Recipes for Mental Well-being

As a counselor, a mom, and a wife, I have come to see cooking not just as a chore, but as one of the most accessible and enjoyable forms of mindfulness and self-care. It can be as simple as stirring a pot or tasting a sauce, those little moments where you are fully present, engaged with your senses, and taking a break from the noise of the day. When I was homeschooling our kids, we often turned to the kitchen as a way to teach mindfulness, health, and real-life skills all at once. Our 2 sons and daughter would help plan the meals, go shopping with a budget, and work together to create something delicious. It was more than just food prep, it was teamwork, learning, laughter, and connection.

During that time, I was also navigating my own journey with postpartum depression, which eventually deepened into major depression and anxiety. Some of our children struggled with this as well. Cooking became a lifeline, something we could do together that brought a sense of calm, purpose, and joy. It helped us build routine without pressure and confidence without perfection. To this day, our now adult children still love to cook and even host meals with their friends, something that began as a healing rhythm in our home. 

Cooking has become a deeply meaningful form of self-care for me. Now, as an empty nester, time in the kitchen stirs memories of beautiful moments with our children, times that taught all of us the value of being present. Cooking helps me quiet anxious thoughts about the future and gently release the pull of past ruminations. The focus and sensory awareness involved in preparing a meal helps me regulate emotionally, reconnect with myself, and care for my well-being in a way that feels nourishing, not demanding. Cooking, for me, has become both a therapeutic outlet and a mindful ritual that strengthens my ability to show up fully, for myself and for my clients. I often encourage clients to try this practice, not because it solves everything, but because it invites presence, connection, and care. And sometimes, that is exactly what we need most.

Here are some mood-boosting recipes:

These recipes are chosen to be easy with low stress, nutrient-rich for brain health, soothing or energizing, and grounded in whole ingredients! Enjoy!

Omega-3 Breakfast Bowl
Ingredients:

• ½ cup Greek yogurt
• 1 tbsp chia seeds
• ¼ cup blueberries
• ½ banana, sliced
• 1 tbsp walnuts
• Drizzle of honey

Let this sit overnight in the refrigerator, then enjoy in the morning!
Why it helps: Omega-3s (from chia/walnuts) support brain function; probiotics (yogurt) support the gut-brain axis.

Golden Lentil Soup
Comforting, grounding, anti-inflammatory
Ingredients:

• 1 cup red lentils
• 1 small onion, chopped
• 1 carrot, chopped
• 1 clove garlic
• 1 tsp turmeric
• 1 tsp cumin
• 4 cups veggie broth
• Lemon juice & parsley to finish

Why it helps: Lentils stabilize blood sugar and mood; turmeric reduces inflammation, which is linked to depression.

Dark Chocolate Banana Bites
For when you need comfort or a little joy
Ingredients:

• 1 banana, sliced
• ¼ cup dark chocolate chips (70%+)
• Optional: peanut butter between slices before dipping

Instructions: Melt chocolate, dip banana slices, freeze for 30 min.
Why it helps: Dark chocolate boosts serotonin and dopamine; bananas have tryptophan (precursor to serotonin).

Evening Calm Tea Blend (DIY)
To unwind at the end of the day
Blend equal parts:

• Chamomile
• Lemon balm
• Peppermint

Steep 1 tsp in hot water for 5–7 min. Add honey if desired.
Why it helps: Natural herbs calm the nervous system and aid sleep.

By: Tara Wynant, MA, LCMHCA, NCC

#MentalWellness #MindfulCooking #RecipesForWellbeing #ConnectingThroughFood #SelfCare #InnerSourceTherapy #NewBernTherapy

​

---