MOOD BOOSTING PROFILE

Belgian endives are rich in fiber and prebiotics, particularly inulin, which selectively promotes beneficial gut bacteria and enhances gut microbiota diversity. This prebiotic effect strengthens the gut-brain axis, a pathway vital for mood regulation and cognitive health. Endives also supply vitamin A and beta-carotene, antioxidants that protect neurons from oxidative stress, potentially reducing risks related to cognitive decline and mood disorders. Furthermore, endives are a good source of vitamin K, necessary for synthesizing sphingolipids, a type of fat critical for maintaining brain cell integrity and supporting cognitive function.

Cashews in the cream are packed with magnesium, zinc, and tryptophan, which collectively support mood and cognitive health. Magnesium is key for NMDA receptor modulation, supporting synaptic plasticity and resilience to stress, while low magnesium is linked to anxiety. Zinc is essential for hippocampal function, aiding in emotional regulation and memory. Cashews also contain tryptophan, a precursor to serotonin, which regulates mood and well-being. Orecchiette pasta provides complex carbohydrates for a steady glucose release, maintaining stable energy levels and mood. Carbohydrates also increase tryptophan availability for serotonin synthesis. Smoked paprika, with its capsaicin content, stimulates endorphin release, providing mild euphoria and further supporting mood enhancement.

LET’S GET COOKING

-SERVES 2 TO 3-

Ingredients

For the Seared Endives

• 4 Belgian endives, halved lengthwise

• 2 tablespoons olive oil (or coconut oil for a subtle richness)

• 1/2 cup red wine

• Salt and pepper, to taste

• Fresh thyme leaves, for garnish

For the Cashew Cream Sauce

• 1 cup raw cashews, soaked in water for at least 4 hours or overnight

• 1 cup water (or more for desired consistency)

• 1/2 teaspoon white miso paste (for a savory umami note)

• 1 tablespoon nutritional yeast (or less, to taste)

• 1 tablespoon lemon juice

• 4 garlic cloves, minced

• 1/2 teaspoon salt (or to taste)

• Freshly ground black pepper, to taste

For the Orecchiette

• 8 ounces orecchiette pasta

• Salt, for pasta water

Garnish

• Fresh thyme leaves

• Optional: Lemon zest for a bright finish

Instructions

Prepare the Cashew Cream Sauce

1. Drain and rinse the soaked cashews.

2. In a blender, combine cashews, water, white miso paste, lemon juice, minced garlic, salt, pepper, and nutritional yeast.

3. Blend until smooth and creamy. Adjust the consistency by adding more water if needed. Set aside.

Cook the Orecchiette

1. Bring a large pot of salted water to a boil.

2. Add the orecchiette and cook according to package instructions until al dente.

3. Drain and set aside, reserving a cup of pasta water.

Seared Endives

1. Heat olive oil in a large skillet over medium-high heat.

2. Place the halved endives, cut side down, into the skillet. Cook for about 3-4 minutes or until the cut sides are golden brown.

3. Flip the endives and season with salt and pepper.

4. Add the red wine to the skillet and let it simmer for 2-3 minutes until the liquid has mostly evaporated, and the endives are glazed. Remove from heat.

Combine Pasta and Sauce

1. Return the drained pasta to the pot.

2. Add the cashew cream sauce and a splash of reserved pasta water, stirring to combine over low heat until the sauce coats the pasta evenly. Adjust consistency with more pasta water if needed.

Assemble the Dish

1. Plate the orecchiette with cashew cream sauce.

2. Place seared endives on top of the pasta.

3. Garnish with fresh thyme leaves and optional lemon zest for brightness.

-Take a Moment of Gratitude & Enjoy Mindfully-