If you are feeling depressed, it may be due to a nutrient deficiency. I personally believe that many mental health issues, as well as physical health problems, are caused by nutrient deficiencies or excessive oxidative stress. Both of these can be improved with a proper diet.
Thiamine is crucial for energy metabolism. A lack of thiamine, DHA, and vitamin D have all been implicated as potential causes or contributing factors to depression. Therefore, you may be able to alleviate or even cure depression by taking the following supplements:
- Thiamine: 5-50 mg
- DHA (from cold-pressed, hexane-free fish oil)
- Vitamin D: 2,000-3,000 IU
However, it’s important to note that supplements only work to a small degree compared to food and sunlight. This is due to factors such as adulteration, poor activity of supplements, and the supplemental forms being less biocompatible with the body.
Thiamine is generally found in high amounts in legumes and nuts, followed by grains. Teff is particularly high in thiamine compared to other grains. In fact, I often substitute 1/4 cup or more of teff flour in baked goods. The amaranth in this recipe is another superfood, high in selenium, which is necessary for detoxification.
If your depression is not alleviated after three months of incorporating high-thiamine foods into your meals, consuming seafood, and spending committed time in the sunlight, you should consider beginning a detoxification process. I can personally guide you through a detoxification regimen, which, if done correctly, can lead to a cure, though it may take several years and a series of detoxifications. Your gut is your second brain and only by optimal gut functioning can you feel mentally stable and even full of joy when life is difficult. Imagine, not even getting depressed about a sad situation!
In today’s world, with so many refined carbs found in commercial bread, tortillas, and baked goods, it is essential to make your own at home. Food manufacturing systems have replaced whole grains, which contain vital nutrients, with grains stripped of their bran, providing only empty calories that result in disease. Making baked goods at home may seem daunting and complex, but most recipes take only about 8 minutes to prepare. Some, like oatmeal wraps, take just 2 minutes to mix the ingredients. These wraps have a wonderful texture, develop a delightful sourdough flavor after a day, and are high in nutrients, including complete protein.
The best thing about crepe recipes is their versatility. For example, filling a crepe with leftover baked sweet potato and avocado creates a meal that is far more nutritious than anything you would find at a restaurant.
These are not vegan as I designed them to be appropriate for a small child who is not taking supplements. You can substitute soymilk for more thiamine in the recipe if you so desire.
Amaranth Teff Wraps
Equipment
- 1 blender or mixer
- 1 Cast iron skillet *should be seasoned
Ingredients
- 1/2 cup GF flour blend (2 tapioca: 1 sorghum : 1 brown rice : 1 garbanzo flour)
- 1/2 c teff flour
- 1/2 c amaranth flour
- 3/4 t salt
- 1/8 t guar gum
- 3/4 t baking soda
- 3 eggs
- 1 cup sheeps milk Can substitute cashew or coconut milk, sheep's milk is very fatty
- Scant 1/2 c water
Instructions
- Cook in hot coconut oil or ghee on medium heat till the sides are cooked and the entire wrap is covered in bubbles. Then flip. Each side should take about 2 minutes. Initially you want to turn your flame to medium high but then after 1 side is cooked on the first wrap, you may want to turn down the flame. If your oil ever smokes, it is bad, immediately take the pan off the heat for a few minutes. And if you can, start with new oil.
- To pour, pour in a spiral with some spaces between…then use a spatula to spread out. This way the batter does not get too thick.
- You can thin the batter with more water to make a thin crepe..or you can use your spatula to spread out the crepe even more in the pan…but really this batter resembles a pancake in density instead of a crepe. But with far more flexibility than a pancake.
Notes
Nutrient Data Table with %DV
| Nutrient | Amount | %DV |
|---|---|---|
| Fat | 8 g | 12% |
| Saturated | 3 g | 17% |
| Trans | 0 g | – |
| Monounsaturated | 2 g | – |
| Polyunsaturated | 1 g | – |
| Carbs | 39 g | 13% |
| Fiber | 3 g | 13% |
| Total Sugars | 1 g | – |
| Added Sugars | – | |
| Protein | 13 g | 25% |
| Cholesterol | 109 mg | 36% |
| Sodium | 350 mg | 15% |
| Calcium | 178 mg | 18% |
| Magnesium | 98 mg | 23% |
| Potassium | 297 mg | 6% |
| Iron | 4 mg | 20% |
| Zinc | 2 mg | 18% |
| Phosphorus | 332 mg | 47% |
| Vitamin A | 63 µg | 7% |
| Vitamin C | 3 mg | 3% |
| Thiamin (B1) | 0.116 mg | 13% |
| Riboflavin (B2) | 0.2 mg | 30% |
| Niacin (B3) | 1 mg | 8% |
| Vitamin B6 | 0.072 mg | 22% |
| Folate (Equivalent) | 35 µg | 9% |
| Folate (Food) | 35 µg | – |
| Vitamin B12 | 1 µg | 24% |
| Vitamin D | 1 µg | 3% |
| Vitamin E | 1 mg | 3% |
| Vitamin K | 0 µg | 0% |
| Iodine | 14.8 µg | – |
| Selenium | 13.4 µg | – |
| Biotin | 6.26 µg | – |
| Choline | 86.2 mg |
References
Adams, J. B., et al. (2021). “Evidence-based recommendations for an optimal prenatal supplement for women in the US, part two: Minerals.” Nutrients 13(6): 1849.
Kareem, O., et al. (2023). “Thiamine deficiency in pregnancy and lactation: implications and present perspectives.” Frontiers in Nutrition 10.
