Can a Slice of Banitsa Help Brighten Your Day? | Mental Health Recipes

Any Bulgarian will be quick to answer YES!

While primarily served in the morning in Bulgaria, this flaky, savory pastry is a beloved breakfast staple - you’d be hard-pressed to find a local bakery without it.

But outside of Bulgaria, Banitsa can be tricky to find. That’s why making it at home might just be your best (and most rewarding) option. And despite its rich, indulgent feel, this dish has a few surprising mental health perks.

As an occasional breakfast, this pastry has plenty to offer when it comes to supporting mental well-being.

So, how can you make this Bulgarian delight at home?

And how exactly can it elevate your mood (beyond just the flavor and comfort it provides!)?

The Best Bulgarian Breakfast Banitsa 

Banitsa is more than just a pastry - it’s tradition, comfort, and celebration all rolled into one!

Made with layers of flaky filo dough, eggs, and tangy white cheese (usually sirene, a Balkan brined cheese), it’s baked until golden and crisp on the outside, soft and savory on the inside. 

In Bulgaria, it’s often served with a glass of ayran (a salty yogurt drink) or boza (a fermented wheat beverage) for a full breakfast experience.

Whether eaten on the go, shared with family, or saved for special occasions like New Year’s, Banitsa has a way of bringing people together, while also giving your taste buds (and your mood) a lift.

How Banitsa Can Lead to a Happier & Healthier Mind

As with anything in life, balance is key. Banitsa does pack tons of butter and cheese, so it can be easy to overdo it on the macronutrient fat front here.

But occasionally having this as your breakfast can add tons of good to your life (and flavor!). So, here’s a closer look at how Banitsa can contribute to a happier and healthier state of mind.

Feta Cheese is Packed With Calcium

This Mediterranean cheese is particularly rich in calcium, which is important for the function of neurotransmitters in the nervous system. For instance, calcium helps facilitate the release of serotonin and dopamine, the brain chemicals responsible for feelings of happiness and contentment.

Feta also contains high levels of riboflavin (vitamin B2), which supports energy metabolism in brain cells and helps combat mental fatigue. 

Additionally, the protein in feta cheese further provides amino acids that are the building blocks of several neurotransmitters.

Lastly, feta cheese is a good source of probiotics, specifically strains of bacteria like Lactobacillus plantarum and other Lactobacillus species. In other words, it can support the gut-brain connection, ensuring your digestion and mood both stay stable!

Related Article: Spinach, Egg & Feta Bake on Sourdough Toast | Mental Health Recipes

Eggs Are One of Nature’s “Perfect” Foods

Eggs are one of the richest dietary sources of choline, a nutrient essential for producing acetylcholine (a neurotransmitter involved in memory, learning, and mood regulation). 

The high-quality protein in eggs further provides all essential amino acids. This includes tryptophan, which helps produce serotonin.

Plus, eggs contain vitamin D, which can be essential for boosting mood and preventing seasonal depression. This whole food further has tons of B vitamins, contributing to improved energy levels.

Butter Actually Isn’t That Bad…

At least not in small amounts! While often demonized in the health world, butter is actually full of fats that are essential for overall function.

For instance, real butter contains healthy saturated fats that are important for maintaining brain structure - in fact, your brain is nearly 60% fat; thus, it needs quality fats to function properly. 

Butter is also rich in fat-soluble vitamins, particularly vitamin A, which supports cognitive function and helps protect against age-related mental decline.

Milk is Another Star Ingredient

Milk offers comfort for both the body and mind.

It’s a great source of tryptophan, which helps your body make serotonin. 

The calcium and magnesium in milk further help you stay calm and can lower stress by balancing hormones like cortisol. Milk also gives you vitamin B12, which keeps your brain healthy and sharp. 

Its natural sugars also provide steady energy to help you stay focused. And beyond nutrition, the simple act of enjoying warm, creamy foods - like Banitsa made with milk - can make you feel safe, soothed, and less stressed!

In contrast, restriction can severely impact mental health and lead down a slippery slope (like body dysmorphia or eating disorders).