery juice, rich in essential vitamins and minerals, promotes enhanced hydration and reduced inflammation, offering a rejuvenating boost of energy and aiding in the alleviation of stress-related symptoms.

Ingredients: Fresh Celery

Method: Run fresh celery through juicer. Drink 32 oz of fresh celery juice on empty stomach, first thing in the morning. Wait 30 mins before eating any food. Do this every day for 30 days to detox, energize and recharge your body.

2. Brain-Boosting Beet Hummus

How It Works: Beets increase blood flow and oxygen to the brain, which gives you better mental performance. Chickpeas provide mood-stabilizing magnesium and sustained energy from protein and fiber. Beets and chickpeas combined combat stress and invigorate energy levels.

Ingredients:

• 2 medium beets, cooked and peeled
• 1 can chickpeas, drained
• 2 tbsp tahini
• Juice of 1 lemon
• 2 garlic cloves
• 2 tbsp olive oil
• Salt, to taste

Method:

1. Combine beets, chickpeas, tahini, lemon juice, and garlic in a blender.
2. Blend until smooth. Drizzle in olive oil as it blends. Season with salt.

3. Green 'Stress Buster' Juice

How It Works: The "Green 'Stress Buster' Juice" is packed with magnesium-rich greens and vitamin C-loaded fruits, which combat cortisol (the stress hormone), promote relaxation of the muscles and nervous system, and bolster the immune system.

Ingredients:

• 2 cups of spinach (rich in magnesium, nature’s relaxant)
• 1 cucumber
• Half a lemon (peeled)
• 1-inch ginger (a natural energizer)
• 1 apple

Method: Run all ingredients through juicer. Drink immediately while fresh.

4. Brain-Boosting Salmon Salad

How It Works: Omega-3 fatty acids from salmon, known to support brain function and reduce inflammation, with a mix of nutrient-dense greens and vegetables that help regulate cortisol levels (stress management chemicals!) and boost the immune system.

Ingredients:

• 1 grilled salmon fillet (rich in Omega-3, which reduces stress hormones)
• Mixed greens of choice
• Cherry tomatoes
• 1/4 avocado (slices)
• 2 tsp Flaxseeds
• Olive oil, lemon, salt, and pepper for dressing

Method: Toss the ingredients together and dress lightly.

5. Adaptogen Magic Mix

How It Works: Ashwagandha, a renowned adaptogenic herb, helps regulate the body's stress response and cortisol levels, and when paired with almond milk, offers a soothing beverage that encourages relaxation and mental clarity.

Ingredients:

• 1 cup of warm almond milk
• 1 tsp Ashwagandha powder
• 1 tsp honey
• A pinch of cinnamon

Method:

1. Mix the Ashwagandha powder in warm almond milk.
2. Add honey and cinnamon. Stir well.

6. Focus-Enhancing Fig & Feta Salad

How It Works: Figs, rich in magnesium and potassium, aid in muscle relaxation and nerve function, while feta cheese, being a source of calcium, promotes neurotransmitter balance; together in a salad, they offer a delightful pairing that helps mitigate stress and maintain mental equilibrium.

Ingredients:

• 5 fresh figs, quartered
• 1/4 cup feta cheese, crumbled
• 2 cups arugula
• 1/4 cup crushed walnuts
• Dressing: 2 tbsp olive oil, 1 tbsp honey, salt, and pepper

Method:

1. On a plate, spread arugula, then top with figs, feta, and walnuts.
2. Mix dressing ingredients and drizzle over the salad.

7. Peaceful Porridge Breakfast

How It Works: The "Peaceful Porridge Breakfast" combines ashwagandha, which regulates stress hormones, lion's mane, known for cognitive enhancement, and cranberries, rich in antioxidants; together, they harmonize to alleviate stress, boost energy, and elevate productivity.

Ingredients:

• 1 cup oats
• 2 cups almond milk
• 1 tsp ashwagandha powder
• 1 dropper lion's mane mushroom tincture
• 1 tsp chia seeds & cranberries
• 1 tsp organic raw honey

Method:

1. In a medium-sized saucepan, combine the oats and almond milk.
2. Place the saucepan on medium heat and bring the mixture to a gentle simmer. Stir occasionally.
3. Reduce heat to low. Simmer for 8-10 mins or until the oats have absorbed most of the almond milk and the consistency is creamy.
4. Remove from heat. Stir in the ashwagandha powder and lion's mane mushroom tincture. Mix well.
5. Pour the porridge into a bowl. Top with chia seeds, cranberries, and a drizzle of organic raw honey.

