MOOD BOOSTING PROFILE

Brussels sprouts provide vitamin C and folate, crucial for neurotransmitter synthesis and oxidative stress reduction. Vitamin C is essential for producing dopamine and serotonin, while folate supports serotonin levels, both vital for mood regulation. Rich in sulforaphane, Brussels sprouts activate antioxidant pathways that reduce neuroinflammation, a factor in mood disorders and neurodegeneration. They also supply vitamin K, essential for synthesizing sphingolipids, which maintain brain cell membrane integrity. The fiber in Brussels sprouts promotes gut health, enhancing the gut-brain axis—a pathway linked to mental health improvements by reducing anxiety and mood instability.

Pearled couscous offers complex carbohydrates that ensure steady glucose release, supporting focus and preventing mood swings. Carbohydrates also increase tryptophan availability for serotonin synthesis, promoting emotional stability. Capers contain quercetin and rutin, flavonoids with neuroprotective effects; quercetin reduces neuroinflammation by inhibiting pro-inflammatory cytokines, while rutin supports circulation and nutrient delivery to the brain. Dried cranberries add anthocyanins, polyphenols known to reduce oxidative stress in the central nervous system, potentially reducing neurodegeneration risk. Pine nuts contribute omega-6 fatty acids and vitamin E, which protect brain cells and enhance neurotransmitter signaling. Their high magnesium content supports GABA regulation, promoting resilience to stress. Together, these ingredients provide a balanced nutrient profile that supports mental clarity, emotional resilience, and cognitive health.

LET’S GET COOKING

-SERVES 2 TO 3-

Ingredients

For the Couscous:

• 1 cup pearled (Israeli) couscous

• 1 1/4 cups vegetable broth or water

• 1 tablespoon olive oil

• 1/2 teaspoon salt

• 1/4 teaspoon black pepper

• 1 teaspoon dried thyme (or fresh thyme leaves)

For the Caramelized Brussels Sprouts:

• 2 cups Brussels sprouts, trimmed and halved

• 1 tablespoon olive oil

• 1 tablespoon maple syrup or agave syrup

• 1 tablespoon balsamic vinegar

• Salt and pepper, to taste

For the Toppings:

• 2 tablespoons capers, drained

• 1/4 cup dried cranberries

• 2 tablespoons pine nuts, lightly toasted

• Fresh parsley or basil leaves, for garnish (optional)

Instructions

Cook the Couscous

1. In a medium saucepan, heat the olive oil over medium heat.

2. Add the pearled couscous and sauté for 2-3 minutes until lightly toasted and fragrant.

3. Add the vegetable broth, salt, pepper, and thyme. Bring to a boil.

4. Reduce the heat, cover, and simmer for 10-12 minutes or until the couscous is tender and the liquid is absorbed. Fluff with a fork and set aside.

Caramelize the Brussels Sprouts

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

2. Place the Brussels sprouts cut side down in the skillet. Cook for about 5-7 minutes, without stirring, until the cut sides are golden brown.

3. Drizzle the maple syrup and balsamic vinegar over the Brussels sprouts. Stir to coat and cook for an additional 2-3 minutes, allowing the Brussels sprouts to caramelize.

4. Season with salt and pepper to taste. Remove from heat.

Prepare the Toppings

1. Lightly toast the pine nuts in a dry skillet over medium heat for 2-3 minutes, stirring frequently, until golden brown. Remove from heat and set aside.

2. In the same skillet, lightly warm the capers and cranberries for about 1-2 minutes, until they are heated through.

Assemble the Dish

1. Place a serving of pearled couscous on each plate.

2. Top with caramelized Brussels sprouts, followed by the capers and cranberries.

3. Sprinkle toasted pine nuts over the dish and garnish with fresh parsley or basil if desired.

-Take a Moment of Gratitude & Enjoy Mindfully-