Anger

Greek Pasta Salad

The Greek Pasta Salad is a healthy alternative to regular pasta because its packed with a rainbow of vegetables, which are naturally rich in essential vitamins, minerals, and antioxidants. The dish uses brown rice pasta because brown rice is high in GABA, a neurotransmitter that helps reduce cortisol levels. Feta cheese is a staple in Greek cuisine. It is fermented, meaning it has probiotics that are beneficial to the gut microbiome. Carbohydrates typically have a negative connotation around them, but did you know that in moderation they are beneficial to blood sugar regulation? When blood sugar drops low, the body releases cortisol to help increase blood sugar. So, if you are feeling more on edge, try eating a healthy carbohydrate dish!

Pistachio Ravioli

The Pistachio Ravioli dish is a surprisingly simple, fast, and healthy meal.  Pistachios themselves offer a good source of protein, healthy fats, fibers, and various vitamins. They contain magnesium, which plays a crucial role in regulating the nervous system and reducing feelings of anger. They also have a lot of potassium, which helps lower cortisol and cholesterol levels more than other nuts. Raviolis cook in just a few minutes, reducing the time you’ll spend in the kitchen. This dish is light and fresh, leaving your stomach and mind feeling the same way!

Greek Pasta Salad

Servings: 4  |  Prep: 10 min  |  Cook: 30 min

Ingredients 

Dressing:

  • ½ cup olive oil 

  • ¼ cup lemon juice 

  • ½ tsp salt

  • ½ tsp black pepper 

  • 3 tsp Italian seasoning or Oregano + Basil

  • 1 tsp minced garlic 

Salad:  

  • ½  box  (0.5 lb) brown rice pasta 

  • 7.75 oz chickpeas

  • 1 large bell pepper or 3-4 mini sweet peppers

  • 6 oz feta cheese

  • Handful of cherry tomatoes 

  • 3/4 cup finely chopped spinach 

  • ½  English cucumber 

  • ¼ red onion 

  • 2 chicken breasts

  • 2 tbsp olive oil

  • Salt, pepper, dill, garlic powder, oregano, basil to season chicken to taste

Instructions

  1. Bring 4-6 quarts of water to a boil in a large pot. Once water is boiling, add pasta and cook for approximately 10 minutes, according to package. 

  2. Heat 2 tbsp olive oil in a frying pan on medium-high heat. Pat dry and season chicken breasts with salt, pepper, dill, garlic powder, oregano, and basil to taste/preference. 

  3. Cook chicken in pan for 6-8 minutes on each side, until the internal temperature reaches 165°F. Transfer chicken onto a plate and loosely cover with tinfoil when done. 

  4. While the chicken and pasta cook, prepare your veggies. Rinse the chickpeas, cucumber, peppers, and spinach. Finely chop peppers, spinach, cucumbers, and onion. 

  5. Once the pasta is done cooking, drain water and allow it to cool for at least 5-10 minutes. 

  6. Slice chicken into bite size pieces.

  7. While the pasta cools, mix the dressing ingredients together in a medium bowl. Pour half over the pasta. 

  8. Toss together all of the toppings and the remaining dressing. Crumble feta on top. Serve and enjoy!

Pistachio Ravioli

Servings: 4  |  Prep: 5 min  |  Cook: 15 min

Ingredients 

  • 4 tbsp butter 

  •  2 medium shallots 

  • 1-2 tsp fresh thyme 

  • 1 cup baby spinach

  • 2 tsp sherry vinegar 

  • Salt and pepper to taste

  • 1 lb cheese ravioli 

  • ½ cup pasta water 

  • ¼ cup shelled and chopped pistachios

Instructions

  1. Chop your shallots and pistachios and set aside. 

  2. Bring 4-6 quarts of water to a boil for the ravioli. 

  3. In a 12 inch skillet, melt butter on medium heat. Add in the shallots and thyme. Let this cook out for 8 minutes, stirring occasionally. 

  4. The water should be boiling by now. Cook your ravioli, and don’t go too far because they cook fast!

  5. When the ravioli are done, reserve ½ cup of the pasta water and drain the rest. 

  6. Add spinach to the skillet and let it wilt, then remove it from the heat. Stir in sherry vinegar and salt and pepper to taste. 

  7. Add ravioli and pasta water to the skillet.

  8. Top with pistachios and enjoy!

More to Explore

  • Research has found that jasmine tea initiates a calm and vigorous mood state. It has been found to significantly decrease heart rate and increase parasympathetic nerve activity.

  • Bananas are a nutritionally-packed fruit. They contain potassium, which regulates blood pressure and they contain magnesium, which is a stress-adaptive hormone.

  • Dark chocolate contains flavonoids, which are antioxidants that help inhibit cortisol production.

  • Nuts have a low glycemic index, which means they release glucose into the blood stream gradually rather than rapidly. They provide a more sustained release of glucose. This prevents rapid epinephrine release which can intensify anger symptoms.