Camilla Elms Nutrition
Nutrition plays an important role in managing anxiety by regulating neurotransmitters and blood sugar. This collection of recipes is high in magnesium, vitamin B6, iron and fiber to offer extra support during times of stress.
We know that stress and anxiety can play a huge role in the development of illness as well as our ability to prioritize our wellness in daily routines, so helping manage these feelings is key.
Low levels of vitamin B6 and iron are associated with panic attacks, magnesium regulates neurotransmitters, and fiber produces short-chain fatty acids that can alleviate stress.
My new Stress & Anxiety Support Collection is filled with fresh, vibrant recipes that prioritize these key nutrients to reduce stress and anxiety.
Banana Chia Crisps
3 ingredients · 25 minutes · 1 serving
1. Preheat oven to 350oF (177oC) and line a baking sheet with parchment paper.
2. In a small bowl, mash banana with the back of a fork. Mix in chia and cinnamon until combined.
3. Transfer small dollops to the baking sheet. Press down gently using your fingers or the back of the fork. Bake for 20 to 25 minutes.
4. Remove from oven. Let cool and enjoy!
Refrigerate in an air-tight container up to 5 days or freeze.
One serving is equal to approximately 12 small crisps.
1 Banana (medium, ripe) 48 grams Chia Seeds
3 grams Cinnamon
Amount per serving
Calcium 300mg Iron 5mg Vitamin D 0IU Vitamin E 0mg Vitamin K 1μg Vitamin B6 0.4mg Folate 24μg Vitamin B12 0μg Magnesium 174mg Zinc 0mg Fat 16g
Vitamin A 83IU Selenium 1μg Vitamin C 10mg
Burrito Bowl with Quinoa Tofu Taco Filling
15 ingredients · 35 minutes · 4 servings
1. Cook quinoa according to package directions.
2. Meanwhile, in a dry non-stick skillet over medium heat add the crumbled tofu. Cook, stirring often, until just golden brown, about 8 to 10 minutes. Transfer the tofu to a dish and set aside.
3. Add the oil to the pan followed by the cooked quinoa, chili powder, cumin, oregano, garlic powder and salt. Stir to combine then add half of the salsa, lime, nutritional yeast and browned tofu.
4. Spread the quinoa and tofu mixture into a flat even lay in the pan and let caramelize for 3 to 4 minutes before stirring and flattening again until quinoa is slightly crispy. Season with additional salt or lime juice if needed. Transfer the quinoa mixture to a dish and set aside.
5. To the same pan add the red pepper and adjust heat to medium-high. Let the peppers cook for 8 to 10 minutes until tender and slightly charred.
6. To assemble the burrito bowl, divide the quinoa mixture, red peppers, romaine, black beans, and avocado between bowls. Top with remaining salsa and enjoy!
Refrigerate in an airtight container for up to five days. To keep avocado from browning, dice just before serving.
Add cilantro, sliced jalapenos, cheese, sour cream, diced tomatoes or lime wedges.
85 grams Quinoa (uncooked)
227 grams Tofu (extra firm, crumbled) 30 milliliters Extra Virgin Olive Oil
7 grams Chili Powder
3 grams Cumin
1 gram Oregano
3 grams Garlic Powder
3 grams Sea Salt
260 grams Organic Salsa (divided) 15 milliliters Lime Juice
3 grams Nutritional Yeast
2 Red Bell Pepper (sliced)
1/2 head Romaine Hearts (chopped) 172 grams Black Beans (cooked)
2 Avocado (diced)
Calories 452 Fat 27g Polyunsaturated 5g Monounsaturated 16g Carbs 44g Fiber 16g Calcium 237mg Iron 5mg Vitamin D 0IU Vitamin E 6mg Vitamin K 41μg Vitamin B6 1.4mg
Sugar 7g Protein 17g Cholesterol 0mg Sodium 823mg Vitamin A 3130IU Vitamin C 89mg
Folate 226μg Vitamin B12 2.8μg Magnesium 145mg Zinc 3mg Selenium 11μg
Roasted Cauliflower Burrito Bowl
11 ingredients · 35 minutes · 4 servings
1. Preheat the oven to 425oF (218oC) and line a baking sheet with parchment paper. Toss the cauliflower with the cumin, half the chili powder, half the smoked paprika and half the sea salt. Place in the oven and cook for 25 minutes, flipping halfway through.
2. While the cauliflower is baking, add the beans to a small pot along with the water, the remaining chili powder, the remaining smoked paprika and remaining sea salt. Bring to a simmer over medium-low heat, mashing the beans with the back of a spoon. Cook for about 8 to 10 minutes, until the mixture has thickened. Remove from heat.
3. In a small bowl, add the avocado, garlic and lime juice and mash to make guacamole.
4. Divide the cauliflower into bowls and top with the mashed beans and avocado. Sprinkle the cilantro on top, if using. Serve and enjoy!
Refrigerate in an airtight container for up to three days. Store the guacamole separately and squeeze with additional lime juice to prevent browning.
Add red pepper flakes or chili flakes along with finely diced red onion to the mashed avocado. Roast the cauliflower with avocado or olive oil.
Serve with corn tortilla chips.
