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recipes

EASY MEALS I Make When I’m Feeling  SAD

By Allie Flinn
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 Photo credit @carla_ginola
@carla_ginola

In general, I am a depressed girlie. In winter, my serotonin well runs extra dry. Regular depression + seasonal affective disorder (SAD) + lack of executive function = a real struggle for me to do even the most basic things some days. 

Like, for instance, make dinner. 

SAD is a type of depression that occurs seasonally, most often in the winter, but it can occur in the warmer months as well. It typically makes people feel low energy and, yes, sad. 

For winter SAD, an additional symptom can be overeating and a craving for carbs. This makes it even harder to resist ordering something cheesy, carby, and fried at the end of the day instead of cooking. And some days I do.

And that’s okay! 

But I know I feel much better when I eat more veggies and less processed food (and don’t spend all my money on takeout). So I came up with a few incredibly easy, almost zero-effort meals that I can make that are comforting and healthy(ish). 

Basically, my strategy is to take the easiest thing on-hand to make and up the nutrient density by adding things like veggies, herbs, and seeds. 

I know, not exactly groundbreaking stuff. But having these easy go-to’s has been enormously helpful to me this winter. 

Last note—I use a lot of spinach. Spinach has a ton of nutrients and is easy to prepare, whether raw or cooked. This is key, because my brain doesn’t always make sense. Some days sauteing a bit of spinach is doable, and other days, it feels downright impossible. 

Allie’s SAD Beans and Rice

Recipe Type:Depression meal
Dietary Info:Gluten-free / Anxiety-free
Serving Size:1 serving
Total Time:Time? What is time? (JK probs 6 min.)

Ingredients:

Beans (I prefer black beans)
Pre-cooked rice (I keep packets in my pantry exactly for these moments, but if I’m not feeling bogged down by my existential despair, I may make it in a rice cooker.)
A few handfuls of spinach or other leafy greens
Shredded cheese (instantly adds comfort)
Fresh cilantro

Instructions:

1. Heat the beans and rice in whatever way is easiest (for me, it’s usually the microwave).
2. Put the spinach in a bowl. Top with beans and rice.
3. Garnish with cheese and fresh cilantro. 

*If I’m feeling fancy, I will add some salsa or taco sauce.

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Allie’s SAD Upgraded Instant Ramen

Recipe Type:Depression meal
Dietary Info:Vegetarian /
Serving Size:1 serving
Total Time:We're on robe time time now. But usually less than 10 min.

Ingredients:

Instant ramen (a few brands I like: Mike’s Mighty Good Ramen, Trader Joe’s, and immi) 
Garlic paste (to taste)
Spinach

Instructions:

1. Prepare ramen noodles according to package instructions. 
2. Stir in spinach, and allow to wilt. 
3. Transfer everything to a bowl, stir in garlic, and add any extra seasonings and toppings you have the energy for (pepper flakes, cilantro, soft-boiled egg, etc).

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Allie’s SAD Grazing Board

Recipe Type:Depression meal
Dietary Info:Vegetarian/ Stove-free
Total Time:A couple minutes, max.

Ingredients:

2 clementines
1-2 types of pre-sliced veggies
2 spoonfuls hummus (or whatever dip I have on-hand)
Snack cheese
Any other snack-y type foods on-hand that sound good

Instructions:

1. Put everything on a plate or cute serving board, so it feels like a meal instead of a mash-up of snacks.

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