Almost half of Brits have reported suffering from high levels of anxiety, compared to just 21 per cent last year. And while some stress is essential for survival, it can have a damaging effect on the body in the long-term.
Changing what and how you eat can make a big difference to your levels of anxiety, according
to leading medic and author, Dr Michael Mosley.
He has written bestselling book The Fast 800, which explains how to combine rapid weight loss and fasting for long-term health.
Dr Mosley says: “Intermittent fasting, like my 5:2 diet, has been shown to help reduce stress, possibly by boosting levels of your brain-derived neurotrophic factor (BDNF). This protects against the toxic effects of stress.
“BDNF is a protein that in turn stimulates the creation of new brain cells and new brain cell connections. It is also a natural anti-depressant.”
Dr Mosley believes that having a low-carb, high protein Mediterranean-style diet is also key.
He says: “Studies have shown that going on a Med diet can reduce anxiety and depression.
“No one knows exactly why this is, but some of the components – like olive oil – have
a well-established anti-inflammatory effect.
“There is mounting evidence to suggest that depression may be linked to inflam-mation caused by the immune system reacting to stress.”
To feel the benefits of Dr Mosley’s anti-anxiety diet, try these delicious low-calorie recipes.
Warm berry compote with yoghurt
Serves 2 (190 calories per serving)
- 100g mixed frozen berries, any variety
- 2 soft pitted dates, finely chopped
- 200g full-fat live Greek yoghurt
1 Put the frozen berries and dates in a pan and heat gently for 3–5 minutes, or untilthe fruit has thawed and warmed, stirring regularly. Add a splash of water if needed, to help the fruit soften.
2 Divide the yoghurt between two bowls and spoon the warm compote on top.
Chicken tikka masala
Serves 2 (427 calories per serving)
- 1 tbsp tikka curry paste
- 4 tbsp full-fat Greek yoghurt
- Pinch of sea salt
- 2 boneless, skinless chicken breasts (around 350g), cut into roughly 3cm chunks
- 1 tbsp coconut or rapeseed oil
- Fresh coriander, to serve (optional)
- ½ red chilli, sliced, to serve (optional)
FOR THE MASALA SAUCE:
- 1 tbsp coconut or rapeseed oil
- 1 medium onion, peeled and finely chopped
- 2 garlic cloves, peeled and crushed
- 15g fresh root ginger, peeled and finely grated
- 2 tbsp tikka curry paste
- 1 tbsp tomato purée
- Steamed greens or cauliflower rice, to serve
1 Combine the curry paste, yoghurt and 2 generous pinches of sea salt in a bowl. Add the chicken and mix until well coated. Cover and leave to marinate in the fridge for at least 1 hour, preferably longer or even overnight.
2 Around 15 minutes before you are ready to serve, make the sauce. Heat the oil in a large non-stick saucepan over a medium heat. Add the onion and fry gently for 5 minutes, or until softened, then stir in the garlic, ginger and curry paste and cook for another 1½ minutes. Pour 300ml water into the pan, stir in the tomato puree and bring to a simmer. Cook for 5 minutes, then remove the pan from the heat and use a hand blender to blitz the sauce. Set aside.
3 Heat the remaining oil in a large non-stick frying pan over a medium–high heat and fry the marinated chicken for 3 minutes, or until lightly browned, turning regularly.
4 Add the prepared sauce to the pan and bring to a simmer. Cook for 3–4 minutes, or until the chicken is
thoroughly cooked, stirring constantly. Add a splash of water if the sauce is too thick. 5 Sprinkle with the coriander and chilli, if using, to serve.
Salmon salad bowl
Serves 2 (542 calories per serving)
- 25g wholegrain brown rice or a brown and wild rice mix
- 75g frozen edamame beans or peas
- 2 x 120g salmon fillets
- 1 tsp sesame seeds
- Pinch dried chilli flakes (optional)
- 2 large handfuls young spinach leaves or
- mixed baby salad leaves
- ½ avocado, stoned, peeled and chopped
- 1 medium carrot, trimmed and grated
- 2 spring onions, trimmed and finely sliced
- 4 radishes, trimmed and sliced
- Lime wedges, to serve
- For the soy and lime dressing:
- 2 tbsp dark soy sauce
- 1 tbsp sesame oil
- 1 tsp fresh lime juice
- 1 tsp runny honey
1 Preheat the oven to 200C/fan 180C/Gas Mark 6 and line a baking tray with foil.
2 Half fill a small saucepan with water and bring to the boil. Add the rice and cook for about 20 minutes, or until tender. Add the edamame beans or peas and return to the boil, stirring. Drain immediately.
