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West African: Okra Stew with Fish or Chicken

 

Mental Health Benefits

  • Fish (esp. oily fish) is high in omega-3 fatty acids, which reduce inflammation and support brain function.

  • Chicken has tryptophan which helps with serotonin production

  • Okra is rich in fibre, which supports gut health — linked to improved mood

 

Recipe

 

Ingredients

  • 2 cups sliced okra

  • 2 tilapia or mackerel fillets (or 2 chicken thighs)

  • 1 onion, chopped

  • 2 tomatoes, diced

  • 1 tbsp tomato paste

  • 1 hot pepper (optional)

  • 2 tbsp palm or vegetable oil

  • 2 cups water/stock

  • Seasoning: salt, garlic, thyme, bouillon cube

 

Instructions

  1. Sauté onions in oil, add tomatoes and paste.

  2. Add water, okra, seasoning, and simmer.

  3. Add fish and cook through.

Vegan Alternative: Replace fish with mushrooms or smoked tofu for texture and depth.

 

 

South Asian: Khichdi with Paneer or Chicken

 

Mental Health Benefits

  • Lentils are high in B vitamins like folate, which help support serotonin production and stable energy

  • It increases your gut health, promotes digestion and calm

  • Panner or chicken are sources of proteins and amino acids, which helps supports your mood

 

Recipe

 

Ingredients

  • 1 cup basmati rice

  • ½ cup yellow moong dal

  • 1 tsp turmeric

  • 1 tsp cumin seeds

  • 1 tbsp ghee or oil

  • 4 cups water

  • Salt to taste

  • Optional: carrots, peas, spinach

 

Instructions

  1. Heat ghee, toast cumin seeds.

  2. Add rice, dal, turmeric, and salt.

  3. Add water, cook on low 20–25 min

  4. Stir in paneer or pre-cooked chicken near the end

Vegan Alternative: Use oil instead of ghee and tofu or extra veg instead of paneer or chicken

 

 

East Asian: Miso Soup with Chicken or Tofu

 

Mental Health Benefits

  • Miso is a probiotic that contains good gut flora, this helps with gut-brain communication and can help improve your mood

  • Miso is a good source of b-vitamins

  • Chicken & tofu are rich in protein, which can help improve your mood

 

Recipe

 

Ingredients

  • 2 cups water

  • 1 tbsp miso paste

  • ½ cup tofu or shredded chicken

  • 1 tbsp dried seaweed

  • Spring onion

 

Instructions

  1. Simmer water, add chicken or tofu, and seaweed.

  2. Dissolve miso in a cup, stir in (don’t boil miso).

  3. Garnish with spring onions.

Vegan Alternative: Use tofu instead of chicken

 

 

Mediterranean: Lentil and Vegetable Stew

 

Mental Health Benefits

  • Mediterranean diets are linked to lower depression and anxiety rates.

  • Lentils are full of folate, fibre and iron which can help boost your mood and prevent brain fog.

  • Olive oil is a healthy fat that can protect brain cells.

 

Recipe

 

Ingredients

  • 1 cup green or brown lentils

  • 1 carrot, chopped

  • 1 celery stalk, chopped

  • 1 onion, diced

  • 2 garlic cloves, minced

  • 2 cups vegetable stock

  • 2 tbsp olive oil

  • 1 tsp thyme

  • 1 tsp rosemary

  • 1 can chopped tomatoes

  • Salt & black pepper to taste

  • Optional: handful of spinach 

  • For Meat Option: 1 chicken thigh or sausage, cooked and sliced

Vegan/vegetarian alternative: Leave out the meat and add extra spinach, mushrooms, or even artichokes for a Mediterranean twist.

 

Instructions

  1. Heat olive oil in a pot.

  2. Sauté onion, carrot, celery, and garlic for 5 minutes.

  3. Stir in lentils, herbs, and canned tomatoes.

  4. Add stock, bring to a boil, then simmer covered for 25–30 minutes.

  5. Optional: add spinach at the end until wilted.

  6. If adding chicken or sausage, stir it in during the last 10 minutes.

  7. Serve hot with crusty bread or brown rice.

 

 

Middle Eastern: Mujaddara with Grilled Meat or Falafel

 

Mental Health Benefits

  • Lentils can help stabilise your energy and includes iron which can prevent fatigue and brain fog.

  • Onions are anti-inflammatory and the combination is grounding.

 

Recipe

 

Ingredients

  • 1 cup lentils

  • ½ cup rice

  • 2 onions, caramelized

  • Spices: cumin, cinnamon, pepper, salt

  • Meat Options:

    • Grilled lamb, chicken breast, or beef mince

    • Spiced with Middle Eastern seasoning (za'atar, sumac, cumin)

 

Instructions

  1. Cook lentils until just tender.

  2. Cook rice separately.

  3. Sauté onions in olive oil until deeply caramelized (15–20 mins).

  4. Mix lentils and rice with half the onions, season.

  5. Top with remaining onions. Serve with salad or yoghurt

  6. Top with onions and grilled meat or falafel.

 

 

Latin America: Feijoada (Black Beans & Rice) with Sausage or Veg

 

Mental Health Benefits

  • Low levels of folate, iron and magnesium can lead to higher risks of anxiety. Black beans are packed folate, iron, magnesium

  • Help stabilise your blood sugar which in turn can stabilise your mood

 

Recipe

 

Ingredients

  • 1 can black beans

  • 1 onion

  • 2 garlic cloves

  • 1 bay leaf

  • 1 cup rice

  • Seasoning: cumin, pepper

  • Optional: sliced cooked sausage or plant-based sausage

 

Instructions

  1. Sauté onions and garlic. Add beans & seasonings.

  2. Simmer with sausage if using.

  3. Serve with brown rice and avocado.

Vegan: Use smoked tofu, mushrooms, or veggie sausage.