Recipes - Food For Anxiety

Sometimes we feel worried or anxious, and that’s okay! Did you know that certain foods can actually help you feel calmer? Nuts, seeds, and even a cozy cup of tea with honey can make a difference when you’re feeling stressed.

Stay safe in the kitchen: always take care when using knives, hot stoves, or handling hot liquids. If you’re not sure, ask an adult for assistance.

Want to learn more? Our Food for Anxiety poster, available in the shop, explores the neuroscience behind how these foods help soothe your mind. Don’t forget to check out our other posters too—Food for Learning, Food for Focus, and Food for Sleep!

Nutrient-Packed Smoothie Bowl
(Vegan, Gluten-Free, Nut-Free option, Dairy-Free)

Ingredients:

  • 120g blueberries
  • 1 ripe banana
  • 1 tablespoon almond butter (substitute with sunflower seed butter for nut-free)
  • 1 tablespoon chia seeds
  • 120ml almond milk (or any other plant-based milk like oat or soy)
  • 1 tablespoon honey (optional, omit for vegan)
  • A few sprigs of fresh rosemary (optional for extra calming properties)

Instructions:

  1. Add blueberries, banana, almond butter, chia seeds, and almond milk into a blender.
  2. Blend until smooth and creamy.
  3. Pour into a bowl and top with a drizzle of honey, if desired.
  4. Garnish with rosemary sprigs for a calming touch.

Banana & Almond Butter Nighttime Snack (Vegan, Gluten-Free, Dairy-Free, Nut-Free option)

Ingredients:

  • 1 ripe banana
  • 1 tablespoon almond butter (substitute with sunflower seed butter for nut-free)
  • 1/4 teaspoon cinnamon
  • 1 teaspoon honey (optional, substitute with maple syrup or omit for vegan)

Instructions:

  1. Peel the banana and cut it into slices.
  2. Spread almond butter (or sunflower seed butter) on top of the banana slices.
  3. Sprinkle with cinnamon and drizzle honey (optional).
  4. Enjoy as a bedtime snack to help with relaxation.

Herbal Anxiety Relief Tea (Vegan, Gluten-Free, Dairy-Free)

Ingredients:

  • 1 tablespoon dried chamomile flowers
  • 1 teaspoon dried lavender flowers
  • 1 teaspoon dried lemon balm
  • 240ml hot water
  • 1 teaspoon honey (optional, omit for vegan)

Instructions:

  1. Place the dried herbs in a tea infuser or teapot.
  2. Pour hot water over the herbs and steep for 5-10 minutes.
  3. Strain the tea, add honey if desired, and enjoy.

Rosemary & Lemon Infused Water (Vegan, Gluten-Free, Dairy-Free)

Ingredients:

  • 1 sprig fresh rosemary
  • 1/2 lemon, sliced
  • 1 litre of cold water

Instructions:

  1. Add the rosemary sprig and lemon slices to a jug of cold water.
  2. Let the mixture infuse in the fridge for at least 2 hours before drinking.
  3. Enjoy as a refreshing, calming drink.