3 To make the dressing, combine the soy sauce, sesame oil, lime juice and honey in a small bowl and whisk well.
4 Place the salmon, skin-side down, on the prepared tray and drizzle with 2 tsp of the dressing. Sprinkle with the sesame seeds and chilli flakes, if using. Bake for 10–12 minutes, or until just cooked.
5 Divide the rice and beans or peas between two bowls. Add the leaves and arrange the avocado, carrot, spring onions and radishes alongside. Flake the salmon into the bowl (leaving the skin behind), drizzle with the rest of the dressing and serve with lime wedges.
Thai curry with prawns
Serves 2 (376 calories per serving)
- 1 tbsp coconut or rapeseed oil
- 1 red pepper, deseeded and cut into chunks
- 4 spring onions, trimmed and thickly sliced
- 20g fresh root ginger, peeled and finely grated
- 3 tbsp Thai red or green curry paste
- 200ml coconut milk
- 100g mange tout or sugar-snap peas, halved
- 1 red chilli, finely sliced
- 200g cooked peeled prawns, thawed if frozen
1 Heat the oil in a large non-stick frying pan or wok over a medium–high heat and stir-fry the pepper for 2 minutes. Add the spring onions, ginger and curry paste and cook for 1 minute more, stirring.
2 Pour the coconut milk into the pan and bring to a gentle simmer.
3 Add the mange tout or sugar snap peas and chilli, if using. Return everything to a simmer and cook for a further 2 minutes, stirring regularly.
4 Add the prawns to the pan and heat for 1–2 minutes, or until hot. Add a splash of water if the sauce thickens too much.
5 Serve with some piping hot freshly cooked cauliflower rice.
Blueberry pancakes
Serves 2 (284 calories per serving)
- 75g wholemeal self-raising flour
- 15g porridge oats (not jumbo)
- 1 large egg
- 100ml full-fat milk
- 125g blueberries
- 2 tsp rapeseed or coconut oil
1 Place the flour and oats in a bowl, make a well in the centre and break the egg into it. Pour in half the milk
and, using a whisk, beat everything together to form a thick batter. Add the remaining milk and beat until the batter is smooth.
2 Tip the blueberries into a separate bowl, keeping some aside for garnishing later, and lightly crush with the back of a spoon before adding to the batter and mixing well.
3 Brush a large non-stick frying pan with a little of the oil and place over a medium–high heat. Spoon a sixth of the batter in a loose heap on one side of the pan and allow to spread gently. Add two more spoonfuls in the same way. Cook for 2 minutes, or until small bubbles appear on the surface and the top is beginning to set, then carefully flip over and cook on the other side for 1-2 minutes.
4 Transfer the pancakes to a warm plate and cook the remaining three pancakes in the same way. Serve with the reserved blueberries.
Chicken goujons with parmesan crumb
Serves 2 (399 calories per serving)
- 1 medium egg
- 50g Parmesan, grated
- 25g quick-cook polenta
- ½ tsp dried thyme
- ½ tsp paprika (not smoked)
- Sea salt and black pepper
- 2 boneless, skinless chicken breast fillets (around 400g),each cut into 4–5 thin strips
- Lemon wedges, to serve
- Mixed salad or steamed sliced courgettes, to serve
1 Preheat the oven to 200C/fan 180C/ Gas Mark 6. Line a large baking tray with non-stick baking paper.
2 Whisk the egg in a medium bowl until smooth. In a separate bowl, combine the Parmesan, polenta, thyme and paprika with some fine sea salt and a good grinding of black pepper. Scatter half the mixture over a large plate.
3 Dip the chicken strips, one at a time, into the egg then coat in the Parmesan crumb. Top up the
crumbs on the plate when the first batch is used up.138208672551
4 Bake the goujons for 12–14 minutes, or until crisp and golden brown.
5 Divide between two plates and serve with a squeeze of lemon.
