By WEforum Editors
The holiday season is a time for gathering with loved ones, reflecting on the year, and of course, enjoying delicious food. But did you know that the dishes you serve can also support mental health as well as satisfy your holiday food cravings? Dr. Uma Naidoo, a trailblazer in nutritional psychiatry, has shown how certain foods can boost mood and brain function—just the kind of balance we need during this bustling time of year.
Dr. Naidoo’s work has inspired our January curated dinner event, Eat for Life: Food for Thought. We are so excited to have her be with us in person as our featured speaker, sharing her groundbreaking insights on how nutrition influences mental health.
This December, we’re bringing a little of Dr. Naidoo’s wisdom to your table with two festive, brain-boosting recipes that make perfect appetizers or side dishes. These dishes combine rich flavors, seasonal ingredients, and a touch of mindfulness, ensuring they delight both your palate and your well-being.
Stuffed Mushroom Caps with Walnuts and Spinach
These mushroom caps are a crowd-pleaser—savory, nutrient-dense, and packed with ingredients that align with Dr. Naidoo’s principles.
Ingredients:
- 16 large cremini or button mushrooms, stems removed
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 2 cups fresh spinach, chopped
- 1/2 cup finely chopped walnuts (or see nut-free options below)
- 1/4 cup grated Parmesan cheese (or nutritional yeast for a dairy-free option)
- 1/4 teaspoon smoked paprika
- Salt and pepper to taste
Instructions:
- Preheat your oven to 375°F (190°C). Arrange the mushroom caps on a baking sheet, brushing them lightly with olive oil.
- Heat olive oil in a skillet over medium heat. Add garlic and sauté until fragrant, about 1 minute.
- Stir in the spinach and cook until wilted. Remove from heat and mix in walnuts, Parmesan, smoked paprika, salt, and pepper.
- Spoon the filling into the mushroom caps, packing it gently.
- Bake for 15-20 minutes, or until the mushrooms are tender and the filling is golden. Serve warm.
Nut-Free Variations:
- Pepitas: Toasted pumpkin seeds add a satisfying crunch and a boost of magnesium.
- Crispy Shallots: Add a savory twist by sprinkling crispy shallots or onions on top before serving.
Brussels Sprouts with Pomegranate and Toasted Seeds
This dish takes Brussels sprouts, a powerful vegetable for brain health, and brightens their flavor with sweet and tart pomegranate seeds. Brussels sprouts are rich in antioxidants and fiber, supporting a healthy gut and brain function. Pomegranate seeds add a burst of color and offer heart-healthy antioxidants, making this dish a festive and brain-boosting addition to your holiday table.
Ingredients:
- 1 lb Brussels sprouts, trimmed and halved
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1/4 cup pomegranate seeds
- 2 tablespoons toasted pepitas (or sunflower seeds)
- 1 tablespoon balsamic vinegar (optional)
Instructions:
- Preheat the oven to 400°F (200°C).
- Toss Brussels sprouts with olive oil, salt, and pepper. Spread them on a baking sheet in a single layer.
- Roast for 20-25 minutes, shaking the pan halfway through to ensure even cooking, until they are crispy on the edges and tender in the center.
- Remove from the oven and toss with pomegranate seeds and toasted pepitas (or sunflower seeds).
- Drizzle with balsamic vinegar for extra flavor (optional).
- Serve warm as a colorful and nutritious appetizer or side dish.
Mindful Holiday Eating
As you prepare and enjoy these recipes, take a moment to reflect on the ways food connects us—to each other, to the season, and to our own health. The act of cooking and sharing meals can be a grounding practice during the holiday rush. Mindfulness, as Dr. Naidoo teaches, extends to how we savor each bite.
Whether you’re hosting or bringing a dish to a festive gathering, these recipes make it easy to combine tradition with mental wellness. They’re not just delicious—they’re a way to support your body and mind amid the holiday hustle.
Join Us on January 15th, 2025 for Eat for Life: Food for Thought
We are thrilled to host this 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!
- 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! Let’s sip, savor, and set the stage for a healthier, more mindful new year.
