A Delicious Salad Recipe to Calm Anxiety

  • Hannah Aylward
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A Delicious Salad Recipe to Calm Anxiety

By Hannah Aylward


The importance of mental health should not be overlooked. According to data from the National Institute of Mental Health, about 38 percent of girls ages 13 through 17, and 26 percent of boys have an anxiety disorder.


According to Google Trends, the number of anxiety web searches has nearly doubled over the last five years. These numbers are heartbreaking.

Try this Class: Yoga for General Anxiety


Western medicine tends to separate the body into different parts and systems. With this comes a separation between brain/mental health and physical body. However, we know that the gut is now being referenced as a “second brain” which can affect mood, energy levels, libido, and creative output. Our gut bacteria produce different metabolites, some of which are peptides (little protein groups). These neurotransmitters get through the gut and affect our moods, brains, and hormone balance. Newer studies show our microbiome can also influence other emotions like anxiety.


Optimized gut health improves depression by reducing inflammation and boosting hormones like serotonin. About 95 percent of this feel-good neurotransmitter, in fact, comes from the gut.

See This » Gut Health: The Roundup


Treating anxiety takes a comprehensive and holistic approach including managing sleep and stress levels, optimizing exercise, fueling with proper nutrition, and maintaining gut health.


Some of the strongest tools for managing anxiety include:

  • Meditation
  • Deep breathing
  • Eight hours of quality sleep every night
  • Yoga
  • A gut-health supportive diet


To work in conjunction with Sarah Kline’s latest newest yoga class for General Anxiety Disorder, here is a delicious, anti-anxiety lunch for you to enjoy.


A Bountiful, No-Anxiety Salad

One of the biggest tips for managing anxiety with food is keeping blood sugar levels balanced. To do this properly, all meals should contain high-quality protein, healthy fats, fiber, greens, and loads of nutrients.

Serves 1


  • Organic greens of your choice (the greener the better!)
  • ¼ c Jerusalem artichoke, thinly sliced
  • ¼ c jicama, julienned
  • ¼ c asparagus, sliced diagonally
  • ¼ c radishes, thinly sliced
  • ¼-½ avocado, sliced
  • 3-5 ounces wild-caught, baked salmon

Add all ingredients into a large bowl to combine.

Simple, delicious all-purpose dressing:


  • ¼ cup of extra-virgin olive oil
  • 2 tablespoons of freshly squeezed lemon
  • 1 tsp apple cider vinegar
  • ½ teaspoon of Himalayan sea salt

Combine all ingredients in a small bowl or mason jar and mix well. Pour over salad and enjoy.


**We recommend that you do not rely solely on the information presented and that you always read labels, warnings, and directions before using or consuming a product. You should consult your health care professional before making any changes to your regular health care routine.

Hannah Aylward

Hannah Aylward is a Certified Health Coach, nutrition consultant, fitness instructor, healthy living expert, and founder of HAN. She helps both men and women around the world lose weight, heal skin disturbances, balance hormones, heal gut imbalances and feel at home in their bodies through healthy eating, movement, mindfulness and positive self-talk. Her goal is to help others “learn the tools that they need to live the lives they deserve”. Get to know her by visiting her website and following her on Instagram, Facebook and Twitter.

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