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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Sautéed Cherry Tomatoes and White Beans With Feta – “Depression-Friendly” Recipes

Serves 2

187

Sautéed Cherry Tomatoes and White Beans With Feta

15 minCook Time

15 minTotal Time

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Ingredients

  • 1 tablespoon olive oil
  • 3 cups cherry tomatoes, halved
  • Salt
  • Pepper
  • 1 (15 ounce) can white beans, rinsed and drained
  • 2 ounces feta, crumbled

Instructions

  1. In a large skillet over medium heat, heat oil. Add tomatoes; season with salt and pepper. Cook, stirring, until tomatoes are soft. Add beans, reduce heat to medium-low. Cook, stirring occasionally, until tomatoes start to break down and beans are very soft, 10 to 12 minutes.
  2. Remove from heat and add feta. Toss to combine, and serve.
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https://www.cerealfordinner.org/sauteed-cherry-tomatoes-and-white-beans-with-feta-depression-friendly-recipes/

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Eggs and Quinoa in Tomato Sauce – “Depression-Friendly” Recipes

Serves 2

118

Eggs and Quinoa in Tomato Sauce

30 minCook Time

30 minTotal Time

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Ingredients

  • 1/2 cup jarred tomato sauce
  • 1/3 cup dry quinoa
  • 2 large eggs
  • Salt
  • Pepper

Instructions

  1. In a small skillet, combine tomato sauce, quinoa, and ⅓ cup water. Bring to a boil, then reduce to a simmer and cook 15 minutes.
  2. Crack eggs into skillet, season with salt and pepper, and cook additional 10 minutes, until egg whites are cooked through and yolks are soft.
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https://www.cerealfordinner.org/eggs-and-quinoa-in-tomato-sauce-depression-friendly-recipes/

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Tomato-Poached Cod With Rice – “Depression-Friendly” Recipes

Serves 2

896

Tomato-Poached Cod With Rice

15 minCook Time

15 minTotal Time

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Ingredients

  • 2 cod fillets (4 ounces each), skin removed
  • 1 cup jarred tomato sauce
  • Salt
  • Pepper
  • 1 tablespoon olive oil
  • 1 1/2 cups cooked wild rice (or any microwaveable rice)

Instructions

  1. Cook or microwave rice.
  2. Heat oven to 400°.
  3. Season fish on both sides with salt and pepper. Drizzle with olive oil.
  4. In a medium skillet, bring tomato sauce to a boil, then reduce to a simmer. Place fish in skillet and use a spoon to cover completely with sauce. Transfer to oven and bake 10 minutes, until fish flakes easily.
  5. Serve fish and tomato sauce over rice.
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https://www.cerealfordinner.org/tomato-poached-cod-with-rice-depression-friendly-recipes/

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Roasted Tomato and Ricotta Sandwich – “Depression-Friendly” Recipes

Serves 2

177

Roasted Tomato and Ricotta Sandwich

2 minPrep Time

45 minCook Time

47 minTotal Time

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Ingredients

  • 1 pint cherry tomatoes
  • 2 teaspoons olive oil
  • Salt
  • Pepper
  • 4 slices whole wheat bread
  • 1/2 cup ricotta

Instructions

  1. Heat oven to 325° and line a sheet pan with parchment paper.
  2. On the pan, toss tomatoes with olive oil, salt, and pepper. Roast 45 minutes, until soft.
  3. While tomatoes cool, toast bread pieces under broiler, cut side up.
  4. Spread bread with ricotta and top with roasted tomatoes.
7.8.1.2
45
https://www.cerealfordinner.org/roasted-tomato-and-ricotta-sandwich-depression-friendly-recipes/

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Baked Beans With Spinach and Eggs – “Depression-Friendly” Recipes

Baked Beans With Spinach and Eggs

15 minCook Time

15 minTotal Time

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Ingredients

  • 1 cup baked beans
  • 1 1/2 cups loosely packed baby spinach
  • 2 large eggs
  • Salt
  • Pepper

Instructions

  1. In a small skillet, bring baked beans to a simmer over medium heat. Add spinach and cook, stirring, until spinach is wilted. Crack eggs on top.
  2. Cover, reduce heat to low, until egg whites are cooked through but yolks are still soft.
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https://www.cerealfordinner.org/baked-beans-with-spinach-and-eggs-depression-friendly-recipes/

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Pesto Rice with Egg – “Depression-Friendly” Recipes

Pesto Rice with Egg
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Ingredients

  • 1 teaspoon olive oil
  • 1 large egg
  • 1 1/2 tablespoons prepared pesto
  • 1 cup cooked microwaveable rice (or can cook uncooked rice)
  • Salt
  • Pepper

Instructions

  1. Beat egg.
  2. Heat oil in a large skillet over medium heat. Add egg and cook, stirring constantly, until egg is just cooked through, 30 seconds. Set aside.
  3. Return skillet to medium heat and add rice, egg and pesto and cook, stirring, until rice is heated through and coated with pesto, 5 minutes. Season with salt and pepper.
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https://www.cerealfordinner.org/pesto-rice-with-egg-depression-friendly-recipes/

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Shrimp, Corn, and Black Bean Stir-Fry – “Depression-Friendly” Recipes

Serves 2

283

Shrimp, Corn, and Black Bean Stir-Fry

2 minPrep Time

4 minCook Time

6 minTotal Time

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Ingredients

  • 1 tablespoon olive oil
  • 8 ounces medium shrimp, peeled, deveined, tails removed
  • Salt
  • Pepper
  • 1 cup raw corn kernels
  • 1 can (15 ounces) black beans, rinsed and drained

