To: Aleksandra From: Dr. Luka Kovac Re: Nutritional Support Plan
Aleksandra,
Thank you for trusting me with your care. I know that right now, even the smallest tasks can feel overwhelming, and the idea of making big changes can seem impossible. Please, don’t feel any pressure. We are going to take this one small step at a time.
What you’re feeling is real, and it’s complex. The medication and our therapy sessions are the foundation of your treatment, but we must also support your body’s own ability to heal. Think of your brain as the most delicate and important engine in the world. B vitamins are like the spark plugs for that engine. Without them, even the best fuel can’t create the energy and signals you need to feel like yourself.
They are essential in creating the very neurotransmitters that regulate your mood, your energy, and your focus. So, let’s look at this not as a strict diet, but as a way of gently nourishing your nervous system.
Here are some of the most important B vitamins and where you can find them. I want you to read this not as a list of chores, but as a menu of possibilities. If only one or two things sound appealing, that is a perfect start.
The B Vitamin Team
B6 (Pyridoxine) & B9 (Folate): These two are the most critical for mood. They are directly involved in building your brain’s supply of serotonin and dopamine. You can find them in:
Chickpeas (think hummus – an easy snack)
Lentils (in a simple soup)
Dark leafy greens like spinach and kale (a handful tossed into a scrambled egg is enough)
Bananas and avocados
Salmon and tuna (canned is fine, and easy)
B12 (Cobalamin): This is crucial for protecting your nerve cells. A deficiency can make you feel profoundly tired and low. It is found almost exclusively in:
Animal products: Meat, chicken, fish, eggs, and milk.
Fortified Nutritional Yeast: It has a cheesy flavor and can be sprinkled on popcorn or pasta. If you don’t eat animal products, we must talk about a B12 supplement. This is non-negotiable for your health.
The Other Essential Bs: They all work together.
B1 (Thiamine) and B3 (Niacin) for energy: found in sunflower seeds, pork, tuna, and peanuts.
B2 (Riboflavin) and B5 (Pantothenic Acid) for stress response: found in eggs, mushrooms, and avocados.
Simple Steps, Not Rules
Aleksandra, I am not giving you a strict diet. I am asking you to consider a few gentle additions when you feel able.
The Easy Meal: When you can, try to have a plate with one thing from each category: a lean protein (salmon, chicken, lentils), a complex carb (brown rice, a sweet potato), and something green (spinach, broccoli). This doesn’t have to be a cooked meal. A can of tuna with some pre-washed spinach is a victory.
The Snack Jar: Keep a jar of mixed nuts and seeds (almonds, sunflower seeds) handy. A small handful when you feel your energy drop is a powerful boost of B vitamins.
Embrace the Egg. Eggs are a nutritional powerhouse, containing almost every B vitamin. Scrambling one or two with a handful of spinach is a simple, complete meal that truly supports your brain.
Now, Aleksandra, I need to be very clear about something, and this is important.
This nutritional advice is a support, not a replacement, for your treatment plan.
Do not, under any circumstances, stop taking your prescribed medication or skip our therapy sessions because you’ve changed your diet. The goal is to use every tool we have—medicine, therapy, and lifestyle—together. They work as a team, just like these vitamins do.
We are in this together. At our next session, we can talk about which of these ideas, if any, felt manageable. There is no judgment, only progress, no matter how small.
1. Boil the eggs perfectly. Bring a pot of salted water to a gentle boil. Add the eggs carefully. Cook for 9–10 minutes for firm but creamy yolks. Transfer to ice water immediately to stop cooking.
2. Make the eggshell powder (Ramsay’s secret touch).
Save the clean shells.
Boil them again for 5 minutes to sterilize.
Dry completely on a baking sheet.
Bake at 200°F (95°C) for 10 minutes until brittle.
Grind into a fine powder using a coffee grinder or mortar and pestle.
Ramsay says: “A pinch of eggshell powder adds trace minerals and calcium — nature’s own supplement. Waste nothing!”
3. Peel and chop the eggs. Roughly chop — Ramsay prefers a mix of textures, not a paste.
4. Mix the salad. In a bowl, whisk mayonnaise, mustard, lemon juice, salt, pepper, and a small pinch of eggshell powder. Fold in the eggs, chives, and celery until just combined. Don’t overmix.
5. Toast the bread. Lightly butter or brush each slice with avocado oil. Toast until golden on both sides. Ramsay says: “That crunch makes the sandwich sing.”
