A feel-good recipe: nerve-boosting tofu balls
When stress takes over the day, quick and healthy recipes are what you need. These tofu balls are nerve-boosting, rich in protein and ready in under 30 minutes. Ideal for avoiding emotional eating and for nourishing yourself more mindfully during stressful times.
Food for the nerves in stressful times
When stress strikes, many people reach for sweets or fast food – often out of habit or as a form of emotional eating. But there's another way: Homemade tofu balls are a healthy, nerve-supporting alternative, perfect for an office lunchbox or as a quick dinner after a long, demanding day.
Recipe: tofu balls video guide
Method
- Press the tofu well between kitchen paper, then roughly dice.
- Grind the oats into a fine flour.
- Mix the chia or linseed with 2 tbsp. water and leave to swell for 5 minutes.
- Roughly chop the parsley.
- Slice the garlic.
- Put all the ingredients into a food processor and blend into a sticky mixture. Small pieces can remain if preferred.
- Shape into walnut-sized balls with your hands.
"Serve immediately" option
Pan-fry in 2-3 tbsp. oil for about 8 minutes until golden. Combine with sides as desired.
"Make ahead" option
They'll keep for 3-4 days in the fridge or 1-2 months in the freezer. To bake from frozen: place on a baking tray, brush with a little oil and bake at 200°C (top and bottom heat) for about 20 minutes until golden.
Nerve-boosting ingredients and their benefits
system. Together they create genuine nerve-enriching food that can ease acute stress symptoms while acting in a preventive way to bring greater ease to everyday life.
- Tofu is rich in protein and magnesium. Protein keeps blood sugar steady, while magnesium relaxes the muscles and has a calming effect on the nervous system.
- Chia seeds provide omega-3 fatty acids, which reduce inflammation and improve stress resilience. Their fibre helps maintain stable energy and blood sugar levels.
- Oats are packed with B vitamins and complex carbohydrates that support a steady mood and keep blood sugar constant – ideal to prevent stress swings.
- Sunflower seeds are small powerhouses containing magnesium, vitamin B1 and tryptophan. They support the production of serotonin – our feel-good messenger.
- Garlic has antioxidant effects and supports circulation. It's anti-inflammatory and perfect for giving your body something good during stressful phases.
Serving ideas for every season
The tofu balls lend themselves to many combinations and can be easily turned into a balanced meal to match the season.
Spring and summer
- With lemon-dill yoghurt, cucumber-avocado salad and quinoa: fresh, light and rich in vitamins C and E and magnesium
- With grilled vegetables and a lemon-tahini dressing: creamy, savoury and full of antioxidants and minerals
- With a cold bulgur salad (tabbouleh) and hummus: oriental lightness with plenty of protein and vitamin C
Autumn and winter
- In a tomato sugo with wholewheat spaghetti: classic, filling and rich in lycopene and magnesium
- With a creamy mushroom sauce, wholegrain rice, spinach and thyme: earthy soul food with calming herbs
- With a pumpkin-coconut curry and quinoa: warming, antioxidative and packed with beta-carotene
Cooking mindfully with an element of stress relief
It's not just the meal that soothes – the preparation does too. Shaping the balls has an almost meditative quality: The tactile feeling and rhythmic movement can help quieten the mind, much like kneading or painting, creating a small but helpful anti-stress effect even before the balls reach the pan.
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