4 foods, 4 recipes that fight stress - KMSP-TV

4 foods, 4 recipes that fight stress

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by Chef Marshall O'Brien

Lean protein, especially turkey. Turkey contains the amino acid tryptophan which we always hear makes us sleepy, but in reality tryptophan is a calming amino acid that serves as the building block for serotonin—our feel good, calming brain chemical. Eating several ounces of turkey will help you de-stress but will not lead to sleepiness.

Foods high in Magnesium - Dark leafy greens, nuts and seeds, whole grains, avocados, dark chocolate. Magnesium also helps to calm the nervous system and relax our muscles. It can help people sleep better, and of course good-quality sleep is one of the best ways to reduce stress. Magnesium also helps to remove stress hormones (cortisol) from our body.

Foods high in Vitamin C - Red peppers, oranges, strawberries, mangos, broccoli, pineapple, etc. Research shows that people who have high blood levels of vitamin C are better able to cope with stressful events. They bounce back from stressful events faster than those who have low levels of Vitamin C. Vitamin C slows helps prevent the release of the stress hormone cortisol.

Foods high in potassium like avocado and banana help to keep the blood pressure normal.


Dark Chocolate Yogurt Dip


2 C greek style yogurt

3-4 Tablespoons unsweetened cocoa, or to taste

2 Tablespoons honey, or to taste

1 C pineapple. triangles

1 C strawberries, washed, dried

4 graham crackers



In mixing bowl add cocoa and honey.

Mix thoroughly until desired cocoa flavor and sweetness.

Bowl or platter fruit around bowled chocolate yogurt with graham crackers.



Vitamin C Salad


1 cup orange peppers, sliced

1/4 cup radishes, sliced

1 cup tomatoes, chopped

1 cup granny smith apple, sliced or chopped

1 cup mango, chunked

1 Tablespoon cilantro or to taste, chopped

1 Tablespoon olive oil

salt and pepper to taste


Tasty Turkey Wrap


4 whole grain tortilla

1/2 cup hummus

1/2 cup guacamole

3/4 cup Roasted red pepper, cut into strips

1/2 Cup green onions, sliced

16 oz. Turkey, cooked, diced

1 cup chopped spinach

1/2 cup salsa


Lay tortillas on flat surface.

Spread hummus and guacamole around tortillas.

Then add sliced peppers, and onions around equally.

Then add turkey, spinach and salsa over.

Roll up, cut in half, serve.


Stress-free Smoothie


1 (about 1 1/2 cup) banana, peeled

½ cup avocado, pitted, peeled

3/4 cup green apple, cored, chopped

1 cup spinach, gently packed

3 Tbsp. ground flax seed

2 Tbsp. honey or to taste

2 cups milk


Place banana, avocado, apple, spinach, flax seed meal, honey and milk in blend, and until smooth.

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