6. Assemble. Lay down lettuce or spinach, scoop generous portions of egg salad, and close with the top slice. Cut diagonally — because presentation matters, even at breakfast.
🍽️ Chef Ramsay’s Notes
“Good food should make you feel alive. The sprouted grains from Silver Hills or Ezekiel bread help your body digest better, the eggs give protein, and the shell brings the minerals full circle. That’s nature’s perfection — simple, rustic, and bloody delicious.”
🌞 Chef Gordon Ramsay’s Feel-Good Recipes: Cooking Happiness Back Into Your Morning By Gordon Ramsay
Right, Aleksandra, listen up. When the world feels heavy, sometimes the best therapy isn’t in a bottle — it’s in the pan. I’m not saying pancakes will fix everything, but flipping something golden, smelling blueberries burst in butter, and sitting down to a proper breakfast can remind you that joy still exists — even in small bites.
Let’s start with one of my favourite feel-good breakfasts: Buckwheat & Blueberry Pancakes. They’re gluten-free, full of fibre, and packed with antioxidants. The flavour? Earthy, nutty, slightly tangy — and bloody delicious.
🥞 Buckwheat & Blueberry Pancakes
Ingredients (Serves 2-3):
1 cup buckwheat flour
1 ½ tsp baking powder
A pinch of sea salt
1 tbsp raw honey or pure maple syrup
1 free-range, pasture-raised egg
1 cup goat’s milk or organic cow’s milk (unsweetened almond milk also works)
1 tsp vanilla extract
½ cup fresh blueberries (plus extra for topping)
Butter or coconut oil for frying
Instructions:
In a bowl, whisk together your buckwheat flour, baking powder, and sea salt.
In a separate bowl, mix your egg, milk, honey, and vanilla until smooth.
Combine wet and dry ingredients gently — don’t overmix. Fold in the blueberries.
Heat a nonstick pan over medium heat, add a touch of butter or coconut oil.
Pour small ladles of batter and cook until you see bubbles forming — flip, cook another minute until golden.
Stack high, top with warm blueberries, a drizzle of honey, maybe a few toasted walnuts if you’ve got them.
The smell alone will start to lift your spirits — trust me.
🍹 Oasis of Calm: Morning Juice Pairings
To drink, let’s keep it pure and vibrant — Oasis Organic Juices. Go for:
Carrot-apple-ginger to boost mood and energy.
Beetroot-orange to support circulation and mental clarity.
Or a simple fresh-pressed citrus blend for vitamin C and a bit of sunshine in a glass.
If you prefer something creamy and comforting, goat’s milk or organic cow’s milk will help you feel grounded — rich in tryptophan and natural fats that calm the nervous system.
💛 Chef’s Notes for the Soul
Food isn’t just fuel — it’s emotional architecture. The smell, texture, and taste of real, wholesome ingredients can remind you that you’re still capable of creating warmth and beauty, even on difficult mornings.
When depression tells you to stay in bed, cooking tells you to get up — if only to flip a pancake. Start there.
You’re doing better than you think. Now eat up — and remember, love yourself as much as you’d love your breakfast.
🥗 Midday Mood Boost: Warm Quinoa & Roasted Veggie Bowl By Chef Gordon Ramsay
Alright, Aleksandra, you’ve started your day right — flipping pancakes, sipping organic juice, maybe smiling again. Now it’s time to keep that energy steady through lunch. Midday is when the mind dips, sugar crashes hit, and the blues try to creep back in.
So we’re going to fight back — with colour, texture, and nutrients that tell your brain, “I’m still here, and I’m blooming.”
🌈 Warm Quinoa & Roasted Veggie Bowl with Lemon-Tahini Dressing
Ingredients (Serves 2):
1 cup organic quinoa, rinsed
2 cups filtered water or vegetable broth
1 small sweet potato, cubed
1 zucchini, sliced
1 red bell pepper, chopped
A handful of broccoli florets
1 tbsp extra virgin olive oil
Sea salt & black pepper, to taste
½ tsp smoked paprika or turmeric for warmth
A handful of baby spinach or kale
Optional: a few crumbles of goat cheese or toasted almonds for crunch
For the Dressing:
2 tbsp tahini (sesame paste)
Juice of 1 lemon
1 tbsp raw honey or maple syrup
1 small clove garlic, finely minced
2 tbsp warm water to thin
Instructions:
Cook the quinoa: Bring quinoa and water (or broth) to a boil, then reduce heat, cover, and simmer for about 15 minutes. Fluff with a fork and set aside.
