Mindfulness Bites

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Mar 18

A mood-enhancing sandwich!

Makes two sandwiches


  • 1 small avocado, mashed into a paste
  • 2 slices of smoked salmon
  • 2 small beets, sliced
  • A handful of cashew nuts, roughly chopped
  • Juice of half a lemon
  • Salt & black pepper
  • 2 slices of oaty loaf


Take the mashed avocado and spread it on each of the slices of bread. You can then add a slice of smoked salmon to each and divide the cashew nuts and sliced beets between the two sandwiches. Drizzle on the lemon juice with a dash of salt and pepper and close the sandwiches.

Mindfulness Benefits

When we are lacking in the all-important B vitamins, we can become more prone to feelings of anxiety and stress. Avocados are an amazing source of a range of B vitamins! Avocados are also high in potassium and monounsaturated fat, which can help to keep your blood pressure down and promote feelings of calm.

Smoked salmon contains tryptophan, which helps to synthesise serotonin in the body. Serotonin is one of the most important chemical elements in the body for supporting and stabilising your mood!

Cashew nuts are high in magnesium, which is great for keeping feelings of anxiety at bay and thereby increasing your capacity for mindfulness.

When the liver is happy, the mind is better able to be happy! Beets are great for this as they help to alleviate the stress placed on the liver by helping with detoxification.

Not only does lemon juice energise you, but it can also enhance your mood. The scent of the lemon is particularly useful here, and studies show that inhaling this smell can lower feelings of anxiety, depression, fatigue and anger!

The oaty loaf, as the name would suggest, contains oats – a good mood food that is great for energy. Oats are rich in a variety of nutrients that help to keep stress levels down, and can also contribute to effective serotonin production.



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