Nourish Your Mind: Try This Autumn Mood-Boosting Bowl

By WEforum Editors

 

Have you ever considered how the food you eat affects your brain health? As the leaves turn and temperatures drop, now is the perfect time to nourish both your body and mind with autumnal seasonal ingredients. Renowned nutritional psychiatrist Dr. Uma Naidoo explores this vital connection in her book, Calm Your Mind with Food, which focuses on how specific foods can help alleviate anxiety and other mood issues.

We’re excited to announce that Dr. Naidoo will be joining us in January to share her amazing work and insights. To celebrate, we will be sharing recipes inspired by her findings, packed with autumn foods that can boost your mood and mental health. We are kicking off this series with a hearty vegetarian bowl filled with a delicious and brain-healthy array of ingredients:

• Butternut Squash: Rich in magnesium and fiber, butternut squash can help regulate mood and alleviate anxiety by promoting stable blood sugar levels.
• Quinoa: A complete protein containing all nine essential amino acids, quinoa supports brain health and stabilizes mood.
• Kale: This leafy green is packed with vitamins A, C, and K, as well as minerals like magnesium and calcium, which are essential for proper brain function and reducing anxiety.
• Pumpkin Seeds: A great source of tryptophan, magnesium, and zinc, pumpkin seeds help promote better sleep and enhance mood by supporting serotonin production.
• Turmeric: Known for its anti-inflammatory properties, turmeric can help improve cognitive function and may reduce symptoms of anxiety and depression.
• Olive Oil: Extra virgin olive oil contains healthy fats that support brain health and improve mood through its antioxidant properties.

 

Roasted Butternut Squash & Quinoa Bowl (yields approximately 4 servings)

• 1 butternut squash, cubed, yield approximately 2 cups
• 1 cup dry quinoa
• 2 bunches kale, yield approximately 2 cups
• 1/2 cup roasted pumpkin seeds
• 2-3 teaspoons sesame oil (not toasted sesame oil)
• 2 tablespoons tahini (for drizzling)
• 3 tablespoons olive oil (to taste and to use for different parts of recipe)
• 2 teaspoons ground turmeric
• 1/2 teaspoon black pepper
• Salt to taste
• Juice of one lemon (separated) or to taste
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1-2 teaspoons maple syrup (to taste, optional)

 

Instructions

Prep the Butternut Squash

1. Peel the squash using a vegetable peeler or sharp knife.
2. Cut it in half lengthwise and scoop out the seeds with a spoon.
3. Slice into 1-inch thick pieces, then rotate and cut into 1-inch cubes.

Roast the Butternut Squash

1. Preheat the oven to 375 F
2. In a mixing bowl, toss the cubed butternut squash with 2 tablespoons of olive oil, salt, black pepper, turmeric, cumin, and smoked paprika.
3. Spread the cubes evenly on a baking sheet and roast for 25-30 minutes, or until tender and golden brown.

Prep the Kale

1. Dunk kale into a bowl of cold water, swish around, let sit in water, pull leaves out and place in a colander to drain. If the bottom of the bowl is sandy/dirty, rinse again in cold water and repeat the process until the water is clear. Drain kale. Then remove tough stems by stripping the leafy part off.
2. Stack several leaves, roll them tightly, and slice into thin strips (about 1-inch wide).

Sauté the Kale

1. Heat 1 tablespoon of olive oil in a large skillet over medium heat.
2. Add the chopped kale along with garlic powder, onion powder, and a pinch of salt.
3. Sauté for 3-5 minutes, stirring occasionally until wilted but bright green.
4. Finish with juice of half a lemon or to taste.

Cook the Quinoa

1. Place 1 cup of dry quinoa in a fine mesh sieve and rinse under cold water.
2. In a saucepan, combine quinoa with 2 cups water and 1 tsp salt. Bring to a boil, then reduce heat to low, cover, and cook for 15-20 minutes, or until fluffy and liquid is absorbed.
3. Remove from heat and let sit covered for 5 minutes before fluffing with a fork.

Roast Pumpkin Seeds

1. Heat oven to 350F. In a bowl, toss the pumpkin seeds with 2-3 tsp of sesame oil, a pinch of salt, and any additional spices (like cumin or smoked paprika).
2. Spread the coated pumpkin seeds on a baking sheet and roast alongside butternut squash for about 10-15 minutes, or until golden and crunchy.

Assemble the Bowl

1. In serving bowls, combine roasted butternut squash, cooked quinoa, sautéed kale, and roasted pumpkin seeds.
2. Drizzle with the enhanced tahini sauce made by whisking in a bowl 2 tablespoons tahini, 1-2 teaspoons maple syrup, 2 tsp lemon juice, black pepper, and salt to taste.

Enjoy Your Meal!

 

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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!