Get ready for a delicious vegetarian recipe that’s sure to calm your mind and soothe your soul! This brain-calming recipe is packed with nutrients that are known for their calming and anti-inflammatory effects on the brain, making it the perfect meal for anyone who wants to reduce stress and nervous tension.
So, what’s in this magical recipe? Here’s what you’ll need:
Ingredients:
- 1 cup of cooked quinoa
- 1/2 cup of cooked lentils
- 1/2 cup of steamed kale
- 1/2 cup of chopped walnuts
- 1/2 avocado
- 1 tablespoon of extra-virgin olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
- Combine the cooked quinoa, cooked lentils, steamed kale, and chopped walnuts in a large mixing bowl.
- In a separate small bowl, mash the avocado and add in the olive oil, lemon juice, and salt and pepper to taste. Mix well.
- Pour the avocado mixture over the quinoa and lentil mixture and stir until everything is well combined.
- Serve and enjoy!
So what makes this recipe so good for your brain? Let’s break it down:
- Quinoa is high in magnesium, which is known to have a calming effect on the brain.
- Lentils are a great source of fibre and protein, which can help stabilise blood sugar levels and prevent mood swings.
- Kale is loaded with vitamins and minerals, including vitamin C and iron, which can help reduce inflammation in the body and support brain health.
- Walnuts are rich in omega-3 fatty acids, which have been shown to reduce anxiety and depression.
- Avocado is packed with healthy fats, which can help support brain function and reduce inflammation.
All these ingredients come together to create a delicious and nutritious meal perfect for promoting brain health and reducing stress. So why not give it a try and see how you feel? Your brain (and taste buds!) will thank you.
References
- “The Effects of Magnesium Supplementation on Subjective Anxiety and Stress – A Systematic Review” by Boyle et al. (2016) – This study explores the link between magnesium and anxiety reduction.
- “Effect of Fiber and Protein Intake on Mood and Cognitive Function in Middle-Aged Adults: A Randomized Controlled Trial” by Schmidt et al. (2015) – This study investigates the impact of fiber and protein intake on mood and cognitive function.
- “The Anti-Inflammatory Effects of Vitamin C, D and E” by Carr and Maggini (2017) – This review discusses the anti-inflammatory effects of vitamins C, D, and E found in kale.
- “Omega-3 Fatty Acids and Depression: A Review of the Evidence and a Methodological Critique” by Lin and Su (2007) – This study provides an overview of the link between omega-3 fatty acids and depression.
- “The Effects of Avocado Consumption on Metabolic and Cardiovascular Health: A Systematic Review and Meta-Analysis” by Ghanavati et al. (2019) – This systematic review examines the potential health benefits of avocado consumption, including its effects on brain function.
