4 Ingredients and 4 Recipes for the Depressed Brain

Egg, broccoli, and turkey scramble breakfast skillet (serves 2–4)

Ingredients

• 6 eggs
• 1 lb. ground turkey
• Head of small broccoli florets (if buying the bag of florets, break into smaller bits)
• 1–2 handfuls of baby spinach
• Garlic powder
• Onion powder
• Smoked paprika
• Red pepper flakes
• Salt
• Pepper
• Green leafy vegetables (spinach)
• Extra virgin olive oil
• Juice of 1 lemon
• Optional add-ins: shredded cheese (mozzarella, cheddar, Colby jack, or Mexican blend)

Directions

1. Preheat oven to 400°F (204°C).
2. Toss broccoli florets on a sheet pan with olive oil, salt, pepper, red pepper flakes, and lemon juice, and roast to your liking (about 10–15 minutes depending on the size of the florets).
3. When the broccoli is almost done roasting, begin heating oil in a cast iron skillet
4. Once heated, add ground turkey to the skillet and break it up with a wooden spoon.
5. Season meat with garlic powder, onion powder, and smoked paprika to taste.
6. Remove the broccoli florets from the oven and add to the skillet along with baby spinach, stir to combine (if using cheese, now is the time to add).
7. Crack the eggs into the skillet and cook covered for approximately 7–9 minutes.
8. Remove from heat, and season with salt and pepper.
9. Top with your favorite garnish and condiment (I do scallions and Frank’s Red Hot).
10. Serve warm.

B-Licious smoothie (serves 1)

Ingredients

• Generous splash of your favorite almond milk (about 1/3 cup)
• 1–2 bananas, broken into pieces
• 1/4–1/2 cup blueberries depending on size (best if frozen!)
• 1 handful of baby spinach
• Ice
• Whey protein powder (optional — vanilla is my favorite)

Directions

Add all ingredients to a blender (adjust measurements depending on blender size) and blend to the consistency of your liking.

If too thick, feel free to add water or more almond milk.

Country chicken leafy green salad (serves 2–4)

Salad

• Boneless skinless chicken thighs (2–4)
• Tuscan Kale
• Avocado, pitted and sliced
• Carrots, shredded or sliced into thin medallions
• Red onion, sliced thin
• 1 lemon
• Pumpkin or sunflower seeds
• Whole grain Dijon mustard
• Panko bread crumbs (you can find these gluten-free at most grocery stores)
• Garlic powder
• Onion powder
• Smoked paprika
• Dash of cayenne pepper
• Salt
• Pepper
• Vegetable oil
• Extra virgin olive oil

Dressing

• 1 clove garlic, minced
• 1/4 cup red wine vinegar
• 2 tbsp. Dijon mustard
• Lemon juice
• Salt
• Pepper

Directions

1. Wash and dry the kale, add to a bowl, massage with extra virgin olive oil, season with salt and pepper, and toss.
2. Add the avocado, red onion, carrot, and seeds to the bowl of kale.
3. Cut the raw chicken into cubes and toss in a separate bowl with salt and pepper.
4. Add a few heaping tablespoons of whole grain dijon and turn with a spatula until chicken is coated.
5. In a shallow dish, combine 1–2 cups of panko, garlic powder to taste, onion powder to taste, smoked paprika to taste, and a dash of cayenne.
6. Begin heating the vegetable oil in a skillet over medium heat.
7. Add the chicken to the shallow dish and press into breadcrumbs until well-coated.
8. Once the oil is heated, add chicken and cook on all sides until golden brown/dark brown and the chicken is cooked through. Remove from the heat and let sit.
9. Once the chicken is no longer piping hot, add to the salad bowl, and squeeze lemon juice over the bowl.
10. Mix all dressing ingredients together, add however much you want to the salad, and toss. (Feel free to use your favorite dressing! I’ve found this pairs great with Caesar or bleu cheese dressings as well.)

Asian-inspired salmon, braised baby bok choy, cilantro-lime brown rice (serves 4)

Sauce

• 1 1/2 tsp. orange juice
• 1/4 cup coconut aminos
• 1/4 cup of soyaki
• 2 cloves garlic, minced
• 2 tsp. grated ginger
• 1/2 tbsp. sesame oil
• 1/2 tsp. fish sauce
• Pinch of salt and pepper
• Juice of half a lime, full lime if desired

Salmon

• 4 salmon fillets
• Extra virgin olive oil
• Salt
• Pepper

Cilantro-lime rice

• 1 cup brown rice
• Cilantro
• Juice of 2 limes
• Salt
• Pepper
• Scallions

Braised baby bok choy

• 1 tbsp. olive oil
• 1 lb. baby bok choy
• 3/4 cup vegetable or chicken broth
• 1 tbsp. soy sauce
• 2 tsp. minced ginger
• 1 tsp. minced garlic
• Sliced scallions to garnish, optional

Directions

1. Cook brown rice according to the package.
2. Season with salt and pepper.
3. Squeeze the juice of one lime and toss to combine, add second lime if desired.
4. Cover and move to the side to keep warm.
5. Combine all sauce ingredients in a small saucepan and heat to a simmer.
6. Pat salmon dry, rub with a drizzle of olive oil, and season with salt and pepper.
7. Add a drizzle of olive oil to a cast iron skillet and heat to medium-high.
8. Add the salmon skin side down and cook undisturbed for about 5–6 minutes.
9. While the salmon cooks, spoon some of the sauce over it.
10. Flip the salmon and cook to your liking, about 6–8 minutes, more or less depending on how rare you like it.
11. Remove from heat and cover with tin foil to keep warm.
12. Cut the bok choy in half and rinse under cold water to rid of any dirt.
13. In a large saucepan heat oil over medium-high heat.
14. Add the bok choy flat side down and sear undisturbed until golden brown.
15. In a separate bowl combine broth, soy sauce, ginger, and garlic.
16. Pour the broth mixture over the bok choy, cover, and cook for 5–7 minutes.
17. Once the bok choy is tender enough to pierce with a knife, remove it from the pan.
18. Plate the bok choy, rice, and salmon and garnish with sliced scallions, pouring any excess sauce over the dish.