By Natural Partners

Stress is a part of our daily lives, sometimes things are out of our control and sometimes we create our own stress. One thing that we can control is what we eat, so we devised a meal plan for you that will provide all of the essential nutrients you need to help keep your cool. If you are finding yourself overly-stressed, try some of these recipes instead of your go-to comfort foods and bask in the rewards.

Breakfast

Coconut Banana Chia Pudding  

½ cup white chia seeds

2 1/12 cups organic full fat coconut milk

2 whole bananas

1 teaspoon cinnamon

1 pink sea salt

Unsweetened coconut flake for garnish if desired

In a bowl, mix together the chia and coconut milk. Cover and let it sit in the fridge at least 2 hours, but preferable overnight. When the seeds have rehydrated, stir well to make sure it is even. If the mix is too thick, add another dash of coconut milk, but it should be pudding consistency.

Mash the two bananas in a bowl with the cinnamon and salt using a large fork until they are fairly smooth. Stir the banana into the chia mix evenly. Spoon out a portion for yourself and garnish with the coconut flake if you’d like.

 

Lunch

Smoked Salmon Avocado Toast

4 pieces dark pumpernickel bread

1 whole avocado

About 1 cup smoked wild salmon, shredded or torn into chunks

1 ripe tomato, sliced thin

1 cup sprouts of choice

2 tablespoons red onion, thinly sliced

1 tablespoon wild capers

Toast your sliced of bread and transfer to a plate. Peel and core your avocado and divide it into 4 even pieces. Place one piece of avocado on each piece of toast and mash it gently with the back of a fork to cover the toast.

Layer the tomato, then salmon, a handful of sprouts, red onion and garnish with capers on top of the avocado toast. This will end up open-faced style. Enjoy right away while bread is crispy.

 

Snack

Superfood Smoothie

½ cup frozen strawberries

1 cup raw spinach

1 banana, frozen

½ teaspoon ground flax

½ teaspoon chia seeds

2 cups hemp milk

½ teaspoon fresh ginger root, peeled

Place all ingredients in a blender and blend until very smooth, drink while cold!

 

Dinner

Berry Roasted Salmon on Cashew Kale Salad

4, 4-6oz wild salmon filets

1 clove garlic, minced

¼ cup chives, chopped

½ cup extra virgin olive oil

¼ cup red wine vinegar

¼ cup tart cherries, pitted (frozen is fine)

¼ cup fresh blueberries

In a bowl, whisk together all ingredients except the salmon. Use the back of a fork to lightly mash the berries and stir again. Place the salmon in this mix and cover or seal in a plastic bag and allow to marinate at least 1 hour.

Preheat your oven to 425 degrees. Remove the salmon from the fridge and onto a baking pan skin-side down. Cover the fish with the remainder of the marinade. Season the fish lightly with sea salt and pepper.

Roast about 12-18 minutes, depending on the thickness of your salmon. While the salmon is cooking, prepare the salad.

4 cups Tuscan kale, washed and thinly sliced, no stems

¼ cup raw cashews

¼ cup blueberries

1 avocado, peeled, pitted and diced

3 tablespoons olive oil

1 teaspoon dijon mustard

1 tablespoon red wine vinegar

1 teaspoon honey

Sea salt and pepper to taste

In a bowl, whisk together the olive oil, dijon, vinegar and honey. Toss together the kale, cashews, blueberries, and avocado. Drizzle with the dressing and toss again, season with salt and pepper if need be.

Garnish the kale salad with the roasted salmon and enjoy!

 

Dessert

Matcha Cherry Dark Chocolate Bark

1 cup 70%+ dark chocolate chunks

¼ cup shelled pistachios, crushed

1 teaspoon matcha tea

2 tablespoons organic dried tart cherries

In a double boiler, gently melt the chocolate. Continue to stir until it is smooth and velvety. Pour the chocolate onto a Silpat or wax paper on a baking sheet to about ¼” thick. Sprinkle the top of the chocolate evenly with the nuts, matcha and cherries. Chill in the fridge for about 1 hour. Break into snack-sized pieces and store in an air-tight container.

 

Pre-Bedtime

Berry Chamomile Tea

1 pack organic chamomile tea

1 tablespoon tart cherries, frozen

1 tablespoon raspberries

Bring your kettle of filtered water to a boil. In your teacup, add the berries and tea pack. Pour boiling water over and allow it to steep for at least 2 minutes and stir.