8. Soothing Sweet Potato & Lentil Curry

How It Works: Lentils are a good source of magnesium, which can promote relaxation. Turmeric contains curcumin, known for its anti-inflammatory properties.

Ingredients:

• 2 medium sweet potatoes, diced
• 1 cup red lentils, rinsed
• 1 can coconut milk
• 1 onion, chopped
• 1 tsp turmeric
• 1 tsp cumin
• 2 garlic cloves, minced
• 1-inch ginger, grated
• 2 tbsp olive oil
• Salt and pepper, to taste

Method:

1. In a pot, heat olive oil. Sauté onions.
2. Add garlic and ginger, stir until aromatic.
3. Add sweet potatoes, lentils, turmeric, and cumin. Stir for 2 minutes.
4. Pour in coconut milk and 2 cups of water. Simmer until lentils and sweet potatoes are soft. Season with salt and pepper.

9. Serenity Spinach & Pineapple Juice

How It Works: This recipe harnesses the calming properties of magnesium-rich spinach, the mood-boosting enzymes of pineapple, and the hydrating benefits of cucumber to effectively reduce stress and promote relaxation

Ingredients:

• 2 cups spinach
• 1 cup pineapple chunks
• 1 cucumber

Method: Run all the ingredients through the juicer. Savor the calming vibes. You can speak to your juice before you drink it, set the intention for the fruits and veggies to soothe your body and unwind you from the stress, step into relaxation and enjoy.

10. L-theanine Rich Matcha Green Tea Smoothie Bowl

How It Works: L-Theanine found in the matcha green tea is notorious for inducing relaxation with mental clarity. Probiotics in the Greek yogurt improve gut health and stabilize mood. Chia seeds have omega-3's, coconut have lots of healthy fats and granola gives you a splash of extra fiber. All of this combined, gives you stress relief with boosted energy and focus.

Ingredients:

• 1 tsp matcha green tea powder
• 1 frozen banana
• 1/2 cup Greek yogurt
• 1/4 cup almond milk
• Toppings: chia seeds, shredded coconut, granola, any fruit of your choice

Method:

1. Blend matcha, banana, yogurt, and almond milk until smooth.
2. Pour into a bowl and garnish with toppings.

11. Magnesium-Rich Almond & Spinach Pesto Pasta

How It Works: Spinach, rich in magnesium, aids in muscle relaxation and nervous system regulation. Chickpeas, packed with tryptophan, promote the production of serotonin, the "feel-good" neurotransmitter. Combine spinach and chickpeas to mitigate stress and elevate mood in the body.

Ingredients:

• Banza chickpea pasta
• 1 cup fresh spinach
• 1/2 cup almonds
• 1 garlic clove
• 1/4 cup olive oil
• Salt & pepper, to taste
• Lemon juice and fresh garlic

Method:

1. In a blender, combine spinach, almonds, garlic, olive oil, salt, and pepper. Blend until smooth.
2. Mix pesto with cooked chickpea pasta. Garnish with lemon juice and fresh garlic, to taste.

12. Optimizing Oyster Mushrooms Stir-fry

How It Works: Oyster mushrooms are a source of B vitamins, essential for neurological function.

Ingredients:

• 2 cups oyster mushrooms, cleaned and separated
• 1 cup snap peas, trimmed
• 1 carrot, julienned
• 2 garlic cloves, minced
• 2 tbsp tamari or soy sauce
• Olive oil for cooking

Method:

1. Heat olive oil in a wok or pan. Sauté garlic until aromatic.
2. Add mushrooms, snap peas, and carrots. Stir-fry for 5-7 minutes.
3. Add tamari or soy sauce and stir well. Cook for an additional 2 minutes.

13. Mental Agility Avocado Salsa

How It Works: Avocado provides monounsaturated fats, essential for optimal brain function.

Ingredients:

• 2 ripe avocados, diced
• 2 tomatoes, diced
• 1 onion, finely chopped
• Juice of 2 limes
• 1/4 cup chopped cilantro
• Salt and pepper, to taste

Method:

1. In a bowl, mix avocados, tomatoes, and onion.
2. Add lime juice and stir gently.
3. Season with salt, pepper, and fold in the chopped cilantro.

14. Relaxing Rosemary-Infused White Bean Soup

How It Works: Rosemary reduces cortisol levels (stress hormone) in the blood and the aroma improves brain function, memory and calms the mind. White beans have high levels of magnesium which naturally relaxes the body. Garlic and olive oil help to reduce inflammation reversing damage from stress to the body.

