Pizza Frittata – “Depression-Friendly” Recipes

Serves 2

188

Pizza Frittata

35 minCook Time

35 minTotal Time

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Ingredients

  • 2 teaspoons olive oil
  • 8 large eggs, beaten
  • 1 pint cherry tomatoes
  • Salt
  • Pepper
  • 3 ounces shredded mozzarella

Instructions

  1. Heat oven to 350°.
  2. In a large skillet over medium heat, heat oil. Add eggs and cherry tomatoes. Season with salt and pepper. Transfer to oven and bake 30 to 35 minutes, until cooked through (a cooked frittata will spring back when you press in the center). Top with mozzarella in the last 5 minutes of cooking.
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https://www.cerealfordinner.org/pizza-frittata-depression-friendly-recipes/

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Overnight Steel Cut Oatmeal – “Depression-Friendly” Recipes

Serves 4

214

Overnight Steel Cut Oatmeal

3 minPrep Time

8 hrCook Time

8 hr, 3 Total Time

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Ingredients

  • 1 cup steel cut oats
  • 4 cups water
  • 1/2 cup half and half
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • Optional: fruit (dried or fresh) and nuts for toppings

Instructions

  1. Spray slow cooker with non-stick spray. Whisk together all ingredients in a slow cooker.
  2. Cover and cook on low for 8 hours.
  3. Stir and serve in bowls with desired toppings
7.8.1.2
21

https://www.cerealfordinner.org/steel-cut-oatmeal-depression-friendly-recipes/

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Veggie Omelet – “Depression-Friendly” Recipes

Serves 8

139

Veggie Omelet

15 minPrep Time

2 hrCook Time

2 hr, 15 Total Time

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Ingredients

  • 8 large eggs
  • 1/2 cup milk or half & half
  • 1/4 cup grated parmesan cheese
  • salt, to taste
  • fresh ground pepper, to taste
  • 1/2 tablespoon dried Italian seasoning
  • 1/2 teaspoon garlic powder, or to taste
  • 1/2 teaspoon chili powder, or to taste
  • 1 cup broccoli florets (or use frozen and re-heat)
  • 1 small red bell pepper (or use frozen and re-heat)
  • 1 small yellow onion
  • 2 cloves garlic (or use more garlic powder)
  • 1 cup shredded cheddar cheese (optional)

Instructions

  1. Chop broccoli & dice bell pepper and onion. Mince garlic (unless using garlic powder).
  2. Lightly grease the inside of the slow cooker/crock pot with cooking spray; set aside.
  3. In a large mixing bowl combine eggs, milk, Parmesan, salt, black pepper, Italian seasoning, garlic powder and chili powder; using a whisk, beat the egg mixture until thoroughly combined.
  4. Add broccoli florets, diced peppers, chopped onions, and garlic to the insert of the slow cooker; stir in the prepared egg-mixture.
  5. Cover and cook on high for 2 hours. Start checking at 1 hour 30 minutes for doneness. Omelette is done when eggs are set. You can also cook it on LOW for 3 to 3.5 hours.
  6. Sprinkle with cheese and cover; let stand 2 to 3 minutes or until cheese is melted.
  7. Turn off the slow cooker.
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https://www.cerealfordinner.org/veggie-omelet-depression-friendly-recipes/

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Avocado Toast – “Depression-Friendly” Recipes

Avocado Toast

5 minPrep Time

5 minCook Time

10 minTotal Time

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Ingredients

  • 1 avocado
  • 1 slice of bread
  • 1 squeeze of lemon
  • 1 egg
  • OPTIONAL: Sprinkle of Trader Joe’s “Everything But the Bagel” seasoning

Instructions

  1. Fry the egg in a skillet over medium heat
  2. Toast the bread.
  3. Carefully cut open the avocado, remove the pit, and scoop into a bowl. Mash it with a squeeze of lemon and salt.
  4. Spread the avocado mixture on top of the toast. Top with the seasoning and fried egg.
7.8.1.2
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https://www.cerealfordinner.org/avocado-toast-depression-friendly-recipes/

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Nutty Banana Wrap – “Depression-Friendly” Recipes

Nutty Banana Wrap

5 minPrep Time

5 minTotal Time

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Ingredients

  • 1 Wheat tortilla wrap
  • Peanut butter
  • Nutella or chocolate/hazelnut spread
  • Banana
  • Granola or crushed up cereal
  • Honey

Instructions

  1. Lay your tortilla wrap flat and spread the peanut butter all over the tortilla to your heart’s desire.
  2. Spread the Nutella or chocolate/hazelnut spread on top of peanut butter layer.
  3. Cut up the banana into slices and line the slices in the middle of the wrap (or just leave it whole).
  4. Crush up some cereal or use granola and sprinkle that over the tortilla.
  5. Drizzle some honey on top, wrap and you’re ready to go!
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https://www.cerealfordinner.org/nutty-banana-wrap-depression-friendly-recipes/

