If that intimidates you, simply place a bunch of things in a bowl (such as canned beans, canned vegetables, shredded cheese) and call it a day. Or you can put a bunch of sandwiches, sauces, and other small bites on a plate and call it charcuterie. If you have any recipe suggestions for other foods for depression, let me know in the comment box below. In addition, most of these recipes don't require much precision in the quantities, so just add the quantities you want.
The best thing about frittatas is that you can fill them with literally any protein and vegetable that's in your kitchen. And remember, for two it could mean you and your best friend, your partner, or just you and you for dinner tonight and breakfast tomorrow. Get the recipe for a 20-minute frittata for two here. Thaw those boneless chicken breasts from the freezer and mix them in the slow cooker with soy sauce, honey, sriracha and garlic.
Set it up, forget it and get back to enjoying a satisfying meal. Get the five-ingredient Sriracha Honey Chicken recipe here. Top a tortilla with tomato paste (or tomato sauce), cream cheese, and garlic, then top it with lots of vegetables. You can always add any protein you have in the fridge.
Fold it all up and heat it in a non-stick pan until it's melted and delicious. Get the 10-minute vegetarian quesadilla recipe here. Hot summer nights call for cold tomato soup. This gazpacho is prepared in the blink of an eye in the blender.
Get the 10-minute gazpacho recipe here. Baked popcorn? ,,, tasty oatmeal with fried egg? And avocado? on top, or place cauliflower gnocci in the fryer with egg on top and parmesan. Researchers have associated iron, B12, magnesium and omega-3 deficiencies with an increase in depressive symptoms. Three recent studies show that people who follow a diet rich in vegetables and fruits, including meat, fish and whole grains, are less likely to suffer from severe or chronic depression and anxiety disorders than those who eat a typical “Western diet” rich in processed or fried foods, refined grains and sugary foods.
In an Australian trial for adults with severe depression (the SMILES trial), participants found that following a Mediterranean-style dietary pattern for 12 weeks significantly reduced levels of depression and anxiety. Sleep hygiene is a set of practices that allow you to sleep better at night. These include avoiding caffeine at the end of the day, limiting alcohol consumption before bed, maintaining a regular sleep schedule, leaving the screen at least half an hour before bed, exercising regularly, and keeping the room quiet, dark and cool (between 16°C and 18°C).