By WEforum Editors
As the chilly season settles in, it’s a perfect time to think about how the foods we eat can make us feel better, both mentally and physically. Renowned nutritional psychiatrist Dr. Uma Naidoo explores this powerful connection in her book, Calm Your Mind with Food, where she shares how specific foods can help ease anxiety and boost mood. We’re thrilled to announce that Dr. Naidoo will be joining us in January to dive deeper into her work and share her insights on nourishing mental health through food (see more about registering to join us below!).
To celebrate her upcoming visit, this Fall we’ve created a special recipe series inspired by her findings—each one filled with autumn ingredients known to support mood and mental wellness. November’s feature is a comforting, hearty Lentil and Vegetable Soup, packed with brain-healthy nutrients and seasonal flavors.
Lentils bring steady energy and key nutrients for mental clarity, while vibrant vegetables and warming herbs create a nourishing bowl that’s as delicious as it is supportive for your gut and mind. Why wait to start feeling your best? Cozy up with this mood-boosting soup and join us on a journey to discover how the right foods can make all the difference this winter.
The Goodness of Lentils and Veggies
Dr. Naidoo often talks about the magic of a diverse, plant-forward diet for brain health, and our featured Lentil and Vegetable Soup fits perfectly with her advice:
- Lentils: These little powerhouses are packed with B vitamins, magnesium, and zinc—key nutrients for steady energy and balanced mood.
- Colorful Veggies: “Eating the rainbow” isn’t just pretty—it’s powerful! A mix of vegetables brings a full spectrum of antioxidants and nutrients that can help keep your mind sharp.
- Herbs and Spices: Ingredients like garlic, cumin, coriander, and paprika do more than boost flavor—they can also lift your spirits.
- Fiber-Rich Ingredients: Supporting your gut is crucial for mental health, and this soup is loaded with fiber to keep your gut happy and healthy.
Recipe: Mood-Boosting Lentil and Vegetable Soup (yields approximately 6 servings)
Whip up this comforting soup that’s packed with the goodness Dr. Naidoo recommends for feeling great this winter:
Ingredients:
- 2 tbsp olive oil
- 1 onion, chopped (white or yellow)
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 leeks, chopped (white & tender green parts only)
- 2 cloves garlic, minced
- 2 cups dried lentils, green or brown, rinsed
- 14 oz crushed tomatoes (one can)
- 6 cups vegetable or chicken broth
- 1/2 tsp cumin
- 1/2 tsp coriander
- 1 ½ tsp paprika
- 2 dried bay leaves
- 1 lemon (zest + juice)
- Salt and pepper to taste
To Serve:
- Chopped fresh parsley, for garnish
- Warm crusty bread, to serve
Instructions:
- In a large pot, heat olive oil over medium heat. Add onion, carrots, leeks, and celery and cook on low to medium heat for 7-10 minutes. Cook until softened and onions are slightly translucent.
- Add garlic and continue to cook for another 3-4 minutes, until softened.
- Add all remaining ingredients except the lemon and salt. Stir.
- Increase heat and bring to simmer. Place lid on and turn heat down to medium low. Stir occasionally to ensure lentils arent sticking to bottom of pan. Let simmer for 35-40 minutes, until the lentils are soft.
- Remove bay leaves.
- Thicken Soup: Using a stick blender, do 2-3 quick whizzes to thicken the soup. Or transfer 2 cups to a blender, let cool slightly, and blend then transfer back into pot.
- Add a touch of broth or water to adjust soup consistency. Season with salt and pepper to taste.
- Grate over the zest of lemon then add a squeeze of lemon juice just before serving
- Garnish with parsley and serve with warm crusty bread if desired, and enjoy!
This soup isn’t just comforting—it’s full of nutrients that support both brain health and emotional wellness.
Getting Ready for Dr. Naidoo’s Visit
As you cozy up with this warming soup, we’re gearing up for Dr. Uma Naidoo’s visit on January 15th. Her expertise in nutritional psychiatry will give us valuable tips on eating for mental wellness, and we can’t wait to share her insights with you.
Don’t miss out! Join us for an exclusive evening featuring a talk by Dr. Naidoo and a special menu inspired by her nutrition principles. Sponsorship and tickets are limited and selling fast—grab yours now. Let’s explore the amazing connection between food and mood together!
Join us for an Evening with Dr. Uma Naidoo!
Event: Eat for Life: Food for Thought
Date: Wednesday, January 15, 2025
Time: Cocktails at 6:00 PM | Dinner & Program at 7:00 PM
Location: Whitechapel Projects, 15 2nd Avenue, Long Branch, NJ
Experience the powerful connection between food and mental wellness with Harvard-trained nutritional psychiatrist Dr. Uma Naidoo, author of Calm Your Mind with Food. Enjoy a multicourse dinner curated by Chef Marcy Ragan while learning how diet can help manage anxiety and enhance your mental well-being.
Tickets: Reserve your spot today at www.rwjbh.org/eat
Inquiries: Contact Evelyn Nitis at evelyn.nitis@rwjbh.org
Don’t miss this exclusive opportunity to transform your relationship with food!
