Glow Bowl for the Mind
A cozy, plant-forward bowl designed to nourish your brain, boost your mood, and taste amazing — inspired by Dr. Uma Naidoo’s work in nutritional psychiatry.
🍴 Ingredients (serves 2)
For the bowl:
1 cup cooked quinoa
2 cups kale, chopped
1 cup Brussels sprouts, halved
1 medium sweet potato, cubed
¼ cup pecans, roughly chopped
1 tbsp ground flaxseed
Olive oil, sea salt, and black pepper
For the lemon-tahini dressing:
3 tbsp tahini
Juice of 1 lemon
1 small garlic clove, minced
1 tsp maple syrup (optional, but balances the lemon)
2–3 tbsp warm water (to thin)
Sea salt, to taste
🕓 Instructions
1️⃣ Roast the veggies:
Preheat oven to 400°F. Toss the sweet potatoes and Brussels sprouts with olive oil, salt, and pepper. Roast for 25–30 minutes, flipping halfway through, until golden and crisp around the edges.
2️⃣ Massage the kale:
Add kale to a bowl with a drizzle of olive oil and a squeeze of lemon juice. Massage gently for 1–2 minutes to soften and brighten the flavor.
3️⃣ Whisk the dressing:
In a small bowl, whisk together tahini, lemon juice, garlic, maple syrup, and salt. Add warm water slowly until smooth and pourable.
4️⃣ Assemble the bowl:
Layer quinoa → kale → roasted Brussels + sweet potatoes → sprinkle pecans and flax → drizzle with dressing.
5️⃣ Serve:
Enjoy warm or at room temperature, and breathe in those cozy, grounding vibes.
🧠 Why it’s good for the brain
Kale → Folate and magnesium to support serotonin and calm focus.
Sweet potatoes → Complex carbs for steady energy and happy mood.
Brussels sprouts → Vitamin C and antioxidants that protect brain cells.
Pecans + flaxseed → Healthy fats and plant omega-3s to reduce inflammation.
Tahini → Tryptophan and healthy fats for focus and mood balance.
Lemon → Vitamin C for antioxidant and cognitive support.
🌿 Notes & Serving Tips
✨ Make it heartier: add roasted chickpeas or tofu.
✨ Swap kale for spinach or arugula.
✨ Save leftover dressing — it’s amazing on grain bowls and roasted veggies.
💛 The KGK Touch
This one’s all about mood-supportive eating — comforting, colorful, and grounding.
A gentle reminder that sometimes the most powerful self-care starts in your kitchen.