Ingredients:

• 2 cups canned white beans (like cannellini or navy), drained and rinsed
• 1 large onion, chopped
• 3 garlic cloves, minced
• 1 large carrot, diced
• 1 celery stalk, diced
• 4 cups vegetable broth
• 2 sprigs fresh rosemary (plus more for garnish)
• 1 bay leaf
• 2 tbsp olive oil
• Juice of 1/2 lemon
• Salt and pepper, to taste
• Optional - Red pepper flakes for spice

Method:

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion, diced carrot, and celery. Sauté until the onion becomes translucent, about 4-5 minutes.
2. Add the minced garlic and a pinch of red pepper flakes (if using) to the pot. Sauté for another minute until the garlic is fragrant.
3. Add the drained white beans to the pot. Stir well. Pour in the vegetable broth, ensuring that the beans and vegetables are submerged.
4. Add the rosemary sprigs and bay leaf to the pot.
5. Bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer for about 20-25 minutes. This allows the flavors to meld and the rosemary to infuse the soup.
6. After simmering, remove the rosemary sprigs and bay leaf. Using an immersion blender (or transferring to a regular blender in batches), blend the soup until it's smooth or has your desired consistency.
7. Return the pot to the heat. Stir in the lemon juice, and season with salt and pepper to taste. Once everything is well-combined and heated through, serve the soup in bowls, garnished with freshly chopped rosemary.

15. Energizing Edamame & Quinoa Salad

How It Works: Quinoa is a complete protein, providing sustained energy and promoting brain function.

Ingredients:

• 1 cup cooked quinoa
• 1 cup edamame, shelled and cooked
• 1 bell pepper, diced
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper, to taste

Method:

1. In a bowl, combine quinoa, edamame, and bell pepper.
2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Pour dressing over the quinoa mixture. Toss to combine.

16. Mind-Boosting Basil Pesto Zoodles

How It Works: Basil contains compounds that act as adaptogens, reducing the effects of stress.

Ingredients:

For the Zoodles:

• 2-3 medium zucchinis, spiralized into noodles (zoodles)
• 1 tbsp olive oil

For the Basil Pesto:

• 2 cups fresh basil leaves, tightly packed
• 1/2 cup freshly grated Parmesan cheese (for a vegan option, use nutritional yeast)
• 1/2 cup extra virgin olive oil
• 1/3 cup pine nuts or walnuts
• 3 garlic cloves, minced
• Salt and pepper to taste
• Juice of 1/2 lemon (optional, for a zesty touch)

Method:

Make the Basil Pesto:

• In a food processor, combine the basil leaves, nuts, and minced garlic. Process until coarsely chopped.
• While the processor is running, slowly add the olive oil in a steady stream. Stop the processor and scrape down the sides as needed.
• Add the grated Parmesan cheese and pulse until smooth. If the mixture is too thick, you can add a bit more olive oil to achieve your desired consistency.
• Season with salt, pepper, and lemon juice. Set aside.

Prepare the Zoodles:

• Using a spiralizer, turn the zucchinis into noodles. If you don't have a spiralizer, you can use a julienne peeler or a regular vegetable peeler to create thin, noodle-like strips.
• Heat olive oil in a large skillet over medium heat. Once the oil is shimmering, add the zoodles and sauté for about 3-4 minutes or until tender. You want them to still have a slight crunch. Don't overcook, as zoodles can release water and become soggy.
• Remove the skillet from heat. Add your desired amount of basil pesto to the zoodles and toss until the zoodles are well-coated.
• Plate the zoodles and garnish with a sprinkle of grated Parmesan and basil leaves, if desired.

17. Brilliant Brain-Boosting Broth

How It Works: Bone broth supports gut health, which is intrinsically linked to mental well-being.

Ingredients:

• Bone broth
• 1 cup kale or spinach, roughly chopped (rich in magnesium and antioxidants)
• 1/2 cup broccoli florets (for cognitive support)
• 1 tbsp coconut oil or MCT oil (for healthy fats and quick brain energy)
• 2 tbsp seaweed or kelp, chopped (source of iodine, important for brain function)
• A splash of lemon juice (for vitamin C and to brighten the flavor)

Method:

1. Bring bone broth to the boil.
2. Stir in the kale or spinach, broccoli, and seaweed. Let these cook for approx. 5-7 mins.
3. Remove the pot from heat. Stir in coconut oil or MCT oil, allowing it to melt into the hot broth.
4. Taste the broth and adjust seasoning if needed. Add a splash of lemon juice and serve hot!

