Behind the scenes of Selah Nutritional Therapy, I know that the food on your plate can shape your mood, your energy, your focus—and your future. That’s why this resource project was born: to create a powerful, practical collection of recipes and resources centered around foods that benefit mental health. Every food in this list was carefully chosen for its specific, proven ability to support brain function, reduce inflammation, balance mood, and enhance energy. These are all things I see in practice that so many women need.
Understand how Selah Nutritional Therapy came to be here: Food as Mental Health Medicine
What foods belong in a Quiet Mind Kitchen?
Every single ingredient in this project was hand-selected based on its unique ability to support mental health. We’re not just talking about generic “healthy” foods—we mean very specific ones, chosen for their nutritional profiles and the tangible ways they support your brain, mood, and energy levels. These foods support the nervous system, promote calm, improve sleep, reduce brain fog, and help the brain adapt to stress.
Take rainbow Swiss chard, for example. It’s not just a leafy green—it’s rich in magnesium and potassium, both of which calm the nervous system and help regulate mood. Or consider grass-fed beef, which provides highly bioavailable iron and B12, essential for clear thinking and stable energy. We even include vibrant ingredients like wild blueberries, pasture-raised egg yolks, and sardines—each a powerhouse in its own right, targeting oxidative stress, neurotransmitter balance, and inflammation.
We also emphasize culinary fats like ghee and extra virgin olive oil, not just for flavor, but for their anti-inflammatory effects and ability to help your body absorb fat-soluble brain-boosting nutrients like A, D, E, and K.
Where grains are used, we use organic wheat flours—sometimes sprouted or soured to reduce their impact on blood sugar and improve digestibility. And when it comes to dairy, we choose real, full-fat, high-quality options over processed or imitation varieties. The result is food that satisfies, heals, and comforts all at once.
Related: 10 Nutrients you need to fight depression
What to expect from mental health focused recipes:
- Deeply nourishing yet easy to prepare, even for those feeling burned out or overwhelmed.
- Rooted in traditional cooking methods, like souring grains or using bone broth, to support gut health and digestion. Also, I’m a pastry chef first- nutritionist second. We’ll have plenty of delicious desserts as well.
- Full of whole, brightly colored produce, chosen for their antioxidants, polyphenols, and minerals. This supports everything from mood stability to energy production. Every color represents a different antioxidant, and your brain loves variety. Expect to see vibrant foods like pomegranates, red cabbage, dark leafy greens, and citrus.
- Seasonally inspired, so they’re not only better tasting but more nutrient-dense and aligned with your body’s natural rhythms.
- Mineral-Rich Ingredients– Magnesium, zinc, potassium, selenium, and iron play major roles in emotional stability and energy. You’ll see foods like pumpkin seeds, shellfish, beets, and high-quality meats, all selected for their nutrient density.
- Balance and Pairing– Recipes will be built around the concept of blood sugar balance, using protein, fat, fiber, and slow-digesting carbs. This helps keep your energy steady and mood more consistent throughout the day.
- Plenty of Healthy Fats– Think extra virgin olive oil, avocado oil, pastured ghee, and omega-3-rich fish. These anti-inflammatory fats help stabilize mood and support your brain’s structure.
These recipes were designed with real life in mind—especially if you’re someone who feels tired, anxious, burned out, or just not quite yourself. They use high-quality ingredients, yet they’re still manageable for those who feel overwhelmed or pressed for time.
Related: How to romanticize cooking dinner
What you won’t find in a Quiet Mind Kitchen:
Just as important as what is included is what you’ll find limited or excluded in this project. These ingredients can disrupt blood sugar, trigger inflammation, or interfere with mental health:
- High Fructose Corn Syrup
These wreak havoc on energy levels and mood stability. You’ll find low-sugar or naturally sweetened options using fruit, raw honey, or maple syrup—used sparingly and wisely. - Food Dyes and Artificial Additives
These have been linked to hyperactivity, anxiety, and mood disorders. Our ingredient list will stay clean and whole-food based. - Highly Processed Oils
Industrial seed oils like soybean or canola oil are known to contribute to inflammation. Instead, we’ll lean on nourishing fats like olive oil, coconut oil, and ghee. - Non-Organic Wheat
While not all gluten is problematic, non-organic wheat is often sprayed with chemicals like glyphosate. We’ll prioritize organic, sprouted, or ancient grains when they’re included—and many recipes will be naturally gluten-free.
Instead, we’ve leaned into natural sweetness from fruits or a touch of raw honey or maple syrup. We also want to draw flavors from herbs, spices, and real food. We’re not trying to make you chase a diet trend. We’re helping you build sustainable wellness that starts at the cellular level and extends into your everyday life.
Related: How to bake healthier: 9 essential baking alternatives
Final thoughts:
I remember the days, laying in bed not able to do basic human things (like cooking). I know not everyone will have the capacity to cook 3 homemade meals from scratch. There are going to be 3 types of people who use this content. I want to provide a resource that can flex with you- whatever stage you are in. Some of the recipes are used as a way to teach fundamental cooking techniques to help you be more efficient in the kitchen. We can dive into why you may choose a soft, lower moisture tomato for making bruschetta, or easier ways to cut a bell pepper.
Some recipes will promote self care while we go the extra mile to make a food both nourishing and beautiful. Also, there will also be plenty of recipes or meal ideas that can support you in the worst days of your journey.
Related: Self care for depression: 10 things you need to try
This project is for anyone who wants to feel more like themselves again—clear-headed, grounded, content, and calm. Whether you struggle with anxiety, low energy, depression, or simply want to support your mental health for the long haul, these recipes are rooted in real science and real-life healing.
It’s time for the right support. Let’s nourish it well—one beautiful, intentional bite at a time.
This post contains affiliate links, which means I may receive a small commission at no extra cost to you. I do not recommend products that I have not personally vetted.
