June 09, 2020


This whole quarantine period got us into a whole new hobby: “cooking and eating”. I know most of us are guilty of this since the stuff we do at home is quite limited. It actually makes sense, because food can make us happy especially when we’re eating our favorite dish or dessert.

But sometimes most of our favorite comfort foods are unhealthy. Well, it doesn’t have to be that way. There’s a lot of healthy foods out there that will make you feel better during quarantine without feeling guilty. 

Here are our top picks for “feel good foods” that you should try at home PLUS a simple recipe to unleash the inner chef in you.

Top 5 Healthy Foods To Make You Feel Good

  • Berries
  • Start your day right by including berries into your breakfast. All types of berries are packed with essential nutrients that your body needs. When mixed together, imagine all the health benefits you’re getting. 

    Studies show that berries contain flavonoid anthocyanidin that can reduce inflammation associated with depression. It’s also high in fiber perfect for good digestion plus antioxidants for that glowing skin.

    “Morning Booster Smoothie”.


    • 1 cup of fresh mixed berries (strawberries, blueberries and raspberries)
    • 1 small banana
    • 1-2 scoops of whey protein powder
    • 1.5 cup of soymilk


    • Chop the bananas and strawberries into thin slices.
    • Mix all ingredients in the blender on high speed.
    • Upon serving, you may top it with some chia seeds or flaxseeds.

  • Greek Yogurt
  • You can replace greek yogurt over your good old whole milk for your calcium needs. Other than being an excellent source for calcium, it has probiotics that maintains good bacteria for a healthy gut. 

    When eaten regularly, you will help your body cut on unhealthy carbs and sugar that promotes weight gain and health risks. Greek Yogurt is also associated in aiding high blood pressure and type 2 diabetes. 

    “Icy Yogurt Recipe”


    • 3 cups frozen fruit of your choice
    • 2 cups greek yogurt
    • 1 tbsp vanilla extract
    • 1 tsp cinnamon
    • ¼ cup honey


    • Combine all the ingredients in the food processor. Mix for about 5 minutes or until the mixture is creamy.
    • Seal in an airtight jar and freeze. 
    • Serve with maple syrup or dried fruits.
  • Fish
  • Fish is no doubt a “superfood” because of it’s high protein content, great source of minerals: such as iron and zinc, and essential vitamins such as: B2 and D. According to American Heart Association (AHA), eating fish at least 2 times a week can help fight diseases. Fish is also low in calories, a perfect addition in maintaining a healthy diet.  

    Oily fishes like salmon and sardines are a good source of omega-3 fatty acids that promote brain function. If fresh fish is rarely available in your area, frozen fish or canned tuna are also a good alternative.

    “Spanish Sardines Pasta”


    • 250g wheat spaghetti
    • 1 small jar spanish sardines
    • 2 cloves sliced garlic
    • 1 sliced onions
    • 5 pcs chopped tomatoes
    • 1 tbsp olive oil


    • Saute oil, garlic and onions until translucent.
    • Add spanish sardines and chopped tomatoes. Saute for 5 minutes.
    • Add cooked pasta and mix well. Season with salt and pepper.
    • Garnish with parmesan and basil.

  • Quinoa
  • Quinoa was dubbed as the best gluten-free grain to substitute from other whole grains if you have gluten intolerance. This healthy food is packed with protein, amino acids and fiber. Health experts shared that quinoa contains an important molecule, quercetin, which is an effective antidepressant.

    It also has a low Glycemic Index of 53, which is good for blood sugar control. Daily intake of quinoa will improve your metabolic and overall health.

    “Quinoa Rice Salad”


    • 3 cups cooked quinoa
    • 1 finely chopped onions
    • 1 bunch blanched spinach
    • 1 chopped bell pepper
    • ½ cup chickpeas
    • 1/4 cup olive oil
    • ⅓ cup balsamic vinegar
    • Salt and pepper


    • Cook your quinoa just like rice.
    • In a bowl, mix oil, balsamic vinegar, salt and pepper.
    • Add all the vegetables and quinoa, mix well.
    • You may top it with some feta cheese. 

  • Green Tea
  • Green tea is loaded with antioxidants beneficial for brain function, weight loss, eliminating cancer cells and bad cholesterol. The key ingredient in green tea is caffeine, which acts as a stimulant that increases dopamine known as the “happy hormone”.

    A hot cup of green tea a day also improves good digestion and eliminates unhealthy food cravings. To improve the taste, an addition of lemon and honey works really well.

    How about you? What’s your favorite healthy food to feel good? Share it on the comments down below or reach us in our Escape socials via instagram and facebook page.


    Jocelle Marañon-Rebollar

    Escape Swimwear Team