This May, we’re celebrating Mental Health Awareness Month by focusing on the powerful connection between what you eat, how you move, and how you feel. Food is more than fuel, it can help reduce stress, boost mood, and improve focus. We’ve curated recipes packed with nutrients that support brain health and sustained energy, perfect for pairing with your favorite workouts or simply staying grounded during a busy day.
🥣 Blueberry Walnut Overnight Oats
Ingredients:
- ½ cup rolled oats
- ½ cup milk or plant-based milk
- ¼ cup Greek yogurt
- ½ cup blueberries (fresh or frozen)
- 2 tbsp chopped walnuts
- 1 tsp chia seeds
- ½ tsp cinnamon
- 1 tsp honey or maple syrup (optional)
Instructions:
Combine all ingredients in a jar or bowl. Stir well, cover, and refrigerate overnight. In the morning, give it a stir and enjoy cold or warmed.
🥗 Salmon & Avocado Salad
Ingredients:
- 4 oz cooked salmon (grilled, baked, or canned)
- 2 cups mixed greens
- ½ avocado, sliced
- ½ cup cherry tomatoes, halved
- ¼ cucumber, sliced
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
Arrange greens on a plate. Top with salmon, avocado, tomatoes, and cucumber. Drizzle with olive oil and lemon juice. Season with salt and pepper.
🍫 Dark Chocolate Energy Bites
Ingredients:
- 1 cup oats
- ½ cup natural peanut or almond butter
- ⅓ cup honey or maple syrup
- 2 tbsp cocoa powder
- ¼ cup dark chocolate chips
- 1 tbsp chia seeds
- 1 tsp vanilla extract
Instructions:
Mix all ingredients in a bowl. Roll into 1-inch balls and refrigerate for 30 minutes. Store in an airtight container in the fridge.
🍵 Matcha Green Smoothie
Ingredients:
- 1 tsp matcha powder
- 1 banana
- ½ cup spinach
- ½ cup frozen mango or pineapple
- 1 cup almond milk or other milk of choice
- 1 tbsp nut butter (optional)
Instructions:
Blend all ingredients until smooth. Serve immediately
These recipes are designed to help you feel good from the inside out.
With love and gratitude,
Jess and the Empower Team!
