Balancing the nutritional needs and taste preferences of children can be challenging, especially when aiming to alleviate anxiety through diet. This article provides five kid-friendly recipes, packed with ingredients known for their anxiety-reducing properties.
1. Soothing Spinach and Cheese Quesadillas
Ingredients:
- Whole wheat tortillas
- Fresh spinach leaves
- Grated cheddar cheese
- Olive oil for cooking
Method:
- Sauté spinach until wilted. Place tortillas on a pan, sprinkle cheese and cooked spinach, then top with another tortilla.
- Cook until the cheese melts and the tortilla is golden brown. Flip and cook the other side.
- Spinach is high in magnesium, which helps in calming nerves and reducing anxiety.
2. Omega-3 Rich Salmon Fishcakes
Ingredients:
- Canned salmon, drained
- Mashed potatoes
- Finely chopped dill
- Bread crumbs for coating
- Lemon zest and juice
- Olive oil for frying
Method:
- Mix salmon, mashed potatoes, dill, lemon zest, and juice. Shape into patties and coat with bread crumbs.
- Fry in olive oil until golden brown on both sides.
- Salmon is an excellent source of omega-3 fatty acids, beneficial for brain health and reducing anxiety.
3. Berry Banana Smoothie
Ingredients:
- Frozen mixed berries
- Ripe banana
- Greek yogurt
- Honey to taste
- A splash of milk or almond milk
Method:
- Blend berries, banana, yogurt, honey, and milk until smooth.
- Berries are rich in antioxidants, and bananas have vitamin B6, both aiding in stress relief.
4. Turkey and Avocado Wraps
Ingredients:
- Whole grain tortilla wraps
- Sliced turkey breast
- Ripe avocado, sliced
- Mixed salad leaves
- Cream cheese
Method:
- Spread cream cheese on tortillas. Add turkey, avocado slices, and salad leaves.
- Roll up the tortilla tightly and slice into rounds.
- Turkey is a good source of tryptophan, which helps in serotonin production, a mood stabilizer.
5. Almond Butter Oatmeal with Apple Slices
Ingredients:
- Rolled oats
- Sliced apple
- Almond butter
- Cinnamon
- Maple syrup or honey
Method:
- Cook oats as per package instructions. Stir in a spoonful of almond butter.
- Top with apple slices, a sprinkle of cinnamon, and a drizzle of syrup or honey.
- Oats provide sustained energy, while almond butter contains healthy fats for brain health.
Conclusion
These recipes are designed to be enjoyable for kids while incorporating ingredients that can help in managing anxiety. Regular inclusion of such foods in a child’s diet can contribute positively to their overall mental well-being.
How to get in touch
If you or your patient/NDIS clients need immediate mental healthcare assistance, feel free to get in contact with us on 1800 NEAR ME – admin@therapynearme.com.au.
