Chef Michael's Stress Reducing Menu

Chef Michael’s Stress Reducing Menu

Start the Day:

Breakfast Parfait

6 oz low-fat yogurt (1 container)
1/4 cup granola
1/2 cup seasonal fruit (We’ll use berries)

Layer 1/2 the yogurt in a glass or a cup, top with 1/2 the fruit and then 1/2 the granola.
Repeat the layers with the remaining ingredients.
For variety, change the fruit with the seasons or use dried fruit and use unsalted dry roasted nuts instead of granola.

 

Continue the Day:

Fruit, Fruit, Fruit!!!!

Snack on a couple pieces throughout the morning. Oranges are PACKED with vitamin C that strengthen our immune system and lower stress hormones.

Oatmeal, a comfort food that makes us feel good, increases serotonin levels, a natural calming chemical in our bodies. Quick cooking oatmeal is a great way to get our fiber in a quick meal.

Quick Oatmeal

1/3 cup quick oatmeal
2/3 cup water
1/4 pumpkin pie spice
pinch of salt
2 tablespoons unsalted sunflower seeds or chopped almonds

Boil the water and add the oatmeal, salt and the pumpkin pie spice.
Continue cooking for 1 minute.

Top with the sunflower seeds or almonds and enjoy.
 

 

Mid-Day:

It may seem like there is no time to plan meals for the week but it is actually time invested in making you feel better, all day, every day!

Mediterranean Chicken Wrap

1 whole grain tortilla (sandwich wrap)
1 cup mixed salad greens
6 fresh basil leaves
1/2 cup cooked chicken breast, cut into strips

1 teaspoon Italian seasoning
2 tablespoons sun dried tomatoes julienne
6 black olives, pitted and chopped
2 tablespoons feta cheese, crumbled

Lay the greens & basil on the tortilla, leaving a 1 1/2 inch border around the edge.
Toss the chicken, tomatoes, olives and feta cheese together and place on top of the greens.
Fold the end of the tortilla that is closest to you over the top of the filling.
Fold in the left and right sides and roll the tortilla over tightly to close.
Wrap tightly in foil and keep cold for lunch!
Squeeze a lemon wedge just before digging in.

 

Afternoon Snack:

Time for something Crunchy!
This releases a tense clenched jaw and just makes us feel a bit calmer.

1-2 cups carrot and celery sticks
1/4 cup hummus