18. Stress-Soother Seaweed Salad

How It Works: Seaweed is a source of iodine, vital for thyroid function which regulates mood and metabolism. Seaweeds are rich in magnesium, a mineral known to support muscle relaxation and mental calmness. Coupled with the hydrating properties of cucumber, the antioxidants from carrots, and the digestive benefits of ginger, this salad is a perfect ensemble to soothe stress and nourish the body.

Ingredients:

Salad:

• 1 cup dried wakame seaweed (or your choice of edible seaweed)
• 1 cucumber, thinly sliced
• 2 green onions, thinly sliced
• 1 small carrot, julienned or grated
• 1 tbsp toasted sesame seeds for garnish

Dressing:

• 3 tbsp rice vinegar
• 2 tbsp light soy sauce
• 1 tbsp sesame oil
• 1 tsp honey
• 1 small clove garlic, minced
• 1 tsp fresh ginger, minced
• A pinch of red pepper flakes (optional, for a touch of heat)

Method:

Preparation of Seaweed:

• Place the dried wakame seaweed in a large bowl and cover with warm water. Allow it to soak and expand for about 15-20 minutes.
• Once rehydrated, drain the seaweed and rinse under cold water. Squeeze out excess water and chop if the pieces are large.

Dressing:

• In a small bowl, whisk together rice vinegar, soy sauce or tamari, sesame oil, honey or agave nectar, minced garlic, and minced ginger. If you like a hint of heat, add a pinch of red pepper flakes. Mix until well combined.

Assembling the Salad:

• In a mixing bowl, combine the rehydrated seaweed, sliced cucumber, green onions, and julienned carrot.
• Pour the dressing over the salad ingredients and toss gently to ensure everything is well-coated.
• Garnish with toasted sesame seeds.
• For optimal flavor, let the salad chill in the fridge for 30 mins before serving!

19. Revitalizing Red Pepper & Lentil Soup

How It Works: Red bell peppers are packed with vitamin C, which plays a vital role in adrenal gland function and help manage the physical and psychological effects of stress. Lentils, being an excellent source of folate and iron, can enhance energy production and oxygen transportation, revitalizing both body and brain.

Ingredients:

• 2 tbsp olive oil or coconut oil
• 1 large onion, finely diced
• 3 cloves garlic, minced
• 2 large red bell peppers, diced
• 1 cup dried red lentils, rinsed and drained
• 4 cups vegetable broth or water
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp turmeric powder
• Salt and pepper, to taste
• Fresh parsley or cilantro for garnish
• Lemon wedges, to serve

Method:

1. In a large pot, heat the oil over medium heat. Once hot, add the diced onion and sauté until translucent, about 3-4 minutes.
2. Add the minced garlic and diced red bell peppers, sautéing for another 5 minutes or until the peppers are tender and slightly caramelized.
3. Stir in the rinsed red lentils, ensuring they're well-mixed with the sautéed vegetables.
4. Sprinkle in the ground cumin, smoked paprika, and turmeric, stirring to coat the lentils and veggies with the spices.
5. Add the vegetable broth or water to the pot and bring the mixture to a boil.
6. Reduce the heat to a simmer, cover, and let cook for about 20-25 mins, or until the lentils are soft and fully cooked. Taste and season with salt and pepper.
7. Garnish with freshly chopped parsley or cilantro and serve with a wedge of lemon.

20. Walnut & Chia Seed Pudding

How It Works: Walnuts are one of the few plant sources rich in omega-3 fatty acids, which are known to reduce oxidative stress in the brain and promote brain health. Chia seeds are an excellent source of dietary fiber, protein, and healthy fats, including omega-3s.

Ingredients:

Pudding:

• 3 tbsp chia seeds
• 1 cup almond milk
• 1 tbsp honey
• 1/2 tsp pure vanilla extract
• A pinch of salt

Topping:

• A handful of walnuts, roughly chopped
• Fresh blueberries or strawberries
• A sprinkle of unsweetened shredded coconut (optional)
• A drizzle of extra maple syrup or honey

Method:

1. In a bowl or jar, combine chia seeds, almond milk, maple syrup or honey, vanilla extract, and a pinch of salt. Stir well.
2. Cover the bowl. Place in the refrigerator for at least 3 hours, or ideally overnight.
3. Spoon the pudding into serving bowls or glasses. Top with the chopped walnuts, fresh berries, a sprinkle of shredded coconut, and an extra drizzle of sweetener if desired.

