Anxiety

Tuna Burgers

Crispy and flavorful - what better way to eat tuna than that! The tuna burgers are simple, cost-efficient, and make eating tuna a little bit more fun. Tuna is a fatty fish high in omega-3 fatty acids. Omega-3s help with inflammation, increase brain-derived neurotrophic factor and transmission, and have been found to significantly decrease anxiety. In addition to Omega-3s, a diet high in polyphenols has also shown a significant reduction in anxiety. Lemon juice, olive oil, parsley, and spinach all contain polyphenols. With how fast, inexpensive, and delicious these tuna burgers are, you won’t want to miss out!

Honey Sriracha Salmon Bowl

Spicy, sweet, & crispy! These honey sriracha salmon bowls are the perfect meal when you can’t make up your mind on sweet or savory. Salmon is another fatty fish high in Omega-3s. Salmon is also a rich source of vitamin D, which boosts learning, memory, and is linked to lower rates of depression. On top of tasting delicious, the salmon bites also have a protective function against depression and anxiety. This bowl is also packed with protein and vegetables, serving as a filling meal.

Tuna Burgers

Servings: 4  |  Prep: 10-40 min  |  Cook: 10 min

Ingredients 

  • 2 cans of preferred tuna 

  • 2 tsp dijon mustard 

  • 1 piece of bread torn up into small pieces

  • 1 tbsp lemon juice 

  • 1 tbsp water 

  • 2 tbsp chopped parsley 

  • Handful of spinach finely chopped

  • 2 tbsp green onions 

  • Salt and pepper to taste 

  • Hot sauce to taste 

  • 1 egg 

  • 2 tbsp olive oil 

  • ½ tsp butter

Instructions

  1. Drain the liquid from the tuna cans. 

  2. Combine the tuna, mustard, bread, lemon juice, water, parsley, spinach, green onions, and hot sauce in a medium bowl. If you need a little more liquid, add a tsp of olive oil.

  3. Mix and add salt and pepper to taste before mixing in the egg.

  4. Separate the mixture into 4 balls on a piece of wax paper & tray. Flatted the balls to form a patty-shape. The mixture is pretty soft, so chill the mixture for about 30 minutes, if your time allows. 

  5. Heat butter and olive oil in a non-stick skillet on medium-high heat. Transfer the patties to the pan and brown for 4-5 minutes on each side until desired crispness is reached. 

  6. Serve in a bun, on top a salad, or alone with a few slices of lemon!

Honey Sriracha Salmon Bowls

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

Ingredients 

Marinade: 

  • 4 4 oz salmon filets 

  • 3 tbsp soy sauce or coconut aminos

  • 2 tbsp honey 

  • 2 tbsp sriracha 

  • 2 tsp minced garlic 

  • 2 tbsp water 

Bowls:

  • 2 cups white rice

  • 1 avocado 

  • 1 cucumber 

  • 1 cup edamame 

  • 1 cup steamed broccoli 

  • Everything but the bagel seasoning 

  • Sesame seeds 

  • ½ cup green onion

  • ½ cup mayonnaise 

  • 2 tbsp Sriracha (to taste) 

  • 2 tsp garlic powder

Instructions

  1. Prepare the salmon by cutting into 1 inch cubes. You can leave the skin on or take it off.  

  2. Put cubed salmon into a gallon size plastic bag. Add in the marinade ingredients into the bag, and shake. Let the marinade sit for at least 30 minutes.

  3. Cook your rice; either traditional rice or microwaveable rice. I use microwaveable 90 second white rice because it is fast and inexpensive. 

  4. Prepare your sriracha mayo but combining the mayo, sriracha, garlic powder, and salt to taste. Sit it aside. 

  5. When the salmon is done marinating, spread the cubes out on a tray and preheat the air fryer to 400°F. Air fry for 8 minutes or a little longer if you want them crispier. 

  6. Cook the edamame and broccoli. I use frozen & microwaveable edamame and cook for 2 ½ minutes. I use frozen and steamable broccoli and microwave for about 5 minutes. 

  7. Chop the green onions, avocado, and cucumber. 

  8. Mix ¼ of the sriracha mayo in with ½ cup of rice (one serving). Assemble the bowl with all of the toppings, sprinkle with everything but the bagel seasoning and sesame seeds, and enjoy!

More to Explore

  • Berries, especially blueberries, are rich with flavonoids. Flavonoids are a large class of antioxidants that may reduce neuroinflammation. Antioxidants protect the cell from damage caused by oxidative stress.

  • Rosemary has preliminarily been suggested to reduce tension and anxiety. This is due to the rosmarinic acid and its reduction in oxidative stress. Rosemary comes in the form of a delicious seasoning, commonly used on meats or baked goods. 

  • Flax seeds have antianxiety properties because they are a source of alpha-linolenic acid, which is an Omega-3 fatty acid. They are also rich in fiber, which is important for digestive health.

  • Citrus fruits are rich in antioxidants, vitamin D, and may also play a role in aromatherapy to calm the nervous system. Grapefruits and oranges make a nice snack and may have antianxiety effects.