Eat

Have you thought before about the relationship between food and mental health? If not, no worries! Here is the information. Once you eat your meal, chemicals in your gut called “Neurotransmitters” send messages to the center of the body, the brain. The quality of these messages depends on the food you ate. In other words, the food promotes the growth of “bad” or “good” bacteria, which significantly affect the signals that will be sent to the brain. It turns out that you could suffer from a bad mood or in the long term from depression if you adopt an eating style that is based on ultra-processed foods and chemical additives. The reason is simple, these foods cause the growth of bad bacteria! [1]

What should we eat then?

The Mediterranean-style diet is an excellent alternative. The foundation of this diet is based on dairy products, fruits, vegetables, olive oil, nuts, seeds, eggs, and herbs. It is important to mention that changing your eating style is not the only way to avoid mental health problems; however, it’s a start! Here on this page, we will provide you with six delicious simple snack recipes that are rich in healthy ingredients. Try them and Enjoy!

Yogurt Cucumber Dip

Ingredients

1 cup plain yogurt (200 g)

1 persian cucumber

1 tablespoon fresh squeezed lemon juice

1 tablespoon chopped fresh mint

Salt

Paper

Instructions

1. Chop the cucumber.

2. Juice lemon and set aside.

3. Chop the mint.

4. Mix all the ingredients except the cucumber in a small bowl.

5. Add the cucumber. And keep mixing.

6. Refrigerate for at least 1/2 hour.

Your snack is ready! Try it with organic pita chips. And enjoy!

Healthy Smoothie

Ingredients

1 cup frozen mango chunks

1 cup of frozen strawberries

½ cup of milk

1/4 teaspoon chia seeds

Instructions

1. Combine the mango, strawberry, and milk in a blender (personal blender is recommended)
2. Run the blender and keep watching it until all ingredients mixed
3. Pour the smoothie into your favorite jar/cup.
4. Toss the chia seeds on the top.

Put a straw and enjoy your healthy smoothie!

Microwave Potato Chips

Ingredients

6 pieces of potatoes (size B 1.5–2.25 inches in diameter)

Olive oil

Salt

Paprika

Paper

For the yogurt dip

½ cup of Greek yogurt

½ teaspoon fresh squeezed lemon juice

Salt

Paper

Instructions

1. Slice the potatoes very thinly (peel optional).
2. Arrange the slices in a single layer on a flat plate (use parchment paper).
3. Coat the potato slices lightly with olive oil from both sides.
4. Cook in the microwave for 3–5 minutes for each side (Note: time varies depends on the microwave power).
5. Toss the slices with salt and paprika.
6. Prepare the dip by mixing all ingredients together.

Yummy Potatoes

Ingredients

5 pieces of potatoes (size B 1.5–2.25 inches in diameter)

½ teaspoon of crushed garlic

1 teaspoon of green onions

2 cups of boiled water

¼ teaspoon of olive oil

Salt

Paper

Paprika

Instructions

1. Cut the potatoes into quarters.
2. Add the olive oil into a hot pan.
3. Sauté the garlic.
4. Add the green onions and potatoes.
5. Add salt, paper, and paprika.
6. Mix for one minute.
7. Add the water.
8. Cover the pan and keep it for 10 minutes.
9. Remove the cover, and let the water evaporate

Your delicious potatoes are ready to serve, enjoy!

Tortilla with Labneh

Ingredients

1 tortilla

¼ cup of Greek yogurt

1 tablespoon of fresh squeezed lemon juice

1 tablespoon pecan chips

4 leaves of fresh mint

¼ piece of tomato

½ teaspoon of olive oil

Salt

Instructions

1. Heat oven to 350 oF
2. Mix the yogurt, lemon juice, and salt in a small bowl. Stir until the yogurt becomes smooth and creamy.
3. Slice the spliced tomato as in the picture.
4. Spread the yogurt mixture on the top of the tortilla
5. Add the tomato slice and mint leaves.
6. Toss the pecan chips on the top.
7. Place the tortilla on an oven tray.
8. Put it in the oven for 3 minutes. Keep watching it.
9. Add the olive oil on the top.

Feta Salad

Ingredients

1 persian cucumber

1 tomato

1 small green pepper

3 leaves of romaine lettuce

½ cup of cubed feta cheese

¼ cup of parsley

1 tablespoon of olive oil

1 teaspoon of pumpkin seeds

1 teaspoon of fresh squeezed lemon juice

Instructions

1. Chop the tomato, cucumber, green pepper, lettuce, and parsley to the size you like.
2. Mix all vegetables in a small bowl.
3. Add the olive oil and lemon juice, and then mix.
4. Add the feta cheese and pumpkin seeds on the top.

Enjoy the yummy healthy salad!