To mark the start of Mental Health Awareness Week in the UK, Lauren Lovatt, chef and founder of the plant-based culinary school Plant Academy and Feed Your Mind Candy – an experiential enterprise inspiring better mental health through food – shares a recipe for a nutritious bowl designed to have a positive impact on your mind.
Feed Your Mind Candy is all about celebrating the seasons. So, this green bowl is packed full of freshly picked asparagus, broccoli and chard. Always with a focus on flavour, we’ve spiced it up with some black rice, herbs, and a warming dressing to make eating your greens even more delicious.
Leafy greens, whole grains and good fats – mind food at its best.
INGREDIENTS
Black rice
Two cups black rice
1 inch piece kombu
One leek washed and finely sliced
Miso vinaigrette
2 tbsp miso
Juice & zest of one orange Zest on one lemon
Zest of one grapefruit
tbsp grated ginger
Tsp coconut aminos/ tamari
Sautéed greens
One calibres broccoli, cut into bitesize pieces
One handful chard, finely chopped
6 asparagus tips, with the ends snapped of the cut in half lengthways 1⁄2 cup fresh peas, shelled
1bsp coconut oil
Pinch salt
Tsp chilli flakes
METHOD
Black rice
To cook the black rice, soak two cups of black rice overnight in filtered water.
When ready to cook, add one tbsp coconut oil to a small saucepan. Add the leek and garlic and cook slowly for 5 mins.
Rinse the rice really well then toss into the pan for a minute. Add 4 cups of fresh water and one piece of kombu. Bring to a boil, then simmer for 35 mins.
In the meantime, create your dressing…
Miso vinaigrette
Blend the above ingredients.
Then stream in 3/4 cup olive oil
Sautéed greens
Wash all the vegetables and prepare. Put the oil in a pan on the heat and warm. Once warm, toss in the broccoli and asparagus, add 1 tbsp of water, which will help to lightly steam the vegetables. At this point add the chard and peas. Cook for one minute and then add salt and chilli flakes.
Toasted seeds
One cup pumpkin seeds One nori sheet, shredded.
Add the seeds and nori to a warm frying pan and lightly toast.
To serve, lay the rice at the bottom of the bowl, top with sizzling greens, a sprinkle of dressing and a scatter of your toasted seeds.
Serve with your favourite kimchi for an extra brain boost.
In the mood for a mind-boosting sweat treat? See Lauren’s mind candy recipe for cocoa and carob bars here.