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Quick Omelet – “Depression-Friendly” Recipes

Quick Omelet

2 minPrep Time

3 minCook Time

5 minTotal Time

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Ingredients

  • 2 eggs
  • salt
  • pepper
  • spinach
  • cheddar cheese

Instructions

  1. Add eggs to a microwave-safe bowl or mug and stir until the egg whites and egg yolks become one mixture (the longer you stir, the fluffier your omelet).
  2. Add a pinch of salt and pepper and your favorite mix-ins (I chose spinach and cheddar cheese).
  3. Microwave for 2-3 minutes until the eggs are set and cooked through. Allow to cool, top with extra cheese, and enjoy!
7.8.1.2
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https://www.cerealfordinner.org/quick-omelet-depression-friendly-recipes/

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Smoothies 101 – “Depression-Friendly” Recipes

SMOOTHIES 101 

PREP TIME: variable

COOK TIME: variable

TOTAL TIME: variable

ANATOMY OF A SMOOTHIE:

  • Base:
    • use 1-2 cups of liquid (i.e. water, milk, green tea, juice, etc.)
  • Fruit:
    • 2+ fruits (both fresh and frozen work, though frozen may be easier as fruits are already pre-cut)
    • For extra boost, add something green like kale, beet greens, spinach, avocado or arugula (don’t worry, the taste will be masked by the sweetness of the fruit).
  • Thickness:
    • Thickening agents with nutritional benefits: Greek yogurt, nut butter, oats, coconut meat, etc.
  • Boosters:
    • To make your smoothie more filling (i.e. as a meal replacement), consider using ingredients like protein powder or ground flax seeds.

GENERAL SMOOTHIE IDEAS:

  • 1/3 yogurt or milk, 1/3 raspberries, blueberries or bananas, 1/3 oats or almonds
  • 1/3 green tea or ice, 1/3 vanilla yogurt, 1/3 mango, add honey to taste
  • 1/3 yogurt or milk, 1/3 banana, 1/3 peanut butter, add cinnamon to taste
  • 1/3 banana or ice, 1/3 pomegranate juice, 1/3 almond butter, add ginger to taste

MEAL REPLACEMENT SMOOTHIE IDEAS:

  • Almond, Banana, and Flax Smoothie
    • 2 large bananas; frozen or fresh
    • 1 tbs of almond butter
    • 2 tbs of flax seeds
    • ½ cup almond milk
    • 1 tsp honey or maple syrup
  • Oatmeal, Banana and Strawberry Smoothie
    • ½ cup whole oats
    • 1 cup almond milk
    • 1/2 cup plain low-fat yogurt
    • 2 cups frozen strawberries
    • 2 ripe bananas
    • 1 tbs honey
    • 1/2 tsp vanilla extract
  • Peanut Butter, Banana, and Jelly Smoothie
    • 1 ripe banana
    • ½ cup almond milk
    • 2 tbs peanut butter
    • 1 cup mixed frozen berries
  • Avocado and Banana Protein Smoothie
    • 1 cup almond milk
    • 1/3 ripe and frozen avocado
    • ½ ripe banana
    • ¼ cup whey protein powder
    • 1 tsp flax
  • Chocolate Berry Smoothie
    • 2 tsp cocoa powder
    • ¾ cup of frozen berries
    • 1 ripe banana
    • 1 tbs chia seeds
    • 1 cup almond, soy or coconut milk
    • 1tbs honey or maple syrup
    • 1 cup ice

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How to Make Cereal More Filling – “Depression-Friendly” Recipes

HOW TO MAKE CEREAL MORE FILLING

TIPS:

  • Add fiber: some fiber-rich foods include: 
    • ground flaxseed
    • oats
    • chia seeds
    • blueberries, raspberries, strawberries
    • sliced apples (skin on)
  • Add protein: 
    • Try a scoop of cottage cheese, Greek, or whole milk yogurt in cereal instead of milk
    • Swap in a low-sugar drinkable yogurt or protein shake for milk
  • Add healthy fats: Examples include: 
    • walnuts or sliced almonds
    • nut and seed butters
    • hemp seed
    • any full-fat dairy products
  • Try a parfait:
    • start with a dairy product (i.e. cottage cheese, greek yogurt, etc.) and layer on cereal/granola and fresh fruit
  • Try making cereal-based energy bites: (such as these ones)

IDEAS FOR CEREAL COMBINATIONS:

  • Rice Krispies + Greek yogurt + toasted sunflower seeds + blueberries

     

  • Kashi GoLean Original + whole milk yogurt + chia seeds

     

  • Whole Wheat Cheerios + sliced almonds + toasted walnuts + cottage cheese

     

  • Fiber One + almond butter + whole milk or cashew milk + sliced apple

     

  • Grape Nuts + drinkable yogurt + hemp seeds

 

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