Recipes for Mental Health: Salmon Avocado Salad to Boost Your Mood

Are you feeling depressed and anxious? Are your stress levels going high? Don’t fret! Boost your mood with food. During the pandemic, many people have struggled or are still struggling with mental health.

Being a mom and working woman, I have experienced the same at the start of the pandemic. Mood swings, less physical activity, and workload, I became angry on little things, like a bomb about to explode.

One day I realized something is wrong with me. I asked myself; Isn’t it unfair for my family and me? Is it normal? Remember, being hard on family and friends and less tolerance isn’t a good sign for your mental health.

So, if you are experiencing the same as me, how would you overcome the stressful situation? Wouldn’t it be a great idea to benefit from foods packed with nutrients that work as excellent antidepressants to relieve stress?

Can you beat stress and anxiety with food? Is there any connection between food and mental health? Yes, the way we eat does influence our brain health. Anxiety and stress are what I left behind in 2020. Now it’s new me with well-defined goals and plans.

Yes, it’s a misconception that food is essential for physical health only. It does affect your mental health. Yes, you heard that right. Food packed with healthy nutrients helps to revive our energy, improve our focus, and contribute to overall well-being.

Do you know eating a handful of nuts daily (or add them to smoothies and granola), incorporating seafood like salmon rich in omega-3 twice a week in your diet, and drizzling extra virgin olive oil over your favorite salads can improve your mental and physical health?

Let’s incorporate foods that promote recovery from depressive disorders in our daily routine. Let’s feel good with food.  Want to know how? Stay with us!


Antidepressant nutrients

·      Omega-3 fatty acids

·      Vitamin A

·      Vitamin B-12

·      Vitamin C

·      Iron

·      Potassium

·      Zinc

·      Magnesium

·      Thiamine

Mental Health Foods

·      Fish & other seafood, especially salmon, tuna, and mackerel

·      Beans

·      Avocado

·      Extra Virgin Olive Oil

·      Kale

·      Chia seeds

·      Cashews

Today, I am here to share one of my favorite recipes that I have prepared a few months back that has positively impacted my mental health.

Quick and Easy Salmon Avocado Salad

It’s time to reveal the recipe name. It’s none other than a salmon avocado salad bowl. Let’s look into recipe ingredients and instructions.



  • 2 (4-ounce) salmon filets, cooked

  • 4 cups fresh spinach

·       1 large tomato, diced, seeds removed

  • 1 avocado, diced

  • 1/4 cup toasted walnuts (roughly chopped)

  • 2 tbsp. Olive oil

  • 1 lemon zest

  • 2 Tbsp. lemon juice

  • Black pepper (to taste)


  1. Place salmon, tomato, spinach, avocado, walnuts in a medium bowl and toss gently to combine.

  2. It’s time to prepare the salad dressing. Take a small bowl and add lemon juice, lemon zest, olive oil, and pepper.

  3. Toss dressing with the salmon and vegetables. Salmon Avocado salad is ready to serve. Serve fresh.

Salmon is an excellent source of omega-3 FAs (fatty acids), Vitamin D, Vitamin B, and other essential nutrients that support mental health. While food doesn’t necessarily fight depression, it may improve the brain’s overall functioning and stabilize mood. Fuel your body with brain-healthy foods.

I have tried many recipes during this lockdown. Before the pandemic, I seldom cooked. But after trying so many easy and quick to prepare recipes during the past year, I must say, I do love the whole process.

Gathering ingredients and then making different meals from the same ingredients just by twisting them. I love it. This creativity relaxes my mind, and I feel content deep inside. It works like therapy, a stress buster.

Ready to give it a go?

Where private practice meets
A Space Between provides flexible co-working office spaces for rent to therapists and other professionals in Singapore.
A Space Between is a destination for mental health therapy activities. Counsellors utilise our many conducive therapy rooms for consultations. Located conveniently downtown and offering your independent therapists rent by the hour, we house many professional mental health practitioners, including LGBTQ+ friendly ones. To find out more about the therapists practising in A Space Between, write to us at [email protected].
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