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My favorite meal of the day is breakfast! I spent a lot of time figuring out what kind of food gave me the best energy and power to start the day motivated, inspired and less anxious.
One of the best things was a variety of oats. Here is the first recipe I want to share with you: Overnight oats with mango and yogurt 🤤
Food has a big impact on our feelings. Check out my other blog post to find out what’s good and bad for the body when suffering from anxiety: „Anti-Anxiety Diet: What to eat and drink to feel better?“
Be careful: People react differently to food. The following facts and recipes helped me control my anxiety, but it is still my personal experience. Check with your doctor to be sure those foods are okay for you too.
INGREDIENTS
For the overnight oats „Mango Lassi“, you need:
- 1 diced mango (a fresh one or 200g frozen mango dice)
- 1 cup of yogurt (=250g – When using a vegan yogurt, make sure to check if it contains probiotics, read details below)
- 1/4 tsp ground cardamom
- 1 cup of oats (=90g)
- 1 tbsp chia seeds
- 1/8 cup honey (=40g)
And for the topping I used:
- 1 tbsp amaranth (puffed)
- Berries (you can use fresh ones or you heat some frozen ones)
If you are based outside of America are and not used to measuring in cups, I can recommend the cups and spoons from Hausprofi (AL). They are dishwasher safe, easy to store, and easy to handle 👍
WHY ARE THOSE INGREDIENTS GOOD FOR ANXIETY?
All of those ingredients are either already scientifically proven to have a positive effect on anxiety or there are at least hints or a known correlation. Let’s break that down:
MANGO
This power fruit is full of vitamin C which is linked to having a positive effect on anxiety. Mangos also contain tryptophan, which helps the body produce serotonin, the happiness hormone.
YOGURT
Yogurt is full of probiotics. Some studies show that there is a link between probiotics and a better ability to deal with stress and that probiotics can perform as anti-anxiety and anti-depressive agents. Another study links fermented foods that contain probiotics to having a protective effect against social anxiety symptoms.
If you are lactose intolerant or vegan, there are also lactose-free or plant-based yogurts that contain probiotics. Check the label for something like “live active cultures” or “Lactobacillus acidophilus.”
CARDAMOM
Green Cardamom is said to be a very powerful spice. It contains a number of important micro- and phytonutrients and is used as an antioxidant and for detox treatments. It’s said to improve liver-, heart- and digestive health, lower bad cholesterol and blood pressure, and reduce muscle pain.
When it comes to anxiety or depression, cardamon is used extensively as an essential oil in aromatherapy (AL) because of its soothing aroma. Some animal studies already show improved anxiety-like behaviors when treated with green cardamom. You can find lots of studies about the positive effects cardamom has on this site.
OATS
Oats are complex carbohydrates that are digested more slowly. This means you’ll have the feeling of „being full“ for longer and you’re keeping that steady blood sugar curve which helps regulate the mood (unsteady blood sugar levels are linked to negative mood). They also contain lots of micronutrients (calcium, iron, potassium, magnesium, B6).
CHIA SEEDS
Chia seeds got popular for a reason: They come with a lot of magnesium and having low levels of magnesium might be linked to increased anxiety symptoms.
HONEY
Honey is said to assists the building and development of the entire central nervous system, which leads to the improvement of memory and growth, and a reduction of anxiety.
AMARANTH
Amaranth comes with a high amount of fiber, which regulates blood sugar to prevent the mood from swinging into negativity, and it also contains magnesium, which is said to decrease anxiety symptoms.
BERRIES
Lots of berries like blueberries, strawberries, raspberries are rich in vitamin C which is linked to having a positive effect on anxiety. The fiber also helps to steady the blood sugar curve which helps regulate the mood (unsteady blood sugar levels are linked to negative mood).
STEP-BY-STEP RECIPE
1️⃣ Blend mango, yogurt, and cardamom together until it looks like a smooth cream.
2️⃣ Add oats, chia, and honey and stir/mix it.
3️⃣ Put it in two bowls, cover them, and refrigerate over night.
4️⃣ Next day for breakfast: Take off the cover and top them with amaranth and berries.
5️⃣ Enjoy!
Let me know in the comments when you’re trying this recipe and if you like it 🙏⬇️