Discover 5 delicious and easy-to-make adaptogen-based recipes that can help you reduce stress levels. With ingredients like ashwagandha, rhodiola, and maca, these recipes will not only be delicious but also promote relaxation and calmness.

A lot can go through your mind these days. From worries about finances, physical and mental health, relationships, job security and general uncertainty, Americans report a long list of worries, according to recent survey data from the American Psychiatric Association. Developing coping mechanisms such as sleep, meditation and exercise is the key to reigniting stress. But you may have seen your favorite influencers calling it something else: adaptogens. “Certain plants contain adaptogen substances that help your body adapt to all kinds of stress,” says Lindsay Delk, RDN, of Food & Mood Dietitian. These plants are rich in phytochemicals, such as phytosterols, alkaloids, and flavonoids, which work at a physiological level to affect your stress response. Nutrients In 2021. One mechanism is adaptogens, which “help regulate levels of cortisol—a hormone released during times of stress,” she explains.

There are many plants that are considered adaptogens, such as ashwagandha, rhodiola and maca, and each one may promote different benefits. “Adaptogens can be helpful for anyone looking to increase their resistance to stress, increase their energy levels, or support their immune system,” says Delk. If you feel like your life is full of stress, you’re burned out, or you have trouble sleeping, you may benefit from trying adaptogens, she says. That said, it’s good practice to check with your doctor first to make sure the adaptogen you’re considering won’t interfere with any medications you’re currently taking.

Adaptogen Based Recipes

Adaptogens can be added to your diet through food, such as in smoothies and drinks, sauces and energy bites. Here’s how to prepare delicious adaptogenic recipes, depending on what your body needs right now:

1. Ashwagandha-Infused Latte

try: Ashwagandha Latte from Hormones and Balance

This warm, soothing drink blends ashwagandha powder, cinnamon, and the plant milk of your choice with maple syrup or honey for a touch of sweetness.

“Ashwagandha is a powerful adaptogen that can have many beneficial effects on your body,” says Dalek. Used in traditional Ayurvedic medicine, she points to research in 2019 curious which found that taking at least 250 milligrams of the plant daily for eight weeks led to reduced feelings of stress (something that was verified by blood tests showing lower levels of the stress hormone cortisol) and better sleep quality than the placebo group. .

2. Rhodiola Rosea Smoothie

try: Chocolate Cherry Adaptogen Smoothie from We Make Pretty

For a refreshing, protein-rich breakfast, start your day on a calming note with this smoothie made with dark cherries and bananas, plant milk and yogurt, protein powder, and the adaptogens rhodiola rosea and ashwagandha.

Rhodiola rosea is a yellow-flowered herb that grows in Siberia and the eastern coastal regions of North America. Studies show that the medicinal plant may be effective at relieving anxiety, improving mood, reducing anger, reducing fatigue, and acting as an antioxidant and anti-inflammatory, according to a 2022 review in the journal Nature Medicine. molecules,

3. Maca Energy Bites

try: Mocha Maca Energy Balls from Moving On to Real Food

Made from a base of dates, protein powder, and almond butter, these bites get zip with the addition of brewed coffee, cocoa powder, and maca powder. They come together quickly using your food processor and can be stored in your freezer for an energy boost when you need it.

Not familiar with maca? “The root of the maca plant is sometimes known as Peruvian ginseng,” says Delk. According to 2022 research in the journal Maca, not only is maca an adaptogenic plant, but it is also considered a food because it contains protein, fiber, minerals, and fat. plants, and it is used for health conditions such as PMS and fatigue. “Maca is generally recognized as safe for most people,” says Delk. Because there’s some data that maca can also improve energy levels, she recommends consuming it earlier in the day so it doesn’t affect your sleep.

4. Holy Basil Pesto Pasta

try: Basil Holy Basil Pesto from Carmella Lauren Lemestre, R.A.C.

This recipe is packed with greens (holy basil, traditional basil, and spinach) and made silkier with pumpkin seeds and a generous amount of olive oil. Garlic and lemon juice provide a delicious punch. The good thing about pesto? It’s easy to make by whirling all the ingredients in a food processor. Toss pesto with the pasta of your choice, spread on whole-grain toast, or dollop on eggs.

Holy basil can be purchased as a fresh herb or as a supplement, says Delk. A sacred plant in India, it has been traditionally used to treat acute and chronic health conditions, as well as to relieve stress, according to a review published in . current neuropharmacology In 2021. The same review reports that some clinical studies suggest that extracts of holy basil (which typically contain more potent concentrations of the active ingredient than the fresh herb) have been shown to improve cognitive function. Has gone. One thing to keep in mind if you cook with holy basil is that it is not a complete replacement for regular basil in recipes,” says Delk. Holy basil has a more bitter and peppery flavor, while traditional basil is sweeter. She recommends using holy basil in curries and stir-fries.

5. Reishi Mushroom Hot Chocolate

try: Reishi Powered Adaptogen Hot Cocoa from Aviva Romm, MD

By whisking together your milk of choice with cocoa powder, reishi mushroom powder, cinnamon, and sea salt, and heating it on the stove, you can make a really decadent, soothing sip.

Reishi mushrooms have anti-inflammatory and antioxidant properties, and they may support your immune system, according to a 2020 study. medicines Which calls them “the most powerful adaptogens in nature”. That said, this is one supplement you may want to monitor carefully. “There are some nutritional benefits to eating reishi mushrooms because they contain fiber, vitamins, and minerals, but there may be some safety concerns when taking reishi mushroom supplements over a long period of time,” says Delk. The National Library of Medicine states that reishi mushroom powder may be safe to take for up to 16 weeks.

There’s less stress here…

Although adaptogens can be a great tool in your stress-management toolbox, keep in mind that they can’t do it all. Adaptogens don’t take away the stress that comes from a poor diet, difficulty sleeping, or unhealthy habits to calm you down. But adaptogenic herbs may be able to move the dial a bit for you. Delk recommends starting with a low dose and increasing gradually (if desired) once you understand how your body reacts.