I have a confession to make. I have fallen prey to every Instagram fitness and wellness trend. And while I’ve been told I’m headstrong all my life, you need to just take one look at the latest wellness trend and watch me already on my way to the grocery store to get it. However, I’m happy to announce that I am on a journey to reform.
This doesn’t mean that I’m not still going to maniacally keep up with all the reels in my explore. It just means that I’m focusing on the core requirements of my body that are once fulfilled, will take care of everything else. By now, we all know that an anti-inflammatory, gut-friendly diet is a non-negotiable for good health, along with the building blocks of our body- the popular protein. But did you know that a third very important aspect of our health is hormones? If your feed is also filled with high cortisol and low cortisol posts, I’m about to make this really simple for you.
Cortisol is a hormone that helps us deal with stress and dangerous situations. It is indispensable and crucial to our functioning in our fast-paced environments. The problem only comes in when this hormone does not feel like it can take a backseat- in other words, when your body is stressed and stuck in a high-strung state. This can mean not being able to sleep, feeling mentally drained, getting sick often or gaining weight. So what you want to aim for is a moderate level of cortisol, at least when your work day is done and you’re lounging at home.
Whether or not you feel your cortisol levels are out of whack, it is a good practice to relax your body and mind every couple of days. It could be a low-intensity workout class, a few minutes of meditation, sitting at your favourite spot and disconnecting from the rest of the world or the one I’m here to talk your ear off about today- cooking wholesome comfort food for yourself.
With nutrient-dense ingredients, these recipes are so delicious and easy to whip up that along with being all-around good for your body, they’re going to make you forget about that takeout menu you resort to every night.
Protein Chia Pudding
- ½ cup A2/almond milk
- ½ cup plain Greek yogurt
- 2 tbsp chia seeds
- 1 tsp vanilla extract
- 1 cup fruit of choice (berries, mango, banana)
- 3 tbsp nuts and seeds of choice (walnuts, pumpkin seeds, sunflower seeds, almonds)
Lemon Garlic Chicken
- 225 grams mushrooms, quartered
- 340 grams green beans, trimmed and boiled
- 450 grams chicken breast, boneless & skinless
- 3 garlic cloves, minced
- 4 tbsp unsalted butter
- ½ cup chicken broth
- 1 tbsp lemon juice
- 1 tbsp oil
For the seasoning:
- 1 tsp ground paprika
- ½ tsp salt
- ¼ tsp ground black pepper
- ¼ tsp dried herbs
- ½ tsp red pepper flakes
Combine all the dry seasonings and set aside. Cut your chicken into tenderloins and season them with half the mix. In a skillet, heat oil. Add chicken and cook over med/high heat until both sides are golden. Turn heat down and cook an additional 6-8 minutes and remove from skillet and set aside. Add the mushrooms to the skillet and sauté until browned. Remove from skillet and set aside. In the skillet, melt the butter and add minced garlic. Cook for about 1 minute. Add in the chicken broth, lemon juice, cornstarch and the leftover seasoning. Bring the sauce to a simmer and cook until it thickens. Add the chicken, green beans and mushrooms back to the skillet. Smother in the sauce and enjoy.
Cottage Cheese and Avocado Wraps
- 2 warmed whole wheat tortillas
- 110 grams low-fat cottage cheese
- 2 tbsp mayonnaise
- 2 tsp jalapeños, finely chopped
- 8 tomato slices
- ¼ cup shredded low-fat cheddar cheese
- ½ a ripe avocado, thinly sliced
- 2 tsp fresh cilantro, minced
Spread the whole wheat tortillas with the light mayonnaise. Top the tortillas with all of the ingredients. Roll up the tortillas and cut them in half to serve.
Baked Salmon with Greek Salsa and Orzo
- 1 cup dry orzo (cook this according to package instructions)
- 4 (170 grams) skinless salmon fillets
- 3 tbsp olive oil, divided
- Salt and ground black pepper, to taste
For the salsa
- 2 small tomatoes, diced
- ½ cucumber, peeled and diced
- ⅓ cup chopped red onions
- ⅓ cup chopped kalamata olives
- 2 garlic cloves, minced
- Handful of chopped nuts (almonds, pistachios, walnuts)
- ½ cup crumbled feta
- 2 tbsp fresh lemon juice
- 3 tbsp finely minced dill leaves
- 2 tsp sumac/za’atar seasoning
Preheat your oven to 400 degrees. Brush both sides of the salmon fillets with 1 tbsp of the olive oil and season both sides with salt and pepper. Grease a large baking pan and arrange the salmon fillets on the baking sheet. Bake the salmon in the oven for 12-15 minutes or until it’s opaque and flaky when pulled apart with a fork. In a mixing bowl, toss together all the salsa ingredients. Season with salt to taste. Divide drained orzo among 4 plates then add a salmon fillet to each plate. Top each serving with plenty of the salsa, both over the salmon and the orzo. Serve immediately.
Quinoa Sweet Potato Salad
- 2 large sweet potatoes, peeled and diced
- 2 onions, peeled and roughly chopped
- A sprig of rosemary or thyme
- A pinch of salt
- 1 tbsp olive oil
- 400 grams chickpeas, boiled
- ½ cup whole walnuts
- 2 tbsp maple syrup
- 1 cup cooked quinoa
- 4 cups baby kale
- ½ cup of your favourite dressing
Preheat the oven to 425 degrees. Grease a large sheet pan and spread cubed sweet potatoes with shallots and herbs evenly. Toss with olive oil and salt. Roast for around 20 minutes until tender. Add in the chickpeas and stir it all together. Roast for another 10 minutes. In a bowl, toss the walnuts with the maple syrup and salt and add to the sheet pan. Bake for 5 more minutes. Remove the stems from the herbs and serve the mixture with quinoa, leafy greens and your favorite dressing!
