Easy Vegetarian recipes to feed yourself when you’re having a bad mental health day (Breakfast Edition)
Having a bad day? Feeling down but you've got to cook? On tough days, even the simplest routine tasks can feel overwhelming, let alone cooking. The mere thought of having to plan what you are going to eat for breakfast, lunch and dinner can be exhausting. It’s tempting to skip meals when you are feeling low or burnt out, as depression dulls your appetite and when you're already feeling drained, summoning the energy to decide what to cook and actually cook it can seem insurmountable. Hunger can make you more sensitive and vulnerable, intensifying the symptoms of depression and burnout. But eating good and wholesome food, especially those that are easy to make, can uplift your mood and improve your energy levels.
In this 4-part article series, we’ll be sharing a few vegetarian recipes you can make when you are having a bad mental health day.
This first article explores breakfast recipes.
I know some people skip breakfast, but believe me, when I say it is a non-negotiable meal of my day as it fuels my body for the rest of the day — nothing sets the tone quite like breakfast. I turn to these three breakfast options when I’m having a bad day, as they are so simple to make and can be easily adjusted based on what’s in the pantry.
Option #1: Avocado Toast
I am obsessed with avocado toast. It takes only 15 mins to make and it's so delicious — it never fails to put me in a good mood.
Image from Canva Pro
Ingredients:
2 slices of bread of choice
1 Ripe Hass Avocado
1 red onion
1 green chilli
1 tomato
2 peeled garlic cloves
½ lemon
½ tablespoon black pepper
¼ tablespoon salt
Instructions:
Step 1: Toast the bread — I like it crunchy.
Step 2: While the bread is toasting, place the avocado into a bowl and mash it with a fork. Set aside.
Step 3: Finely chop onion, green chilli and tomato. Grate garlic.
Step 4: Add them to the avocado mash.
Step 5: Squeeze the lemon into the mixture.
Step 6: Season with black pepper and salt to taste.
Step 7: Mix well and spread the avocado mixture onto the toasted bread slices.
Isn’t it mouth-watering?
Option #2: Banana Pancakes
This breakfast dish is perfect for people with a sweet tooth like me. I love them every time I whip them up. They are light and fluffy and you can tailor it depending on what’s in your pantry.
Image from Canva Pro
Ingredients:
1 ripe banana
½ cup milk
¼ tablespoon of Vanilla extract
¼ tablespoon of ghee/melted butter
½ bowl flour (I like to use wheat/amaranth flour)
1 tablespoon sugar
A pinch of baking powder
1 tablespoon cocoa powder
Instructions:
Step 1: In a blender, add all the ingredients and blend until smooth.
Step 2: Grease a nonstick pan with ghee/melted butter and heat it over medium-low.
Step 3: Pour a small amount of batter into the pan and cook for 3-4 minutes on each side.
Step 4: Continue making small pancakes until the batter is used up.
There you have it — small and fluffy banana pancakes. So, quick to make, right? You can add blueberries, honey, nuts, and chocolate chips on the top. This is the perfect indulgence recipe when craving something sweet.
Option #3: Greek Yoghurt Berry Parfaits
If you love yoghurt, you will love this quick recipe. It is one of my typical breakfasts and it doesn’t need any cooking skills.
Image from Canva Pro
Ingredients:
1 cup plain Greek yoghurt
½ bowl of mixed berries
½ tablespoon honey (optional)
Sliced Nuts (optional)
Instructions:
Step 1: Into a bowl, add Greek yoghurt.
Step 2: Top with berries and your favourite toppings.
Step 3: Add honey for sweetness.
There you have it — delicious and quick breakfast recipes that are sure to lift your spirits!
Craving more? Stay tuned for the next 3 articles in the series for lunch, snack and dinner inspiration. Coming soon! Until then stay well-fed!