Sheltering in place may cause our eating habits to take a bit of dip. Stress, anxiety, fear, and loneliness are all incredibly difficult emotional states to keep tethered and food is a great way to make us feel better even if it’s just for a bit.
With that said, the healthier we can keep our bodies the easier it’ll be to find mental wellbeing and happiness during this super difficult time!
In fact, there’s a whole mental health branch dedicated to this connection called nutritional psychiatry.
Per Eva Selhub, MD — contributing editor of Harvard Health Publishing — “your brain requires a constant supply of fuel … [which] … comes from the foods you eat — and what’s in that fuel makes all the difference. Put simply, what you eat directly affects the structure and function of your brain and, ultimately, your mood.”
Therefore, it’s more important than ever to strike a balance between respecting the trauma of isolation and the pandemic, while also adhering to the health needs of our bodies and brains.
A great way to make this balance easier is to have a list of go-to recipes that not only nourish your body, are easy on the stomach, and feed the brain, but also keep you feeling full longer. By increasing the healthy satiation of a meal, you’ll inevitably avoid unhealthy snacking and food choices throughout the day.
Try a few of these super satiating salad recipes to fill that middle part of the day when you usually turn to unhealthy food options!
We also highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help you get healthy! And, don’t forget to check out our Whole Foods Archives!
Soy has gotten a bad rap over the years, yet it turns out it’s one of the healthiest plant-based foods you can incorporate into our diet! High in protein, vitamins, minerals, and phytoestrogens, soy products truly rock a great plant-based kitchen and diet. This Buffalo Tempeh Quinoa Salad recipe by Ashley Smyczek uses both tempeh and quinoa — an ancient grain that’s rich in nutrients, dietary fiber, and a bit of protein — to create an incredibly filling salad.
This Roasted Cauliflower and Sweet Potato Salad recipe by Crazy Vegan Kitchen is the ultimate filling salad. Potatoes are an excellent source of healthy starch, especially sweet potato which is rich in an antioxidant called beta-carotene. Cauliflower, on the other hand, is one of the healthiest, ket-friendly carbs, which means it’s filling without carb-loading your system. A great option for a hardy mid-day meal!
While healthy complex carbs are a great way to satiate, there is a slew of low-carb options that will do the trick as well! This Thai Chickpea Zucchini Noodle Salad recipe by Dara Michalski sources one of the best, low-carb, nutrient-rich veggies on the market, zucchini! With a dash of flavor and a handful of protein-rich chickpeas, this zoodle salad will be a regular go-to through the summer months.
Beets may be high in natural sugars, but they’re also loaded in vitamin C, folate, and manganese making this veggie the perfect package of nutritious sweetness! This Golden Beet Salad recipe by Angelina Papanikolaou mixes your favorite bitter and spicey leafy greens — rich in iron, antioxidants, and anti-inflammatory agents — with the sweet delight of beets. While lighter on the stomach, this salad is still super filling!
Got a bit of time on your hands? Want to create a beautiful, delicious, nutritious, and filling salad concoction? This Grilled Zucchini and Corn Quinoa Salad With Toasted Pepitas and Lemon Mint Dressing recipe by Viktoria Radichkova uses carb-friendly zucchini, mixes it with protein-rich quinoa, dresses it up with sweet corn and healthy fat-filled pumpkin seeds (pepitas), and then smothers everything in a light, refreshing lemon-mint dressing!
If you’re looking for a salad recipe that does a bit more than just satiate, this may be the perfect recipe for you! This Fermented Taco Salad recipe by Marina Yanay-Triner not only intentionally incorporates a few superfoods — flax seed, goji berries, and selenium-rich brazil nuts — but it sources a few fermented foods, such as sauerkraut. This salad is gut-boosting, satiating, and the perfect shelter-at-home remedy!
This Greek Salad with Tofu Feta recipe by Marina Yanay-Triner is yet another recipe that sources protein-rich tofu to achieve that satiation! Along with tofu, this greek-based salad uses healthy fat-filled olives, vitamin C-rich tomatoes, and hydrating cucumbers.
Alright, if you’re going all-in on a hardy salad, then this is a game-changer! This Chickpea Salad Stuffed Avocados recipe by Kat Condon is incredibly simple — chickpeas, celery, onion, lemon, garlic, and dill — mashed together and stuffed into a delightfully creamy avocado center. The go-to lazy, yet nutritious and filling mid-day or evening recipe!
While we’re already well into the month of May, in some parts of the country it’s still a bit chilly. Salads don’t exactly ring in a cold day with a feeling of comfort! So, warm it up … literally. This Warm Butternut, Red Cabbage, Quinoa and Almond Salad recipe by Rachel Hanawalt is not only rich in nutrients and incredibly satiating, but it’s also a perfect salad recipe for a cold day!
Kale might be a beast of burden for some, yet when prepared correctly and paired with the right ingredients, it’s one of the most nutritious, satiating, and complementary lettuces available. This Kale Salad With Cranberries and Butternut Squash recipe by Alison Corey is the perfect mash-up. Hardy kale is softened by the warm butternut squash and the bitterness is dulled from those wonderfully sweet and sour cranberries.
If you’re going with a satiating salad, you can’t do much better than a pasta concoction! This Apricot and Date Pasta Salad recipe by Natasha Minocha takes eating the rainbow to the next level with a splattering of color including red bell peppers, sundried tomatoes, fresh mint and basil, cucumbers, pine nuts, burnt brown dates, and fresh orange apricots. Filled with nutrients and complex healthy carbs, this is the perfect pasta salad to make a big batch and feast on for a week!
Maybe apricots and dates aren’t your jam? This Garden Picnic Pasta Salad With Veggies, Herbs, and Orange-Miso Tahini Dressing recipe by The Whole Foods Diet dresses up a slew of hardy veggies in a slightly sweet orange-miso tahini dressing. Along with your choice of whole grain pasta, this dish includes hardy broccoli, kale, onion, chickpeas, tomatoes, nuts, herbs, and zucchini. Pretty much the entire gamut of vitamins, minerals, carbs, healthy fats, protein, antioxidants, and anti-inflammatory agents. This is the perfect recipe to keep your body healthy and your tummy full!
Indulge yourself with this savory and sweet Sweet Potato Ceasar Salad recipe by Florian Nouh! This salad mimics your favorite decadent Ceasar salad with a bit of a twist in the form of antioxidant-filled sweet potatoes, vegan parmesan dressing, and your choice of leafy greens.
This Ensalada con Patatas Bravas: Spanish Potato Salad recipe by Smith and Daughters is an explosion of flavor! Stealing the idea of patatas bravas — normally a fried potato dish — Smith and Daughters takes it for a spin with a light, tangy, spicy alternative dressing, chickpeas, and lots of herbs!
If you’re looking to fill your tummy, while also smoothing out your digestive tract (maybe from all that shelter-in-place baking?), then this is the recipe for you. This Quinoa Pear Salad recipe by Medha Swaminathan sources two great plant-based sources of dietary fiber — quinoa and pear — mixing them together in a hardy, filling, yet lightly sweet salad!
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health and more! Dairy consumption also has been linked many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.
For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
- Weekly Vegan Meal Plans
- Plant-Based Health Resources
- Plant-Based Food & Recipes
- Plant-Based Nutrition Resources
- The Ultimate Guide to Plant-Based Nutrition
- Budget-Friendly Plant-Based Recipes
- High Protein Plant-Based Recipes
- Plant-Based Meal Prep
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