Instructions

  1. Heat oil In a large skillet over medium heat. Add shrimp, season with salt and pepper, and cook, stirring occasionally, until shrimp is opaque throughout. Add corn and beans and cook, stirring occasionally, until heated through.
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https://www.cerealfordinner.org/shrimp-corn-and-black-bean-stir-fry-depression-friendly-recipes/

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Beans with Kale on Toast – “Depression-Friendly” Recipes

Serves 4

470

Spaghetti with Meat Sauce

10 minPrep Time

15 minCook Time

25 minTotal Time

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Ingredients

  • 1 tablespoon olive oil
  • 1 pound ground beef
  • 1 teaspoon kosher salt
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 2 cups water (divided)
  • 1 (24-ounce) jar your favorite pasta sauce
  • 8 ounces dry spaghetti
  • Grated Parmesan cheese (optional)

Instructions

  1. Turn the Instant Pot on to sauté. Once heated, add the olive oil & heat. Add beef, break the beef up into pieces with a wooden spoon and season with the salt, onion powder, and garlic powder. Cook, stirring and breaking the beef into smaller and smaller pieces, until cooked through and no longer pink (about 5 minutes.)
  2. Turn off the sauté function and add 1/2 cup of the water to the pot. Scrape the bottom of the pot to remove any stuck-on bits. Add the sauce and stir to combine well.
  3. Break the spaghetti strands in half and spread them in one or two layers over the ground beef mixture. Do not stir from this point on.
  4. Add the remaining 1 1/2 cups water to the pasta. Remember — no stirring here.
  5. Seal the Instant Pot. Set to cook on HIGH pressure for 8 minutes. The cooker should take between 10 and 12 minutes to come up to pressure.
  6. Open the pressure release valve (quick release) as soon as the 8 minutes cook time is up. Open the Instant Pot and stir the spaghetti into the sauce. Turn off the Instant Pot and remove the insert from the pressure cooker. Add Parmesan cheese as desired.
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https://www.cerealfordinner.org/beans-on-toast-depression-friendly-recipes/

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Easy Sauces to Pair with Frozen Veggies + Microwaveable Rice + Protein Combo – “Depression-Friendly” Recipes

EASY SAUCES TO PAIR WITH FROZEN VEGGIES + MICROWAVEABLE RICE + PROTEIN COMBO

Frozen vegetables, instant rice, and some form of protein (i.e. rotisserie chicken, tofu, even scrambled eggs) can go a long way when you are feeling depressed. Roast/microwave the veggies, microwave the rice, and cook the protein, and you have not just a quick meal, but a healthy one, too. The following sauces can be used to help mix things up so you 1. don’t have to run to the grocery store to get ingredients for multiple, different meals and 2. don’t feel like you’re eating the same thing all time.

SAUCE IDEAS:

  • BBQ sauce: pick up a bottle at the store, or make your own by whisking together:
    • 3/4 cup ketchup
    • 2 tbsp light brown sugar
    • 1 tbsp white wine vinegar
    • 1 tbsp Worcestershire sauce
    • 2 tsp paprika
  • Peanut sauce: mix together:
    • 1/2 cup salted creamy peanut butter
    • 2-3 tbsp soy sauce
    • 1-2 tbsp maple syrup (or other sweetener of choice)
    • 2-3 tbsp lime juice
    • 1/4 cup water
    • 1 tsp chili garlic sauce (optional)
  • Sweet and sour sauce: Get some at the store or DIY below:
    • Ingredients:
      • 1 tbsp cornstarch
      • 1/4 cup water
      • 1/2 cup cider vinegar
      • 1/2 cup light brown sugar
      • 1/4 cup ketchup
      • 1 tbsp soy sauce
    • Directions:
      • Put ingredients in saucepan over medium heat; whisk tom combine
      • As it begins to heat up, whisk continuously until it thickens into a sauce-like consistency.
  • Marinara sauce: pick up your favorite from the grocery store
  • Garlic tahini sauce: Mix together:
    • 8 tbsp tahini sauce
    • 4 garlic cloves, minced (or 1 tsp garlic powder)
    • 1/2 cup water
    • juice from 1 lemon (about 2-3 tbsp)
  • Salsa: pairs great with all kinds of protein!
  • Pesto: can be pricey when store-bought but is easy to make! 
    • Ingredients:
      • 3 cups basil leaves
      • 4-5 garlic cloves
      • 1/3 cup walnuts
      • 1/2 cup grated Parmesan
      • 1/2 cup olive oil
      • salt and pepper to taste
    • Directions:
      • Put basil, garlic, walnuts and Parmesan in food processor and pulse until walnuts are tiny chunks.
      • Add olive oil in thin stream as the processor is running and keep processing until it reaches desired consistency.
  • Teriyaki sauce: get some pre-made or make your own:
    • Ingredients:
      • 1 cup water
      • 5 tbsp brown sugar
      • 1/4 cup soy sauce
      • 1-2 tbsp honey
      • 1/2 tsp garlic
      • 1/2 tsp ground ginger
      • 2 tbsp cornstarch
      • 1/4 cup cold water
    • Directions:
      • Put 1 cup water, brown sugar, soy sauce, honey, garlic powder, and ginger in a sauce pan over medium heat
      • In a small bowl, whisk cornstarch with 1/4 cup water until dissolved and add mixture to saucepan
      • Heat sauce until it thickens to desired thickness.
  • Herb blends (i.e. Italian seasoning, lemon pepper, poultry seasoning, etc.): are great when you don’t feel up for measuring. Just douse veggies/protein with olive oil and sprinkle the herbs on top.

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