Cauliflower Mac N’ Cheese – “Depression-Friendly” Recipes

Cauliflower Mac N' Cheese

2 minPrep Time

2 minCook Time

4 minTotal Time

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Ingredients

  • 3/4 cup frozen cauliflower florets or fresh with a bit of water
  • 1 ounce cheddar cheese, shredded
  • 1 tablespoon heavy cream

Instructions

  1. In small microwavable dish with lid, microwave cauliflower covered for about a minute.
  2. Remove from microwave and chop cauliflower into small pieces (optional).
  3. Microwave for another 50 seconds or so, then add shredded cheese.
  4. Microwave for another 10 seconds or so.
  5. Stir melted cheese in, then stir in heavy cream until sauce forms.
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https://www.cerealfordinner.org/depression-friendly-recipes-cauliflower-mac-n-cheese/

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Sweet Potatoes with Warm Black Bean Salad – “Depression-Friendly” Recipes

Serves 4

173

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2 minPrep Time

10 minCook Time

12 minTotal Time

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Ingredients

  • 4 medium sweet potatoes
  • 14.5 oz can fire-roasted tomatoes
  • 15 oz can black beans drained and rinsed
  • 1/2 tsp garlic powder
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp salt
  • 1 olive oil
  • 1/4 cup cilantro chopped finely, keep extra for garnish
  • 1 lime juiced
  • 4 Tbs sour cream

Instructions

  1. Scrub the sweet potatoes, then cook the sweet potatoes in the microwave until they’re soft – about 10 minutes.
  2. Combine the tomatoes, black beans, spices, and olive oil in a microwave safe bowl. Cook in the microwave for 3 minutes.
  3. Add 1/4 cup cilantro and the lime juice and mix thoroughly.
  4. Cut deep into the sweet potatoes, and fill with the black bean salad.
  5. Top with sour cream and some extra cilantro.
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https://www.cerealfordinner.org/depression-friendly-recipes-sweet-potatoes-with-warm-black-bean-salad/

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Fried Rice – “Depression-Friendly” Recipes

Serves 3

253

Fried Rice

8 minPrep Time

3 minCook Time

11 minTotal Time

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Ingredients

  • 2 cups microwaveable rice (try brown rice for a healthier option)
  • 1 cup frozen peas and carrots
  • 2 eggs
  • Sauce:
  • 1 tsp garlic powder
  • 2 tablespoons low sodium soy sauce
  • 1 tablespoon sesame oil – optional, but recommended
  • 1 tablespoon rice vinegar – optional
  • 1 teaspoon minced ginger – optional

Instructions

  1. First, cook some instant brown rice in the microwave.
  2. Crack some eggs in a bowl, then add garlic powder, low sodium soy sauce, rice vinegar and sesame oil. Beat it all together.
  3. Pour the cooked rice in a large glass bowl, then top it with frozen peas and carrots. Place the bowl in the microwave with a paper plate on top and cook for about 1 minute.
  4. Pour in the egg mixture, stir and then cook it again for about 2 minutes.
  5. Let it slightly cool, then stir it up and enjoy.
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https://www.cerealfordinner.org/depression-friendly-recipes-friend-rice/

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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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