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Sample menu that positively affects mood, brain function, and gut flora
Make it yourself – recipes for 3 dishes that reduce stress
Busy work schedule? Reduce stress with proper nutrition
Choosing the right foods, eating at appropriate intervals, and practicing mindfulness at the table can reduce the negative effects of stress and cravings for sweets, improving mood and well-being.
Balanced nutrition works best when it includes plenty of fresh, seasonal, locally grown vegetables, foods rich in the amino acid tryptophan and omega-3 fatty acids, as well as low-glycemic foods that support gut flora.
Sample menu that positively affects mood, brain function, and gut flora
Breakfast
- 100 g spelt bread with sourdough
- 80 g low-fat quark
- 20 g ground mixed seeds
- 10 g arugula
- 10 g olives
- Morning snack
- 200 ml plain probiotic yogurt
- 150 g seasonal fruit
- 20 g walnuts
Lunch
- 200 ml asparagus cream soup
- 160 g oven-baked sardines
- 150 g Swiss chard with pine nuts
- 100 g sweet potato
- 150 g green salad
- 50 g carrot
- 10 g olive oil
Dinner
- 200 g broccoli (baked with cheese and eggs)
- 50 g cheese (30% fat)
- 2 eggs
- 60 g cooked quinoa
Vitamin soup with asparagus and other vegetables
For 1 person:
- 150 g asparagus
- 11 g celery
- 19 g carrot
- 8 g onion
- 8 g kohlrabi
- 4 g garlic
- 100 ml plain yogurt
- 0.5 tbsp olive oil
- 50 ml white wine
- 0.4 g salt
- 4 g parsley
Sauté onions in olive oil, add chopped celery, carrot, and kohlrabi. Pour in water and cook. When vegetables are tender, add cleaned and chopped asparagus (stalks first, tips at the end). Season, add wine, add water or stock if needed. Blend the soup, return to the stove, add asparagus tips and cook briefly. Stir in yogurt at the end.
Baked Sardines
for 1 serving:
- 160 g fresh sardines
- 0.6 g salt
- 3 g olive oil (to finish the baked sardines)
Clean and wash the sardines (optionally remove heads), pat dry with paper towels, lightly salt, and place on a baking sheet lined with parchment paper side by side. Bake in a preheated oven at 180 °C for 12–15 minutes. In the last few minutes, increase the temperature by about 20 °C to create a nice crust. Serve immediately and drizzle with olive oil.
Swiss Chard with Pine Nuts
for 1 serving:
- 150 g Swiss chard
- 7 g pine nuts
- 2 g olive oil
- 0.7 g salt
Clean, wash, and chop the Swiss chard. Add to salted boiling water and cook for 3–4 minutes until tender. Drain, gently squeeze, and mix with olive oil and pine nuts. Adjust salt if needed and serve hot.
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Janja Strašek, nutrition consultant at Terme Krka
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