Broccoli Rabe with Polenta, Parsnips, and Trumpet Mushrooms

MOOD BOOSTING PROFILE

Broccoli rabe provides fiber and phytochemicals like sulforaphane and kaempferol, both of which offer neuroprotective benefits. Sulforaphane activates antioxidant pathways in brain cells, reducing inflammation and oxidative stress that are linked to mood disorders and cognitive decline. Kaempferol has been shown to regulate dopamine levels and protect neurons, supporting cognitive function and emotional balance. The fiber in broccoli rabe promotes beneficial gut bacteria, which produce short-chain fatty acids (SCFAs) like butyrate; these SCFAs lower systemic inflammation, strengthening the gut-brain axis, a pathway critical for mood regulation. Parsnips add complementary fiber and vitamin C, enhancing anti-inflammatory effects, while their high potassium content helps maintain cerebral blood flow, essential for steady cognitive performance.

Polenta contributes iron, crucial for oxygen transport in the brain, supporting energy and focus. The MCTs in coconut oil bypass typical fat metabolism, converting quickly to ketones—a clean brain energy source that may improve mental clarity and mood stability. Trumpet mushrooms provide B-vitamins like niacin and riboflavin, essential cofactors in cellular energy production and neurotransmitter synthesis, supporting serotonin and dopamine levels. Niacin, specifically, is linked to reduced symptoms of anxiety and depression. Smoked paprika adds capsaicin, which promotes endorphin release, inducing a mild euphoric effect and enhancing mood. Together, these ingredients deliver a powerful blend of anti-inflammatory, antioxidant, and neurotransmitter-supporting nutrients that support cognitive resilience and emotional well-being.

LET’S GET COOKING

-SERVES 2 TO 3-

Ingredients

For the Polenta:

  • 1 cup coarse polenta (or cornmeal)

  • 4 cups water or vegetable broth

  • 1 tablespoon coconut oil

  • 1/4 cup nutritional yeast (for a cheesy flavor)

  • Salt and pepper, to taste

  • 1/2 teaspoon smoked paprika, for garnish

For the Roasted Parsnips:

  • 2 medium parsnips, peeled and cut into bite-sized pieces

  • 1 tablespoon sesame oil (for a nutty flavor)

  • 1 teaspoon smoked paprika

  • Salt and pepper, to taste

For the Sautéed Broccoli Rabe:

  • 1 bunch broccoli rabe, trimmed and chopped

  • 1 tablespoon coconut oil

  • 2 cloves garlic, minced

  • 1/4 teaspoon red pepper flakes (optional)

  • Salt, to taste

For the Sautéed Trumpet Mushrooms:

  • 1 cup trumpet mushrooms, sliced

  • 1 tablespoon avocado oil

  • 1 tablespoon tamari or soy sauce

  • 1 teaspoon white wine vinegar

  • Salt and pepper, to taste

Instructions

Prepare the Polenta

    1. In a large pot, bring water or vegetable broth to a boil.

    2. Gradually whisk in the polenta, reducing the heat to low.

    3. Cook, stirring frequently, for about 25-30 minutes until the polenta is thick and creamy.

    4. Stir in the coconut oil, nutritional yeast, salt, and pepper. Keep warm.

Roast the Parsnips

    1. Preheat the oven to 400°F (200°C).

    2. Toss the parsnip pieces with sesame oil, smoked paprika, salt, and pepper.

    3. Spread on a baking sheet and roast for 20-25 minutes, or until golden and tender, flipping halfway through.

Sauté the Broccoli Rabe

    1. Heat coconut oil in a large skillet over medium heat.

    2. Add minced garlic and red pepper flakes, sautéing for 30 seconds until fragrant.

    3. Add the chopped broccoli rabe and sauté for 5-7 minutes until tender and slightly wilted. Season with salt to taste.

Sauté the Trumpet Mushrooms

    1. In the same skillet, heat avocado oil over medium-high heat.

    2. Add the sliced trumpet mushrooms and sauté for 4-5 minutes until they release their moisture and become golden.

    3. Add tamari and white wine vinegar, stirring to coat the mushrooms. Season with salt and pepper, and cook for an additional 2 minutes.

Assemble the Dish

    1. Spoon a generous serving of polenta onto each plate.

    2. Top with roasted parsnips, sautéed broccoli rabe, and trumpet mushrooms.

    3. Garnish with a sprinkle of smoked paprika and an additional drizzle of coconut oil if desired.

-Take a Moment of Gratitude & Enjoy Mindfully-