21. Tranquil Turmeric & Coconut Soup

How It Works: Turmeric, known for its active compound curcumin, is a powerful anti-inflammatory and antioxidant. Paired with coconut milk, which is high in medium-chain triglycerides (MCTs) that improves brain health, the soup becomes a brain-boosting powerhouse. Ginger reduces inflammation and aids digestion.

Ingredients:

• 2 tbsp coconut oil
• 1 medium onion, finely diced
• 2 cloves garlic, minced
• 1-inch fresh ginger, grated
• 1 tbsp fresh turmeric, grated (or 1 tsp ground turmeric)
• 1 can (400 ml) full-fat coconut milk
• 3 cups vegetable broth
• 1 medium sweet potato, peeled and diced
• 1 red bell pepper, sliced
• Salt and pepper to taste
• Fresh cilantro or basil for garnish
• A squeeze of fresh lime juice for serving
• 1 cup cooked chickpeas (OPTIONAL - extra protein boost!)

Method:

1. In a large pot, melt the coconut oil over medium heat. Add the diced onion and sauté until translucent, around 3-4 minutes.
2. Add the minced garlic, grated ginger, and fresh turmeric (or ground turmeric) to the pot. Sauté for another 2 minutes, or until aromatic.
3. Pour in the coconut milk and vegetable broth, stirring to combine with the sautéed onion mixture.
4. Incorporate the diced sweet potato and sliced red bell pepper to the pot. If using, add the cooked chickpeas or tofu cubes.
5. Bring the mixture to a gentle boil, then reduce the heat to low, allowing it to simmer for about 20-25 minutes, or until the sweet potato is tender.
6. Add a squeeze of fresh lime juice to enhance the flavors.
7. Garnish with fresh cilantro or basil leaves.

22. Vivacious Vegan Pumpkin & Kale Curry

How It Works: Pumpkin and pumpkin seeds are a great source of magnesium and zinc, both crucial for brain function. Turmeric, kale, coconut milk and chickpeas combine for a powerful boost of vitamins, brain nutrients and protein that will fuel the brain and calm the body.

Ingredients:

• 2 tbsp coconut oil
• 1 medium onion, finely sliced
• 3 cloves garlic, minced
• 1-inch fresh ginger, grated
• 2 tbsp curry powder (adjust according to taste)
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 1 can (400 ml) full-fat coconut milk
• 2 cups diced pumpkin or butternut squash
• 2 cups roughly torn kale leaves, stems removed
• 1 can (400g) chickpeas, drained and rinsed
• Salt and pepper to taste
• Fresh cilantro for garnish
• 1 lime, cut into wedges

Method:

1. In a large pan or pot, melt the coconut oil over medium heat. Add the finely sliced onion and sauté until translucent and slightly golden, about 4-5 minutes.
2. Introduce the minced garlic and grated ginger, stirring well and cooking for another 1-2 minutes.
3. Sprinkle in the curry powder, ground turmeric, and ground cumin. Sauté the mixture for about 1-2 minutes until fragrant, ensuring the spices coat the onions well.
4. Add the diced pumpkin or butternut squash to the pan. Pour in the coconut milk and ensure everything is well-mixed.
5. Let the mixture come to a gentle boil. Once boiling, reduce the heat and let the curry simmer until the pumpkin becomes tender, around 15-20 minutes.
6. Incorporate the chickpeas and torn kale leaves into the pan. Cook for another 5-6 mins.
7. Serve over cooked quinoa or rice if desired. Garnish with fresh cilantro and lime wedges for an added zest!

In today's world, stress has taken over and is resulting in many people spiraling, experiencing severe anxiety and affects mental clarity and overall productivity. But, as we've explored in this article, food can be one of our most potent allies against this modern-day challenge.

These recipes help us to maintain not only overall health, but also specifically target stress reduction and an increase in energy and performance. By intentionally choosing ingredients that not only nourish our bodies but also soothe our minds, we can effectively counteract the effects of stress and harness renewed energy.

These 22 recipes aren't just dishes; they're a testament to the symbiotic relationship between what we eat and how we feel. They're an invitation to reconnect with the rhythms of our bodies, to pause and savor, and to draw nourishment and vitality from the bounty nature offers.

So next time you're feeling stressed to the nines, grab a spoon of ashwagandha and a dash of almond milk to save the day.

What are your favorite stress relief recipes? What are your go-to destress remedies?!

If you're looking for 1:1 help to clear your stress and recharge your mind, I have a range of wellness solutions for you that we can work on together, so go ahead and message me or comment below to learn more!

Xoxo