1 head Cauliflower (cut into florets) 1 gram Cumin
3 grams Chili Powder (divided)
2 grams Smoked Paprika (divided) 2 grams Sea Salt (divided)
258 grams Black Beans (cooked) 119 milliliters Water
1 Garlic (clove, minced)
5 milliliters Lime Juice
4 grams Cilantro (finely chopped, optional)
Fat 8g Polyunsaturated 1g Monounsaturated 5g Carbs 28g Fiber 12g Sugar 3g Protein 10g Cholesterol 0mg Sodium 217mg
Amount per serving
Calcium 67mg Iron 3mg Vitamin D 0IU Vitamin E 2mg Vitamin K 40μg Vitamin B6 0.5mg Folate 222μg Vitamin B12 0μg Magnesium 86mg Zinc 2mg Vitamin A 630IU Selenium 2μg Vitamin C 77mg
Chickpea Tikka Masala with Couscous
11 ingredients · 45 minutes · 4 servings
1. In a large pot over medium heat, stir the ginger, curry powder, cumin and garam masala
for one to two minutes, or until fragrant.
2. Add the chickpeas, broccoli, red bell pepper, crushed tomatoes, vegetable broth and salt. Lower the heat and let simmer. Cook for about 30 minutes or until veggies are soft.
3. Stir in the couscous, remove from heat and cover with a lid for about 10 minutes, or until tender.
4. If needed, add more broth or water to reach your desired consistency and adjust salt. Stir thoroughly before serving. Enjoy!
Omit the couscous and serve with quinoa or brown rice instead.
Refrigerate in an airtight container up to 5 days.
Make It Creamy
Add coconut milk.
12 grams Ginger (grated)
6 grams Curry Powder
2 grams Cumin
7 grams Garam Masala
656 grams Chickpeas
364 grams Broccoli (chopped into florets)
2 Red Bell Pepper (stem and seeds removed, chopped)
363 grams Crushed Tomatoes
356 milliliters Organic Vegetable Broth 6 grams Sea Salt
87 grams Couscous (dry, uncooked)
Fat Polyunsaturated Monounsaturated Carbs
Amount per serving
444 Calcium 179mg 6g Iron 8mg
1g Vitamin 82g Vitamin 21g Vitamin 16g Folate 23g VitaminB12 D 0IU E 4mg K 109μg B6 0.7mg 384μg 0μg
Cholesterol Sodium Vitamin A Vitamin C 0mg Magnesium 141mg 1055mg Zinc 4mg 2873IU Selenium 10μg
Coconut Hemp Seed Breakfast Pudding
8 ingredients · 3 hours · 1 serving
1. In a small mixing bowl, whisk the coconut milk, monk fruit sweetener and vanilla
together. Stir in hemp seeds, ground flax seeds and chia seeds. Mix well.
2. Cover the coconut milk and seed mixture. Refrigerate until set. This will take at least 3 hours. You can also set it overnight.
3. Thin with additional coconut milk or water, if necessary. Top the pudding with the shredded coconut and raspberries. Enjoy!
Refrigerate in an airtight container for up to five days.
One serving is approximately 3/4 cup of hemp seed pudding.
Top with chopped nuts, cacao nibs or additional monk fruit sweetener.
Use strawberries or blueberries instead.
121 milliliters Organic Coconut Milk (full fat,
from the can)
4 grams Monk Fruit Sweetener
1 milliliter Vanilla Extract
40 grams Hemp Seeds
10 grams Ground Flax Seed
18 grams Chia Seeds
2 grams Unsweetened Shredded Coconut 31 grams Raspberries
Amount per serving
Calcium 156mg Iron 5mg Vitamin D 0IU Vitamin E 1mg Vitamin K 2μg Vitamin B6 0.3mg Folate 50μg Vitamin B12 0μg Magnesium 339mg Zinc 4mg Fat 51g
Vitamin A 15IU Selenium 0μg Vitamin C 8mg
Chocolate Almond Butter Smoothie Bowl
10 ingredients · 5 minutes · 1 serving
1. Add almond milk, protein powder, cauliflower, zucchini, half the banana, almond butter,
cacao powder and chia seeds into a high-speed blender and blend until smooth.
2. Pour into a bowl and top with remaining banana, raspberries and granola, if using. Serve and enjoy!
Use sunflower seed butter instead of almond butter and coconut milk or hemp seed milk instead of almond milk.
Add cinnamon to your smoothie base.
This recipe was developed and tested using a plant-based protein powder.
No Smoothie Bowl
Drink as a regular smoothie instead.
For a creamier texture, use a frozen banana.
240 milliliters Unsweetened Almond Milk 24 grams Chocolate Protein Powder
45 grams Frozen Cauliflower
1/2 Zucchini (chopped, frozen)
1 Banana (divided)
16 grams Almond Butter
10 grams Cacao Powder
12 grams Chia Seeds
31 grams Raspberries
15 grams Granola (for topping, optional)
Fat 24g Polyunsaturated 4g Monounsaturated 8g Carbs 59g Fiber 19g Sugar 22g Protein 33g Cholesterol 4mg Sodium 223mg Vitamin A 788IU
Amount per serving
Calcium 755mg Iron 6mg Vitamin D 101IU Vitamin E 6mg Vitamin K 13μg Vitamin B6 0.9mg Folate 101μg Vitamin B12 0.6μg Magnesium 309mg Zinc 3mg Selenium 12μg
Vitamin C 50mg