Roast your veggies: Toss sweet potato, zucchini, pepper, and broccoli with olive oil, salt, pepper, and paprika/turmeric. Roast at 400°F (200°C) for 20–25 minutes until golden and tender.
Whisk the dressing: Combine tahini, lemon juice, honey, garlic, and water until smooth and creamy.
Assemble the bowl: Layer quinoa on the bottom, top with roasted vegetables, add greens, drizzle generously with your lemon-tahini dressing.
Finish it off: Sprinkle with goat cheese or almonds for a final touch of richness and crunch.
🌤️ Chef’s Notes
This meal is all about reclaiming midday calm. The quinoa keeps blood sugar stable. Roasted vegetables lift your mood with natural colour therapy — bright orange, green, red, gold. And that lemon-tahini dressing? It’s a hug in sauce form — earthy, zesty, creamy.
When depression whispers that you don’t have the energy to cook, tell it this: “I’m not chasing perfection — I’m feeding hope.”
You’re not just eating — you’re healing.
🍲 Evening Comfort: Herbed Chicken & Vegetable Stew for the Soul By Chef Gordon Ramsay
Alright, Aleksandra, you’ve made it through the day. That’s no small thing — and I bloody mean it. The hardest part of recovery is not some big heroic leap. It’s the quiet, steady endurance of showing up — morning, noon, and night — and choosing care over chaos.
So tonight, we slow down. No fancy plating, no rush. Just a bowl of Herbed Chicken & Vegetable Stew — rich, nourishing, and comforting enough to wrap you up like a warm blanket.
🍃 Herbed Chicken & Vegetable Stew
Ingredients (Serves 2–3):
2 organic chicken thighs or breasts, skinless and boneless
1 tbsp olive oil or grass-fed butter
1 small onion, finely diced
2 garlic cloves, minced
2 carrots, sliced into rounds
1 celery stalk, chopped
1 small parsnip or potato, cubed
3 cups low-sodium chicken broth (preferably homemade or organic)
1 tsp dried thyme
½ tsp rosemary
1 bay leaf
Sea salt and black pepper, to taste
A handful of fresh parsley for garnish
Optional: ½ cup goat’s milk or organic cream for a velvety finish
Instructions:
Sear the chicken: In a large pot, heat olive oil over medium-high heat. Add chicken and sear on both sides until lightly golden. Remove and set aside.
Sauté the aromatics: Add onion, garlic, carrots, and celery to the same pot. Cook 5–7 minutes, stirring gently, until softened.
Simmer: Add parsnip (or potato), chicken broth, thyme, rosemary, bay leaf, and the seared chicken. Bring to a simmer. Reduce heat, cover, and cook for 25–30 minutes until everything is tender.
Finish: Shred the chicken into bite-sized pieces. If you want a creamier texture, stir in goat’s milk or a splash of organic cream. Season with salt and pepper.
Serve hot, sprinkled with fresh parsley.
🌙 Chef’s Reflection
By now, your kitchen smells like something ancient and kind — herbs, broth, warmth. That’s how humanity’s cooked comfort for centuries.
When depression tries to isolate you, soup brings you back to the table — the oldest form of love. You ladle it out, you breathe it in, and for a few moments, everything is enough.
So tonight, Aleksandra, eat slowly. Feel the warmth in your chest. Let it remind you that your body and soul still know how to heal — one nourishing meal at a time.
Sleep well. You’ve earned it.
🌅 Closing Reflection: Finding Light in the Kitchen By Chef Gordon Ramsay
When I think about food, Aleksandra, I don’t just think about flavour — I think about life. Cooking saved me more times than I can count. When I was angry, lost, or exhausted, the kitchen gave me rhythm. It gave me purpose. That’s what I want for you.
Depression steals your appetite for living. So what do we do? We cook anyway. We start small. A pancake. A pot of stew. A slice of toast with real butter. We show up at the stove and whisper, “I’m still here.”
It’s not about perfection — it’s about participation. Each meal is a quiet act of defiance against despair. When you crack an egg, whisk, or taste something you’ve made yourself, you remind your mind and body: I can create warmth. I can create life.
So, Aleksandra — promise me this. When the days feel heavy, don’t skip the kitchen. Go there. Boil the kettle. Chop a carrot. Stir the pot. Because that simple act — that small flame — might just be the start of your healing.
You deserve nourishment, not just food. You deserve to feel good again. And I promise — it starts with one bite.
