MOOD BOOSTING PROFILE

Lotus root is a nutrient powerhouse with multiple compounds that support mental health. Rich in vitamin C and B6, it aids neurotransmitter synthesis while reducing oxidative stress in the brain, protecting against neurodegeneration and mood disorders. Polyphenols and tannins in lotus root provide additional neuroprotection by combatting inflammation and oxidative damage. Its high fiber content supports a balanced gut microbiome, producing short-chain fatty acids (SCFAs) that fuel gut cells and reduce inflammation—a benefit that extends to mood regulation via the gut-brain axis. Lotus root also contains copper, an essential mineral for dopamine production, which is key for motivation and mood balance. Additionally, pyridoxine (vitamin B6) in lotus root contributes to GABA production, a calming neurotransmitter that helps manage stress and anxiety.

Adzuki beans in the okowa rice supply folate and magnesium, vital for serotonin and dopamine synthesis, as well as NMDA receptor regulation, which is linked to cognitive function and emotional resilience. Nori seaweed contributes iodine, crucial for thyroid health and energy regulation, along with omega-3 fatty acids that support neuronal health and reduce neruoinflammation. Sesame seeds bring additional magnesium and zinc, essential for synaptic plasticity, cognitive function, and hippocampal health, all of which are tied to mood stability. Finally, ginger and garlic contain bioactive compounds, such as gingerol and allicin, that stimulate dopamine production, enhance cerebral blood flow, and protect against inflammation, creating a powerful combination that supports emotional stability and cognitive resilience.

LET’S GET COOKING

-SERVES 2 TO 3-

Ingredients

For the Okowa Rice:

• 1 cup glutinous (sweet) rice

• 1/4 cup adzuki beans (canned or pre-cooked)

• 1 1/4 cups water (for rice)

• 1 tablespoon rice vinegar

• 1 tablespoon soy sauce or tamari

• 1 teaspoon sesame oil

• 1 tablespoon black and white sesame seeds

• 1 tablespoon green scallions, thinly sliced

For the Lotus Root Teriyaki:

• 1 medium lotus root, peeled and sliced into 1/4-inch rounds

• 2 tablespoons soy sauce or tamari

• 2 tablespoons mirin

• 1 tablespoon maple syrup or agave syrup

• 1 tablespoon rice vinegar

• 1 teaspoon sesame oil

• 1 clove garlic, minced

• 1 teaspoon grated ginger

• 1 teaspoon cornstarch mixed with 1 tablespoon water (for thickening)

For the Garnish:

• 4 sheets of nori, cut into squares

• 1 tablespoon black sesame seeds

• 1 tablespoon thinly sliced green scallions

Instructions

Prepare the Okowa Rice

1. Rinse the glutinous rice under cold water until the water runs clear.

2. Combine the rice and water in a rice cooker or a pot. If using a pot, bring to a boil, reduce heat, cover, and simmer for 15-20 minutes until the rice is tender and sticky.

3. Once the rice is cooked, gently fold in the pre-cooked adzuki beans, rice vinegar, soy sauce, and sesame oil. Mix well to combine.

4. Stir in black sesame seeds and scallions. Set aside and keep warm.

Cook the Lotus Root Teriyaki

1. In a bowl, combine soy sauce, mirin, maple syrup, rice vinegar, sesame oil, garlic, and ginger. Mix well.

2. Heat a non-stick skillet over medium heat and add the lotus root slices. Sear each side for 2-3 minutes until lightly browned.

3. Pour the teriyaki sauce mixture over the lotus root and bring to a simmer. Cook for 5-7 minutes, flipping the slices occasionally, until the sauce thickens and the lotus root is glazed.

4. If the sauce is too thin, add the cornstarch slurry and stir until the sauce coats the lotus root evenly. Remove from heat.

Assemble the Dish

1. Place a generous scoop of okowa rice on each serving plate and gently press it into a round shape.

2. Arrange the glazed lotus root slices over the rice.

3. Garnish with additional sesame seeds, scallions, and the nori squares around the rice.

-Take a Moment of Gratitude & Enjoy Mindfully-