Recipes for depression

Karrie

I am !!!!!! at cooking but need to improve my intake of magnesium, fish oils and vitamin d. I am hoping that you guys have some recipes that would include one, some or all of these. Or point me in the direction where I might find some.

Many thanks

Plum_Pie

"Vitamin D is found in a small number of foods. Good food sources are oily fish and eggs. Other food sources include fortified foods such as margarine, breakfast cereals, bread and powdered milk."

"Magnesium is a mineral found in a wide variety of foods. The richest sources are green leafy vegetables (such as spinach) and nuts. Good sources include bread, fish, meat and dairy foods."

(https://www.eatwell.gov.uk/healthydiet/nutritionessentials/vitaminsandminerals/vitamind/?view=textonly)

http://www.bbc.co.uk/food/recipes/ You can do a search on this page by entering up to 3 ingredients and seeing what recipes are generated.

http://forums.moneysavingexpert.com/showpost.html?p=480335&postcount=8 This link is for the Old Style Recipes Index of Main Courses, most of the dish titles are self-explanatory re ingredients so you should be able to get some ideas there too.

liz545

It's a good idea to make sure you have healthy snacks to hand, if you're suffering from depression. Low blood sugar will have negative effects on your mood, as will caffeine and sugar. Why not make up a box of home-made 'trail mix' - from the health food shop. Combine brazil nuts or almonds, dried fruit (I like apricots and figs but mangoes and pineapple are also lovely), pumpkin seeds and a handful of oat cluster type cereal. Keep it in a tupperware box so you can have a handful whenever you need a snack.
You can make a lovely, easy pate by mashing smoked mackerel fillets with low-fat philly cheese and a squeeze of lemon and maybe fresh parsley, nice on oatcakes. There's a recipe for mackerel on this page that suggests serving it with steamed spinach or a salad:
http://observer.guardian.co.uk/foodmonthly/story/0,,1013271,00.html
Also, don't forget to get exercise - it clears the mind and the sun helps your body produce vitamin D.

[Deleted User]

massive lot of info plus recipes on this site

http://www.whfoods.com/nutrientstoc.php

Karrie

Thank you all - some great help and links.:beer:

Sharra

You might want to think about taking good supplements as well, just to get your levels topped up well n truely.